When most folks hear “keto,” gooey slices of pizza usually aren’t on the mental menu—but these keto pizza roll-ups will totally flip that script. In the lines ahead, I’ll share my own spin on this low-carb marvel, break down exactly how it stays ketosis-friendly, and clear up the biggest questions people ask when a pizza craving hits. Stick around for a tried-and-true recipe that packs all the melty cheese and savory flavor you love from classic pizza—minus the carb-induced guilt.
Table of Contents
Keto Pizza Roll-Ups: Easy, Cheesy, Low-Carb Recipe You’ll Love
- Total Time: 15 min
- Yield: 8 roll-ups 1x
Description
These keto pizza roll-ups are a low-carb, cheesy answer to your pizza cravings. Packed with flavor, they’re perfect as a snack or full meal.
Ingredients
8 slices mozzarella cheese
16 slices pepperoni
1/4 cup sugar-free marinara sauce
1/2 tsp Italian seasoning
Optional: sliced olives, mushrooms, jalapeños
Instructions
1. Preheat oven to 375°F and line a baking sheet with parchment paper.
2. Place mozzarella slices on the sheet and bake for 5-6 minutes until edges melt.
3. Let cheese cool slightly, then add 1 tsp marinara and 2 slices pepperoni to each.
4. Sprinkle with seasoning and optional toppings.
5. Roll each slice gently and return to oven for 2-3 minutes.
6. Let set before serving with extra sauce for dipping.
Notes
Don’t overbake the cheese or it’ll become too stiff to roll.
Use parchment (not foil) to prevent sticking.
- Prep Time: 5 min
- Cook Time: 10 min
- Category: Snack
- Method: Baking
- Cuisine: Keto
Nutrition
- Serving Size: 2 roll-ups
- Calories: 180
- Sugar: 1g
- Sodium: 420mg
- Fat: 14g
- Saturated Fat: 7g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 12g
- Cholesterol: 35mg
My Keto Craving for Pizza Roll-Ups
Hi y’all! I’m Chef Ally, a proud New Orleans native who grew up on spicy jambalaya, buttery biscuits, and yep—plenty of cheesy, carb-loaded pizza. When I switched to a keto lifestyle, I had to say goodbye to a lot of my comfort foods. At least, that’s what I thought. But giving up pizza? That was hard. And I knew I couldn’t be the only one missing that warm, gooey, satisfying bite.
One evening, I was making my favorite keto jalapeño poppers and realized—what if I rolled up the fillings in something thin and cheesy, like mozzarella sheets? That spark turned into these keto pizza roll-ups. They’re quick, low in carbs, and totally adaptable. Whether you’re craving classic pepperoni or want to get fancy with mushrooms and olives, these roll-ups let you enjoy pizza your way—without breaking ketosis.
Why These Keto Pizza Roll-Ups Actually Work
What makes keto pizza roll-ups such a reliable recipe in my kitchen is their simplicity. No dough, no flour alternatives—just mozzarella, sauce, and toppings like pepperoni or sausage that are totally keto-approved. Each roll-up is just a few net carbs, making it an ideal snack or dinner when paired with a crisp keto Caesar salad.
If you’ve ever stared longingly at a delivery pizza and wondered, “Will two slices kick me out of ketosis?”—these roll-ups are your answer. They’re not just good for your macros—they’re flat-out delicious. And in under 15 minutes, you can be biting into melty cheese with savory toppings, guilt-free.
Mastering Ingredients & Preparation for Keto Pizza Roll-Ups
Choosing the Perfect Cheese “Crust”
The backbone of keto pizza roll-ups is cheese that melts smoothly yet firms up enough to wrap. Low-moisture mozzarella slices or pre-pressed “cheese sheets” work best because they become pliable when warm and set into a tidy shell once cooled. Can’t find sheets? Spoon shredded mozzarella onto parchment, melt into 4-inch rounds, and let them rest a minute before filling. Whatever you do, skip bagged shreds loaded with starch—they add carbs and stop the cheese from crisping.
Feel like a flavor shake-up? Swap in provolone for extra melt or sharp cheddar for a bolder bite, but grate it yourself. Overfilling sabotages the seal, so aim for a thin, even layer of toppings; nobody wants a blow-out in the oven.
Low-Carb Toppings That Deliver Real Pizzeria Vibes
Classic pepperoni, crumbled Italian sausage, sliced olives, mushrooms, or diced bell peppers all keep macros in check. The one place hidden sugar sneaks in is sauce: choose (or make) a marinara with fewer than 3 g net carbs per serving. My go-to keto version simmers crushed tomatoes, garlic, and herbs into a thick, vibrant base—and it tastes amazing alongside keto pizza roll-ups or keto garlic knots.
Need extra protein? Smoked turkey pepperoni or leftover rotisserie chicken fit perfectly. Sprinkle on Italian seasoning, a pinch of red-pepper flakes, and a final dusting of mozzarella so the filling “glues” together when melted.
Baking for the Ideal Texture
Arrange the assembled keto pizza roll-ups seam-side down on a parchment-lined sheet, then bake at 375 °F (190 °C) for 8–10 minutes. The edges turn lacy-gold while the centers stay gooey. Let them rest two minutes—this short cool-down locks everything in place. Serve the keto pizza roll-ups with warm marinara for dunking and enjoy pizza night without nudging your carb count out of ketosis.
Staying Keto With Every Bite
How Many Carbs Are in a Pizza Roll-Up?
One of the reasons keto pizza roll-ups have become a go-to in my kitchen is because they’re easy to track and fit perfectly into a low-carb lifestyle. On average, each roll-up has just 1.5 to 3 net carbs, depending on your sauce and toppings. That’s a major difference from a typical slice of pizza, which can pack up to 40 grams of carbs.
Here’s a general idea of the net carbs per ingredient:
- One slice of mozzarella cheese: about 0.6g net carbs
- One tablespoon of sugar-free marinara : around 1g net carb
- Three slices of pepperoni: 0g net carbs
That’s a total of roughly 1.6g net carbs per roll-up—and that’s with pepperoni and sauce! Even if you add in extras like mushrooms or olives, you’ll still stay well within your daily limit.
Will Two Slices of Pizza Kick Me Out of Keto-sis?
If we’re talking traditional pizza with regular dough, yes—two slices can absolutely kick you out of ketosis. Most people on keto aim to stay under 20 to 30 net carbs per day. Two slices of standard pizza can have 60 grams of carbs. That’s twice the daily limit in just one meal.
But with keto pizza roll-ups, you’re in the clear. You can eat two, three, even four roll-ups and still be under 10 net carbs total. They satisfy that craving for cheesy, meaty, saucy goodness—without wrecking your macros. For bonus balance, try them with a fresh and creamy keto cucumber avocado salad from the blog to keep things light but filling.
Totally Fresh Takes, Shelf-Life Hacks & Quick-Fire Tips
Amped-Up Ideas for keto pizza roll-ups
After you’ve mastered the basic cheese-and-pepperoni spiral, treat the recipe like a blank canvas:
- Turn up the fire: Slip paper-thin jalapeño wheels inside or shower the filling with chipotle dust for a smoky punch.
- Protein overload: Crumble spicy chorizo and scatter crispy bacon bits for a serious meat-lover vibe.
- Veggie spotlight: Layer on shaved zucchini ribbons, baby spinach, or strips of roasted red pepper—big flavor, minimal carbs.
- Ultra-rich twist: Trade the marinara for a silky keto Alfredo drizzle, then plate the rolls beside cauliflower mac ’n’ cheese for a comfort-food feast that still fits your macros.
Store Smart & Re-ignite the Crunch
Cool the finished rolls completely, tuck them into an airtight box, and refrigerate for up to three days. As soon as a craving kicks in, lay the roll-ups on a parchment-lined tray and pop them into a 350 °F / 180 °C oven for a quick 5–7-minute warm-up. The exterior crisps back up, the center turns molten again, and you’re right back to gooey, pizza-night bliss—minus the carb hangover.
Conclusion: A Roll-Up You’ll Want to Make Again and Again
Keto pizza roll-ups aren’t just a low-carb hack—they’re a life-saver for anyone who misses that cheesy, saucy bite of a slice without the carb crash. They’re quick to make, endlessly customizable, and freezer-friendly. Whether you’re whipping up a fast lunch or need a snack that won’t knock you out of ketosis, these little rolls deliver every time.
With just a few pantry staples, you get big flavor, solid nutrition, and the freedom to enjoy “pizza night” any night of the week—keto style.
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Fast FAQ
Is pepperoni keto?
Usually, yes—just scan the label for hidden sugars and choose uncured slices when possible.
What kind of pizza works on keto?
Anything built on a low-carb crust—or skip crust entirely with these keto pizza roll-ups. Stick to high-fat toppings and sugar-free sauce.
How many carbs hide in a pizza roll?
Commercial versions pack 15–20 g each. Our roll-ups land around 2 g net carbs, depending on the fillings.