Pizza rolls are a beloved freezer snack, but a single serving can pack a surprising amount of sodium, often over 500 mg. This article explains why the sodium is so high and, more importantly, shows you how to make a genuinely tasty homemade version that cuts the salt by about half—without sacrificing that crispy, cheesy, pepperoni-filled bite.
Ingredients
- 1 lb (450 g) pizza dough (store-bought or homemade)
- 1 cup (120 g) shredded low-sodium mozzarella cheese
- 1/2 cup (60 g) finely diced low-sodium pepperoni (or omit for vegetarian)
- 1/4 cup (60 ml) no-salt-added pizza sauce, plus more for dipping
- 1 tbsp (15 ml) olive oil
- 1 tsp (5 g) dried Italian seasoning
- 1/4 tsp (1.5 g) garlic powder
- 1/4 tsp (1.5 g) onion powder
- 1 large egg, beaten (for egg wash, optional)
- All-purpose flour, for dusting
Instructions
- Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
- On a lightly floured surface, roll the pizza dough into a 12×8-inch (30×20 cm) rectangle, about 1/4-inch (6 mm) thick.
- In a small bowl, mix the shredded mozzarella, diced pepperoni, Italian seasoning, garlic powder, and onion powder.
- Spread the no-salt-added pizza sauce evenly over the dough, leaving a 1-inch (2.5 cm) border on all sides.
- Sprinkle the cheese and pepperoni mixture over the sauce.
- Starting from a long edge, tightly roll the dough into a log, like a jelly roll. Pinch the seam to seal.
- Using a sharp knife, slice the log into 12 equal pieces, each about 1-inch (2.5 cm) wide.
- Place the rolls cut-side up on the prepared baking sheet, spacing them about 1 inch (2.5 cm) apart.
- Brush the tops with the beaten egg (if using) for a golden finish.
- Bake for 12–15 minutes, until the rolls are puffed and golden brown. The internal temperature of the filling should reach 165°F (74°C) as a safe minimum, especially if you added meat. Check with a food thermometer inserted into the center of a roll.
- Let cool for 5 minutes before serving. Serve warm with extra no-salt-added pizza sauce for dipping.
Tips
- Substitutions: If you can’t find low-sodium pepperoni, use regular pepperoni but rinse it in hot water and pat dry to remove surface salt. Or swap for cooked, crumbled Italian sausage (cook to 160°F / 71°C) and drain well.
- Storage: Baked pizza rolls keep in an airtight container in the fridge for up to 3 days. Reheat in a toaster oven or air fryer to restore crispness.
- Common mistake: Overfilling the rolls can cause them to burst open during baking. Stick to the quantities listed and keep the filling evenly distributed.
- Make ahead: Assemble the rolls, place them on a baking sheet, and freeze until solid (about 2 hours). Transfer to a zip-top bag and freeze for up to 2 months. Bake from frozen, adding 3–5 minutes to the baking time.
Serving Suggestions
Serve these pizza rolls as a snack with a side of marinara or ranch dressing for dipping. They also make a fun appetizer for game day, alongside a crisp green salad or raw veggie sticks with hummus. For a heartier meal, pair them with a bowl of minestrone soup.
Variations
- Veggie Supreme: Skip the pepperoni and add finely chopped bell peppers, mushrooms, and black olives to the cheese mixture.
- Spicy Kick: Add 1/2 tsp (2.5 g) red pepper flakes to the filling, or use hot honey for dipping.
- Cheesy Garlic: After baking, brush the rolls with melted butter mixed with minced garlic and chopped parsley.
- BBQ Chicken: Swap the pizza sauce for BBQ sauce and use shredded cooked chicken (165°F / 74°C) instead of pepperoni.
Storage and Reheating
Store leftover pizza rolls in an airtight container in the refrigerator for up to 3 days. To reheat, place them on a baking sheet and warm in a 375°F (190°C) oven for 5–7 minutes, or until heated through. An air fryer at 350°F (175°C) for 3–4 minutes also works well. Avoid microwaving, as it makes the dough soggy. For longer storage, freeze unbaked rolls as described in Tips; baked rolls can also be frozen for up to 1 month, but they may lose some crispness.
Frequently Asked Questions
How much sodium is in a typical frozen pizza roll? A standard serving (about 6 rolls) from a leading brand contains roughly 500–600 mg of sodium. That’s about 20–25% of the recommended daily limit of 2,300 mg.
Can I use whole wheat pizza dough to reduce sodium further? Yes, whole wheat dough is a great option and adds fiber. It may be slightly denser, but the flavor works well with the filling. Just roll it a bit thinner to ensure even baking.
Why do my pizza rolls leak filling? Leakage usually happens when the rolls are overfilled or the seam isn’t sealed properly. Make sure to pinch the seam firmly and place the rolls cut-side up so the filling stays inside.
Can I make these without egg wash? Absolutely. The egg wash is just for a shiny, golden crust. You can brush the rolls with olive oil or milk instead, or leave them plain—they’ll still bake up nicely.
How do I know when the rolls are fully cooked? The dough should be golden brown and puffed, and the filling should be hot and bubbly. If you added meat, check the internal temperature with a food thermometer—it should read 165°F (74°C) as a safe minimum.
Can I use gluten-free pizza dough? Yes, but gluten-free doughs are often stickier and more delicate. Roll it between two sheets of parchment paper to prevent tearing, and handle gently when slicing.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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