Pizza is a universally loved food, but traditional pizza is often off-limits for those following a ketogenic diet due to its high carbohydrate content. Fortunately, there's a way to enjoy the flavors of pizza without the carb overload: Keto Pizza Roll-Ups! These delightful snacks or meals are easy to make, customizable, and incredibly satisfying. They're perfect for a quick lunch, an appetizer at a party, or a fun way to get the kids involved in the kitchen.
What are Keto Pizza Roll-Ups?
Keto pizza roll-ups are a low-carb take on traditional pizza. Instead of a carb-heavy crust, they use slices of mozzarella cheese as the base. These cheese slices are then topped with your favorite pizza toppings, baked until golden brown, and rolled up for a delicious and portable treat.
Why You'll Love Keto Pizza Roll-Ups
- Low-Carb: With minimal carbs, these roll-ups fit perfectly into a ketogenic lifestyle. Some recipes boast less than 1g net carb each!
- Easy to Make: These roll-ups require only a few simple ingredients and can be ready in under 10 minutes.
- Customizable: The recipe is a blank canvas for your favorite pizza toppings, allowing you to create endless variations.
- Satisfying: They deliver all the flavors of pizza in a convenient and guilt-free package.
- Great for Parties: Serve them on a platter with single-serve cups of low-carb marinara sauce for an easy and crowd-pleasing keto appetizer.
- Family-Friendly: Even those who don't follow a keto diet will enjoy these flavorful and fun roll-ups.
Key Ingredients
The basic recipe for keto pizza roll-ups includes just a few essential ingredients:
- Mozzarella Cheese: This is the star of the show, providing the base for the roll-ups. Use slices of good quality mozzarella for the best results and flavor. Sliced mozzarella adds a delicious pizza flavor to this low carb recipe. The mozzarella slices serve as a perfect pizza base and will crisp up nicely in the oven. Instead of a carb-heavy pizza, these keto pizza roll ups use cheese, which is a low-carb, protein packed ingredient. You can also use sticks of string cheese!
- Pepperoni: A classic pizza topping, pepperoni adds a salty and savory flavor. Pepperoni is also a good source of omega-3 fatty acids. In one ounce there are 52.4 mg of omega-3s. Traditional pepperoni and turkey pepperoni work equally well for this keto pizza recipe. Turkey pepperoni has less calories and more protein than traditional pepperoni, but both versions are low-carb.
- Italian Seasoning: This blend of herbs enhances the pizza flavor. A sprinkle of Italian seasoning on each mozzarella slice brings even more pizza flavor to this protein snack.
- Keto Marinara Sauce (Optional): For dipping, choose a low-carb marinara sauce to complete the pizza experience. You can make it at home or buy it.
Simple Recipe for Keto Pizza Roll-Ups (Oven Method)
This recipe uses the oven to melt the cheese slices into a pliable base for the roll-ups.
Ingredients:
- Sliced mozzarella cheese
- Pepperoni slices
- Italian seasoning
- Optional toppings: bell peppers, mushrooms, onions, fresh basil
- Keto marinara sauce for dipping
Instructions:
- Preheat the oven: to 400°F (200°C).
- Prepare the baking sheet: Line a sheet pan with parchment paper or an oven-safe silicone mat. This prevents the cheese from sticking. Find pre cut parchment paper that fits the sheet pan. This has been the biggest timesaver.
- Arrange the cheese slices: Lay the cheese slices flat on the prepared baking sheet, spacing them apart so they don't touch.
- Add toppings:
- If using vegetables, wash and slice the mushrooms, peppers, and onions. In a large frying pan combine the oil, onion, mushrooms, and peppers together over medium-high heat. Cook until the onions are golden brown.
- Sprinkle the Italian seasoning over the top of each slice of cheese.
- Add a couple slices of pepperoni to each cheese slice. You can also sprinkle the peppers, mushrooms and onions mixture and basil over the top of each slice of cheese.
- Bake: Place the baking sheet in the preheated oven and bake for 6-8 minutes, or until the cheese is melted and golden brown around the edges. Trust your oven to get the perfect cooking time. You know if your oven cooks a little faster or a little slower. Look for the cheese to melt and turn a little brown.
- Cool slightly: Remove the baking sheet from the oven and allow the cheese to cool for about two minutes until you can touch it. It needs to be cool enough to handle, but still very warm and pliable.
- Roll up: Use a small spatula to help lift the edge and start the roll. Gently roll each cheese slice into a tight roll-up.
- Serve: Serve immediately with your favorite keto marinara sauce for dipping.
Alternative Methods
Besides the oven method, you can also make keto pizza roll-ups using a skillet or even the microwave.
Read also: Easy Low-Carb Cheese Crackers
Skillet Method
- Heat a nonstick skillet to medium heat.
- Let the cheese melt for about 30-90 seconds.
- Add the tortilla.
- Flip the tortilla over onto a cutting board, add the sauce, and a little Italian seasoning.
Microwave Method
- Microwave a tortilla on a safe plate on top of a paper towel for one minute.
- Take it out and load your tortilla with keto marinara sauce, cheese, garlic powder, and Italian seasoning.
- Pop it into an air fryer at 375 degrees for 3-5 minutes until the cheese is melted and the tortilla is crispy.
Tips for Perfect Keto Pizza Roll-Ups
- Don't overbake: Overbaking the cheese can make it brittle and difficult to roll.
- Cooling time is key: Letting the cheese cool for a few minutes before rolling is crucial. If it's too hot, it will be difficult to handle; if it's too cold, it will harden and crack.
- Use a spatula: A small spatula can help you lift the edge of the cheese and start the rolling process without burning your fingers. The secret to the perfect roll. This is the most important part! You have to let the cheese cool for just a minute or two after it comes out of the oven. It needs to be cool enough to handle, but still very warm and pliable. I find using a small spatula to help lift the edge and start the roll is the easiest way to do it without burning your fingers.
- Get creative with toppings: Experiment with different cheeses, meats, and vegetables to find your favorite combinations.
Variations and Topping Ideas
The possibilities are endless when it comes to customizing your keto pizza roll-ups. Here are a few ideas to get you started:
- Meat Lovers: Add cooked sausage, bacon, or ham to the pepperoni.
- Veggie Delight: Use green pepper, onion, thinly sliced mushrooms, and tomatoes. Try adding a few leaves of spinach or basil instead of the meat.
- Spicy: Add chili peppers for a bit of heat.
- Deluxe: Drizzle the olive oil/herb spread that is used in portobello mushroom pizza recipe.
- Cheese Variety: Jazz up the mozzarella by adding cheddar, Monterey Jack, or parmesan / pecorino.
Serving and Storage
Keto pizza roll-ups are best served warm, fresh from the oven. They can be enjoyed as a snack, appetizer, or light meal. Serve them with a side of low-carb marinara sauce, ranch dressing, or blue cheese dressing for dipping.
Storage:
- Refrigerate: Store leftover roll-ups in the refrigerator for up to 4 days.
- Reheat: Reheat in the microwave or oven until warmed through.
- Freeze: Freeze for up to 3 months. Let the pizza rolls cool completely, then place them on a baking sheet in the freezer for about an hour. Once they’re solid, you can toss them all into a freezer bag for later. To reheat, just pop them in the air fryer or oven at 375°F for a few minutes until they’re hot and crispy again. Defrost, then re-heat in the oven to crisp up the top again.
Can You Eat Pizza on Keto?
Yes! You need to worry about the crust, but there are options on the market. To get the same great taste, try these pizza rolls. I bet it satisfies your craving!
What can you dip the pizza rolls in?
I like the marinara sauce! It really makes this taste like a low-carb pizza. Swap it out for a blue cheese or ranch dressing, but make sure that they are keto-friendly.
Are you making these for a party or friends coming over?
Most will eat between 2-4 pizza rolls.
Read also: Keto Calorie Counting: A Detailed Guide
Keto Pizza Roll-Ups with Low Carb Tortillas
These keto pizza roll-ups are a great way to use sticks of string cheese! The key to making this easy recipe is finding low carb "street tacos", because they fit the size of the cheese stick perfectly. I used the La Banderita Carb Counter brand, which are about 4½" diameter and - very excitingly - are ZERO carb! Spread a small amount of low carb pizza sauce or marinara over each tortilla. Let cool for just a couple of minutes to stop the cheese melting further.
Read also: Magnesium Supplements for Keto