Keto pizza roll ups are one of the easiest and most satisfying low-carb snacks you can make at home. Whether you’re craving something cheesy, savory, or just a little indulgent while sticking to your ketogenic lifestyle, this recipe has you covered. Made with simple ingredients like mozzarella, pepperoni, and keto-friendly marinara sauce, these pizza roll ups come together in just minutes—no dough, no fuss, and definitely no guilt.
What makes keto pizza roll ups so popular? They’re packed with flavor, high in protein, and incredibly low in carbs, making them perfect for meal prep, lunchboxes, or a mid-afternoon pick-me-up. Plus, they’re naturally gluten-free and can be customized with your favorite toppings.
What Are Keto Pizza Roll Ups?
Understanding Keto-Friendly Pizza Alternatives
When you think of pizza, you probably imagine a carb-loaded crust. But in the world of keto, we turn that concept upside down. Instead of dough, keto pizza roll ups use cheese as the base. Mozzarella slices are baked just long enough to become flexible and crispy on the edges, creating the perfect “crust” without the carbs.
By ditching flour and bread products, you’re cutting down on sugar and starches, which are usually the biggest obstacles in a ketogenic diet. These roll ups offer that delicious pizza taste—gooey cheese, zesty sauce, and pepperoni—without compromising your macros.
Why Pizza Roll Ups Are a Perfect Low-Carb Option
There’s a reason why keto pizza roll ups have become a go-to for those living a low-carb life. They’re:
- Quick to make (under 10 minutes)
- Contain about 2.6g net carbs per serving
- Easily portion-controlled
- Free from refined carbs and gluten
Another huge perk? You can make a batch and store them for later, making them ideal for meal preppers or busy families looking for fast, healthy snacks.
Ingredients Breakdown for Keto Pizza Roll Ups
Choosing the Right Cheese for Rollability
The foundation of any great keto pizza roll ups recipe is the cheese—specifically mozzarella. But not all cheese slices are created equal. For this recipe, pre-sliced mozzarella cheese works best. You want slices that are firm but melt evenly. Avoid shredded cheese or soft fresh mozzarella, as they won’t hold their shape when rolled.
If you’re looking for variety, provolone or Monterey Jack are decent backups, but mozzarella offers that classic stretchy, creamy texture that really mimics pizza cheese. Full-fat cheese is also preferable for anyone following a strict keto diet since it’s higher in fat and lower in carbs.
Tip: Choose deli-sliced mozzarella or pre-cut low-moisture slices that are about ¼-inch thick for optimal results.
Best Types of Keto-Friendly Pepperoni and Marinara
Now, let’s talk toppings. Pepperoni is the go-to for most pizza roll ups. You can use regular slices or mini pepperoni for a more snackable size. Be sure to check the label—some processed meats contain added sugars or fillers that can sneak carbs into your snack.
Other meat options include:
- Turkey pepperoni (leaner, but still keto-friendly)
- Cooked sausage crumbles
- Crispy bacon bits
As for the sauce, traditional marinara is a no-go due to added sugars. Choose a keto-friendly marinara made without added sugar to keep things low-carb and flavorful. You can also make your own by blending canned tomatoes with olive oil, garlic, salt, oregano, and basil.
Pro Tip: Look for marinara sauces with 3g or fewer net carbs per ½ cup serving to keep your keto pizza roll ups low-carb.
Step-by-Step Keto Pizza Roll Ups Recipe
Prepping the Oven and Baking Sheet
To get started on your keto pizza roll ups, first preheat your oven to 400°F (200°C). This ensures even melting and just the right amount of crisp around the cheese edges.
Next, line a baking sheet with a silicone baking mat or parchment paper. This is key—cheese tends to stick, and a proper liner makes removal and rolling easier. Avoid aluminum foil, which can stick badly and ruin your roll-ups.
Quick Tip: Make sure your baking mat is placed flat without wrinkles, or the cheese may slide unevenly.
Assembling the Cheese and Toppings
With the oven preheated and your baking sheet prepped, you’re ready for the next step:
- Lay out 12 slices of mozzarella cheese on the mat, spacing them slightly apart.
- Bake for about 6 minutes, just until the edges start to sizzle and develop a golden, crisp finish. Keep a close eye—burnt cheese turns bitter quickly.
- Take it out of the oven and let it rest for 1–2 minutes to cool slightly before serving. The cheese should still be pliable but not so hot that it falls apart.
Now it’s time for toppings:
- Sprinkle Italian seasoning lightly over each slice.
- Add 2–3 pepperoni slices (or mini ones) to each slice. Keep them centered to allow room for rolling.
You can get creative here—want to add olives, mushrooms, or jalapeños? Go for it. Just don’t overload, or they won’t roll up properly.
Baking, Rolling, and Serving Suggestions
Once your toppings are in place and the cheese is cool enough to touch but still warm:
- Carefully lift one side of each slice and roll it toward the other side.
- Use a spatula or tongs to help if needed. Work quickly before the cheese hardens.
Serve your keto pizza roll ups warm with a small dish of keto marinara sauce or even garlic aioli on the side.
| Ingredients Recap | |
|---|---|
| Mozzarella Cheese | 12 slices |
| Pepperoni Slices | 24–36 slices |
| Italian Seasoning | To taste |
| Keto Marinara | For dipping |
| Nutrition per Roll Up | |
|---|---|
| Calories | 160 kcal |
| Fat | 12.4g |
| Carbohydrates | 2.6g |
| Protein | 10g |
Nutritional Profile of Keto Pizza Roll Ups
Calories, Carbs, Fat, and Protein Breakdown
One of the best things about keto pizza roll ups is their impressive nutritional profile. They’re rich in fat, moderate in protein, and low in carbohydrates—making them a perfect fit for anyone following a ketogenic or low-carb diet.
Here’s a closer look at the nutritional breakdown per roll-up (based on mozzarella cheese and pepperoni):
| Nutrient | Amount |
|---|---|
| Calories | 160 kcal |
| Fat | 12.4 g |
| Carbohydrates | 2.6 g |
| Protein | 10 g |
As you can see, each roll delivers a good dose of healthy fats and protein to keep you full and energized between meals, without spiking your blood sugar.
Comparing with Traditional Pizza Rolls
Now, how do keto pizza roll ups compare to the typical frozen pizza rolls you might find at the store?
| Item | Net Carbs | Calories | Fat | Protein |
|---|---|---|---|---|
| Traditional Pizza Roll | 20–22g | 210+ kcal | 8g | 5g |
| Keto Pizza Roll Up | 2.6g | 160 kcal | 12.4g | 10g |
The difference is clear. Regular pizza rolls are filled with refined flour, added sugars, and unhealthy fats. Meanwhile, keto pizza roll-ups skip the carbs and serve up improved macros, bold flavor, and zero regret.
Tips for Perfectly Crispy Keto Pizza Rolls
Common Mistakes and How to Avoid Them
Even with simple recipes like keto pizza roll ups, a few minor missteps can impact the texture and taste. Here’s how to avoid the most common mistakes:
- Choosing the wrong cheese – Some cheeses just don’t melt well and can ruin the texture of your dish. Skip fresh mozzarella or shredded bags that contain anti-caking agents. Stick with sliced, low-moisture mozzarella for the best results.
- Overbaking the cheese – If you leave cheese in the oven too long, it turns brittle and can’t be rolled. Aim for golden edges, not deep brown.
- Not letting the cheese cool before rolling – Too hot and it will tear; too cold and it won’t bend. Wait 1–2 minutes post-bake before rolling.
- Skipping parchment paper or baking mats – Cheese sticks. A lot. Always use non-stick liners.
- Overstuffing with toppings – Less is more here. Overloading with meats or veggies will make it hard to roll and cause leaks.
Pro Tip: Use tongs or a thin spatula to gently lift each slice before rolling—it helps keep the cheese intact.
Enhancing Flavor with Seasonings and Sauces
Once you’ve mastered the basics, it’s time to turn up the flavor. Keto pizza roll-ups are already loaded with flavor, but a few simple upgrades can take them to the next level:
- For a spicy twist, sprinkle on some crushed red pepper flakes.
- Add depth by dusting the cheese with garlic powder or a hint of smoked paprika before baking.
- Drizzle sugar-free ranch or hot sauce after rolling.
- Try a pesto dip instead of traditional marinara for a fresh Italian twist.
Variations and Creative Add-Ins
Adding Veggies, Bacon, or Sausage
The beauty of keto pizza roll ups is how easily they can be customized. You’re not limited to just pepperoni—think beyond the basic.
Here are some keto-friendly add-ins that boost flavor and variety without breaking your macros:
| Add-In | How to Use It |
|---|---|
| Cooked Bacon | Crumble on top of melted cheese before rolling |
| Ground Sausage | Pre-cooked and lightly seasoned |
| Spinach | Lightly sautéed or raw, pressed dry |
| Mushrooms | Thinly sliced and sautéed to remove moisture |
| Olives | Chopped black or green for salty bite |
Make sure all veggies are low-moisture and cooked ahead of time. Excess moisture can ruin the cheese and make the roll-ups fall apart.
Quick Tip: Add only a small spoonful of extras per slice. These roll-ups work best with minimal fillings.
Making It Spicy or Dairy-Free
Want to turn up the heat or adjust for dietary needs? No problem. Here’s how:
Spicy Variations
- Add sliced jalapeños or banana peppers inside
- Give your roll-ups a fiery edge by dusting the cheese with cayenne or chipotle powder before baking.
- For extra heat, pair them with a spicy keto-approved marinara or a bold sriracha mayo dip.
Dairy-Free Option
- While it’s tricky to replicate cheese rolls without dairy, some vegan cheese slices (like Daiya or Violife) can be used. Just make sure they melt and firm enough to roll.
Keep in mind: not all plant-based cheeses are keto-friendly. Choose one with low net carbs and clean ingredients.
Storing and Reheating Keto Pizza Roll Ups
Best Practices for Refrigerating and Freezing Keto Pizza Roll Ups
If you’re prepping meals ahead or have leftovers, storing keto pizza roll ups properly ensures they stay fresh, tasty, and ready whenever hunger strikes.
Refrigeration Tips:
- Allow your keto pizza roll ups to cool completely before storing.
- Store them in a sealed container, using parchment paper between layers to keep each roll-up separate and mess-free.
- Keep in the refrigerator for up to 4 days—perfect for quick weekday snacks or lunches.
Freezing Tips:
- Arrange the keto pizza roll ups in a single layer on a baking sheet and freeze for one hour.
- After they’re fully frozen, move the roll-ups into a freezer-safe bag or airtight container for long-term storage.
- Label the container and use within 2 months for best quality.
Pro Tip: Separate layers with parchment paper if stacking roll ups. This prevents them from sticking and makes reheating easier.
Reheating Keto Pizza Roll Ups Without Getting Soggy
To enjoy keto pizza roll ups just like they were freshly made, reheating properly is key. The microwave may be quick, but other methods bring back that original crispy edge.
| Reheating Method | Time & Temp | Best For |
|---|---|---|
| Toaster Oven | 4–5 mins at 375°F | Crispy, oven-fresh texture |
| Air Fryer | 3–4 mins at 350°F | Fast, evenly crisped roll ups |
| Microwave | 30–40 seconds | Convenience over crunch |
For the best results, let frozen keto pizza roll-ups thaw in the fridge overnight before reheating. This helps them warm up evenly and maintain their ideal texture.
These storage and reheating methods make keto pizza roll ups an ideal meal prep snack that stays delicious day after day.
If you enjoyed this recipe, you might also like our Keto Tortilla Chips for another flavorful dish.
Keto Pizza Roll Ups for Meal Prep & Snacks
Portion Control and On-the-Go Convenience
Keto pizza roll ups aren’t just tasty—they’re a low-effort, low-carb lifesaver for anyone following a ketogenic lifestyle. Whether you need a snack between Zoom meetings or a quick lunchbox addition, these cheesy roll ups deliver convenience without sacrificing your macros.
Since they’re high in fat and protein, they keep you fuller longer, curbing cravings and helping with portion control. Each roll is about 160 calories and 2.6g net carbs, making it easy to track your intake.
For meal prepping:
- Make a double batch of keto pizza roll ups ahead of time.
- Store them in meal prep containers, separated by parchment.
- Add a small container of keto marinara sauce or a ranch dip on the side.
They’re perfect for:
- Work snacks or lunch breaks
- Post-gym recovery snacks
- Kid-friendly lunchboxes
- Quick bite between meals
If you’re tired of boiled eggs and cheese sticks, keto pizza roll ups are a delicious upgrade that you can enjoy warm or cold.
Packing Keto Pizza Rolls for Kids and Adults
These roll ups are gluten-free, customizable, and incredibly portable—great for kids and adults alike. Plus, they look fun and taste like pizza, which makes them a hit even with picky eaters.
Here’s how to pack them for different occasions:
| Who | How to Pack |
|---|---|
| Kids | Slice into mini pinwheels and serve with keto ketchup or dip |
| Adults | Wrap 2–3 full rolls in foil or container with marinara on the side |
| Gym-goers | Pair with boiled eggs or avocado for a protein-packed combo |
Comparing Keto Pizza Roll Ups to Other Keto Snacks
Are Pizza Rolls Healthier Than Keto Chips or Fat Bombs?
In the world of low-carb snacking, options are everywhere—keto chips, fat bombs, cheese crisps, nuts, jerky. So how do keto pizza roll ups stack up?
Let’s break it down:
| Snack | Calories | Net Carbs | Fat | Protein |
|---|---|---|---|---|
| Keto Pizza Roll Ups | 160 | 2.6g | 12.4g | 10g |
| Keto Cheese Chips | 150 | 1g | 11g | 8g |
| Fat Bomb (coconut oil) | 200 | 1–2g | 18g | 2g |
| Almonds (1 oz) | 160 | 2g | 14g | 6g |
| Keto Jerky | 70 | 1–3g | 1g | 11g |
Compared to others, keto pizza roll ups offer a more balanced macro profile. You get a solid dose of both fat and protein, with minimal carbs—perfect for maintaining ketosis while feeling full and satisfied.
Plus, they taste like actual comfort food, which makes them mentally and emotionally satisfying—something many keto snacks lack.
Pros and Cons of Keto Pizza Roll Ups as a Snack
Pros:
- Easy to make in batches
- Fun, flavorful, and filling
- Gluten-free and low-carb
- Perfect for adults and kids
- Customizable with endless toppings
Cons:
- Not ideal for long shelf-life (needs refrigeration)
- Cheese-based, so not dairy-free unless using alternatives
- Can be greasy if overbaked
Still, if you’re choosing between a packaged keto bar full of fillers and preservatives or fresh, homemade keto pizza roll ups, the decision is pretty clear. These roll ups give you control over ingredients, flavor, and freshness.
Frequently Asked Questions (FAQs)
Are keto pizza roll ups really low in carbs?
Yes! Each roll-up contains only about 2.6g of net carbs, making them a perfect fit for keto. They replace traditional dough with cheese, eliminating refined flours entirely while keeping all the pizza flavor.
How do keto pizza roll ups help with staying in ketosis?
Keto pizza roll ups are high in fat and protein, the two macronutrients your body needs most on keto. By avoiding carbs and fueling up on fats, you’re more likely to stay in ketosis and burn fat for energy.
Can I eat keto pizza roll ups every day on a keto diet?
Absolutely—if you manage your macros. Since they’re low in carbs and moderate in calories, they make a great daily snack or lunchbox option. Just balance them with veggies and clean proteins for overall nutrition.
Can I use different cheeses or meats in keto pizza roll ups?
Yes! Mozzarella works best, but you can use provolone or Monterey Jack. Swap pepperoni with cooked sausage, bacon, or even shredded chicken for variety.
Conclusion:
Keto pizza roll ups are more than just a low-carb snack—they’re proof that eating keto doesn’t mean giving up comfort food. With minimal ingredients, just a few minutes of prep, and endless topping possibilities, these roll ups deliver serious flavor while keeping your macros in check.
They’re portable, satisfying, freezer-friendly, and kid-approved. Whether you’re new to keto or a seasoned pro, this recipe brings simplicity and taste together in the most delicious way.
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Keto Pizza Roll Ups Recipe
- Total Time: 40 mins
- Yield: 6 servings 1x
- Diet: Gluten Free
Description
These keto pizza roll ups are a quick, cheesy, low-carb snack that satisfies all your pizza cravings—without the crust! Made with melted mozzarella, pepperoni, and your favorite pizza flavors, they’re perfect as a gluten-free appetizer, lunchbox treat, or easy keto-friendly snack.
Ingredients
12 slices of mozzarella cheese
Pepperoni slices or you can use mini pepperoni as well
Italian seasoning
Keto Marina Sauce
Instructions
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper or a silicone baking mat.
- Place cheese slices directly on the lined sheet, spacing them slightly apart.
- Bake for about 6 minutes, or until the edges begin to turn golden and crisp.
- Remove from the oven and let the cheese cool for a minute or two—just enough to handle but still pliable.
- Sprinkle with Italian seasoning and top with a slice of pepperoni if desired.
- Gently roll each slice into a tube and serve warm with your favorite dipping sauce.
- Prep Time: 20 mins
- Cook Time: 20 mins
- Cuisine: American
Nutrition
- Calories: 160 kcal
- Sugar: <1 g
- Sodium: 360 mg
- Fat: 12.4 g
- Carbohydrates: 2.6 g
- Protein: 10 g
- Cholesterol: 35 mg