Veggie Packed Pizza Rolls Recipe

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Kid-favorite pizza rolls are fun to eat and easy to make! Our recipe absolutely packs the sauce with pureed veggies to make this cheesy, lunchbox-ready recipe super nutritious, too.

veggie packed pizza rolls in muffin tin

Savory, cheesy warm pizza rolls. What kid can resist them? If only most kids felt as excited about spinach as they do about pizza.

But today, your kid just may get excited about BOTH. Because these soft, cute, and tasty pizza rolls are chock full of nine different veggies (including spinach) for a super-nutritious, flavorful, and irresistible pizza roll.

For those of you with picky eaters or kids who have a hard time with the various textures and flavors of veggies, you’ve got to try this one. These pizza rolls provide a lot of veggie flavor without being overwhelming.

Another reason we love these rolls: they make a fun, think-outside-the-sandwich packed lunch option. Make them ahead and serve all week for snacks and lunches. Super yum!

healthy pizza rolls just out of the oven

A Healthier Pizza Roll Recipe

Pizza rolls can be as simple as marinara sauce and cheese inside storebought pizza dough. But we think it’s worth it to spend a little extra time on prep to really punch up the nutrition in these cheesy little buns.

To start, we make our own pizza dough using half whole wheat flour. Then we packed in two cups of cooked veggies for lots of vitamins, minerals, and fiber.

You can really use any veggies you like, or have on hand. There are the ones we used:

Veggie Packed Pizza Roll Recipe. Pack the veggies INSIDE your pizza!

Picky Eater Approved

Picky eaters often react to the texture of veggies just as much (or more!) than the taste. Pureeing the veggies into the sauce creates a smooth texture that may appeal to your little ones. And all the nutrition is still there.

Just because kids might not detect the veggies in these pizza rolls doesn’t mean that we should deceive our kids about what we put into the sauce. Let your kids know there are tons of yummy veggies in these rolls, and that’s part of what makes them taste so good.

How to Make Pizza Rolls

Veggie Packed Pizza Roll Recipe. Pack the veggies INSIDE your pizza!

Start by making the dough. This is a fairly basic pizza dough, but we’ve added some whole wheat flour for added nutrition. You can even use all whole wheat flour if you like. White whole wheat flour has a soft texture and creates a nice light, fluffy whole grain pizza crust.

While the dough is rising (it takes about 30 minutes,) prep your veggies. You’ll need around 1.5-2 cups of veggies from this list:

  • spinach
  • bell pepper
  • zucchini
  • mushrooms
  • onions
  • carrots
  • kale
  • cherry tomatoes

Saute the veggies in a little olive oil until tender, then dump them into a blender with a cup of marinara sauce. Jarred sauce is totally OK for this recipe! Use the one you know your family likes.

Blend the sauce and veggies together, then roll out your dough on a floured surface, like a clean table.

Spread the sauce on the dough, and sprinkle on the cheese. Kinda looks like a traditional pizza now, doesn’t it? But not for long. 😉

Roll it up, slice it into twelve rolls, and position the rolls inside a greased muffin tin. Some recipes call for these to cook on a baking sheet, but we like the muffin tin, because it keeps the cheese from oozing out the bottom of the rolls.

After baking, let the rolls cool in the pan for five minutes, then they’re ready to pop out and eat.

cheesy pizza rolls and veggies

Can You Freeze these Pizza Rolls?

Yes! Just cook, cool, refrigerate for a couple of hours (to let them firm up completely) then transfer the rolls to a gallon-sized zip-top freezer bag for storage. They’ll stay fresh in the freezer for a couple of months, and you can reheat them in the microwave or toaster oven.

More Recipes Featuring Pureed Veggies

If your kids like veggies blended into food, they might also like these:

Veggie Packed Pizza Roll

Kid-favorite pizza rolls are fun to eat and easy to make! Our recipe absolutely packs the sauce with pureed veggies to make this cheesy, lunchbox-ready recipe super nutritious, too.
4.78 from 27 votes
Print Pin Rate
Course: Lunch
Cuisine: American
Keyword: Veggie Packed Pizza Roll
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 8
Calories: 319kcal

Ingredients

Sauce

  • 1/4 cup spinach
  • 1/2 medium bell pepper, green
  • 1/4 cup, pieces or slices mushrooms, white
  • 1/2 medium onion
  • 1 medium tomato, red
  • 1 medium carrot
  • 1 medium zucchini
  • 1 cup spaghetti or marinara sauce

Crust

  • 1 cup flour, whole wheat
  • 1 cup flour, all-purpose
  • 2 1/4 teaspoon yeast, active dry
  • 1 1/2 teaspoon sugar
  • 3/4 teaspoon salt
  • 2/3 cup water
  • 3 tablespoon olive oil
  • 1 1/2 cup mozzarella cheese

Instructions

  • Chop veggies (you will need two cups total of your choice of the vegetables listed) and saute for 3-4 minutes or until slightly tender. Blend in a high powered blender with marinara sauce.
  • Combine 1 cup flour, undissolved yeast, sugar and salt in a large bowl. Whisk together the warm water and the oil and add to the dry ingredients. Mix until well blended, about 1 minute. Gradually add enough remaining flour to make a soft dough. Dough should form a ball and will be slightly sticky. Knead on a floured surface, adding additional flour if necessary, until smooth and elastic, about 4 minutes.
  • Place dough in a large, lightly greased bowl, and cover with plastic wrap. Allow to rest for 30 minutes in a warm, draft-free place. Dough should almost double in size.
  • Preheat oven to 400 degrees F.
  • Remove the dough from the bowl and place on a lightly floured work surface. Use a rolling pin to roll the dough into a 1/2-inch thick rectangle, about 12 by 10 inches.
  • Begin by spreading about 1 cup of sauce over the dough, leaving a 1/2-inch boarder around the edges. If it seems like it needs more, then add 1 or 2 Tbsp at a time. Sprinkle with mozzarella cheese.
  • Begin rolling the dough until you have one large roll. Slice into 8-12 slices and place in a greased muffin tin.
  • Bake for 15-20 minutes or until rolls are golden brown and cooked through the middle.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

Calories: 319kcal | Carbohydrates: 41g | Protein: 12g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 644mg | Fiber: 5g | Sugar: 6g
Veggie Packed Pizza Rolls | Healthy Recipes and Ideas for Kids

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141 Comments

This sounds great! If I got pizza dough from my local pizzaria would it be the same time in the oven?

Thanks for the great ideas!!

I am in the process of making this now. I was out of pureed toms so I pureed some romas along with tomato paste and broccoli & carrots cooked in broth. Hope it turns out yummy!

This looks so good, I think I am going to make a double batch so my son can take some for lunch tomorrow too. Thanks for the recipe!

I made these last night and they were delicious! I am having leftovers for lunch today. I will be making these a lot more!

Please, these look so good…I want to make for my great grandson & his mom this weekend but how much marinera sauce do you used for the 2 cups of veggies?I don’t want them to turn out too soggy or too dry. Thanks so much!!!

I made these today for lunch – it was more work than I anticipated, which would have been fine had they turned out well – but they stuck to the muffin pans and part of them were left in there (I did grease them) and made a big mess. I had to dig them out, and they looked awful by the time they were done. I wish I had just baked it as a regular pizza. They did taste good, but for the amount of clean up now required (I am hoping my pan will come clean – it is a melted/burned cheesy mess), I will not make again.

These were fantastic and I actually thought they were pretty simple to make. * I did use a fresh whole wheat pizza dough from our deli. My husband is the veggie hater but he LOVED the sauce and I added 2 full cups of veggies. Kids gobbled them down we only have 2 left which I will be serving for lunch. I agree it would be easier to just serve as a pizza but the serving style is what the kids really loved about them. Cooking is not a clean activity with or without the kids but mine chopped all the veggies, spread the sauce/cheese and helped me roll. The only sticking issue I had was a little cheese around the edge but I just separated with a knife and they came right out. I only used about half the sauce not the whole jar and saved the rest for some organic cheese ravioli we are making later this week. I would say this is a must make again! Thanks.

I made this tonight and oh my the sauce was AMAZING! I used the whole two cups of veggies, and not quite half of a jar of marinara. the sauce wasn’t red, but it was so good! I was so surprised! I would totally do the heavy veggie ratio to sauce again. Unfortunately, a lot of the sauce sort of dripped out of the rolls and almost all of the rolls were burned on the bottom. A few of them I covered the bottoms with pizza dough so it was more like an open-top muffin, and those didn’t burn and still tasted great. That would be a good idea for future making, if you like to load on the sauce on your pizza like my family likes it. Thanks for the yummy recipe!

I agree. Sometimes things are easier when you make it basic, but sometimes it is more kid-friendly to make it fun and put in the extra effort. If you have an extra 10 minutes then go for it! If not, then it is still delicious. Thanks for your insight!

Made this recipe last night. I have 3 very picky eaters. I did not tell them what was in the sauce until afterwards.It was a huge success in my house! My oldest son asked if I could hide vegetables in his food more often.

I made these a couple of nights ago, using what veggies I had at the time (carrots, red pepper, celery, spring onion and brussel sprouts). My 8 yr old devoured them, but I had to chuckle at his comment: “Mmmmm, these taste much better than they smell!” Thanks for the idea!

Just tried making these, they came out great! Not much work at all and my kids loved them. I baked them on a flat baking tray lined with parchment paper. Put them down on a side and put some extra cheese on top. Awesome!

I just finished making the first batch and while they turned out quite tasty – they spread out and didn’t hold themselves in the tight spirals yours seemed to. Wouldn’t recommend it. Going to make my second batch your way!

I made these last weekend and they were a big hit. My one little glitch…did anyone else have a problem with the sauce squishing out as you rolled the dough? Any solutions?

I did have some sauce squish out, but not a ton. Try stirring the sauce right before you put it on, and then roll up quickly. You can use floss to cut the rolls instead of a knife, and that should make it squish less 🙂

Try a serrated knife when slicing. Use a sawing motion and it cuts down a TON on squishing. I haven’t made these, but I have tons of sandwich shop experience (meaning a whole lot of slicing). I’ll be trying these for my two year old little girl soon. She hates anything with a red sauce, but maybe I can use lighter colored veggies in a homemade white sauce. Thanks for the idea! I made chicken nuggets with hidden veggies for her recently and she had no idea.

Is it me or is 2 cups not many veggies ? UK here lol I would have thought with dough and cheese this would need more to balance it ? Sorry if I sound stupid I just like the idea and would like to try if i’m getting facts right x

Is it me or is 2 cups not many veggies ? UK here lol I would have thought with dough and cheese this would need more to balance it ? Sorry if I sound stupid I just like the idea and would like to try if i’m getting facts right x

I am making these now, smells so yummy! I have made a similar recipe from pinterest but only with ham and cheese, so I am glad to add in the veggies for something I know my kids will eat.

From the other recipe I made, one tip was to put the rolls in the oven at 170 for ten minutes to help plump the dough up. Then preheat to 400, but keep the rolls in while the oven preheats.

I just got done making these and the only problem I had was the rolling of the dough. I used pizza dough from Walmart instead of making it. I rolled it out and put everything on it and as I started to roll it into a log my dough was very doughy. It made cutting it difficult and fell apart when placing them in my muffin pan. I didn’t mind making them and would make more if it wasn’t for that one part. So any advice on how to make a not so doughy log?

Really seems to be attractive n m sure my kid will love it. Vl definitely give his feedback. Thanx Natalie….

A lot of stores sale premade dough – that isn’t the processed stuff from the can. I have seen it at Whole Foods and Trader Joe’s. I would ask your local health food stores.

I found that with 2/3 cup of water that I needed a lot more than 2 cups of flour. However the end product was a big hit!

Should I bake these before freezing them, or could I freeze the roll before I cut and bake them? I was thinking of making a few and it seems easier to just throw the roll in the freezer.

You can do it either way! If you freeze them before you bake, I would cut them into individual rolls and freeze that way. I wouldn’t freeze the one big roll.

I think this is among the so much important info for me.
And i’m happy reading your article. However should statement on few general issues, The site style is ideal, the articles is
in reality nice : D. Good activity, cheers

Question: am I still getting the whole nutrition from the veggies after being sauteed and blended??? Just curious because can’t someone over process vegetables to the point where the vegetables lose nutritional benefit???

Mine were soggy on the bottom, so I had to turn them over to try and cook them through. I didn’t use to much sauce either. is there something that I couldn’t have done wrong in the recipe?

I tried making these and my dough did not rise. I’m not sure if I did something wrong or not, but it was very difficult to roll up. I just spread it out like a pizza and it was delicious!

Normal cooking processes do not destroy the nutrition benefit of vegetables. There is always going to be some loss when you cook, but also there can be benefits. There is a much higher amount of lycopene is cooked tomatoes than raw, just for one example. This recipe retains a lot of vitamins and minerals 🙂

What kind of sauce base did you use? Maybe it already had a more runny consistency? What kind of muffins tins did you use? Metal will cook things a little more brown than glass.

You will need a 16 oz jar, or you can make it yourself. 16 oz is a good ratio for the amount of veggies you use for flavor and consistency. You will not use all of that on your pizza for this recipe, but I freeze mine and save it for another recipe. 🙂

Id love to try this but I’m still confused by how much sauce one uses ..How much sauce would you use to make this recipe one time? 1 cup of marinara sauce & 2 cups of veggies?

HI! I have a container of crescent rolls from WF that I need to use up. can I make a batch of these with this? Thanks!!

Sweet blog! I found it while searching on Yahoo News.

Do you have any suggestions on how to get listed in Yahoo News?
I’ve been trying for a while but I never seem to get there!
Appreciate it

Have you ever tried to bake it in one long roll on a cookie sheet, then cut it into rolls after it’s baked? Do you think this will turn out ok?

Hi,
I’ve made this recipe twice and everybody loves it, but big part of the cheese comes out. Is there any secret to it? I dont think im putting to much.
Thank you,
Vanessa

Some of my sauce and cheese did squish out, but not a lot. You could just sprinkle the cheese on top after they are in the muffin cups to see if they turn out better that way.

Made these yesterday. Total failure. Only one was cooked all the way through. And boy did they stick to the very greased muffin tin I used. I have extra sauce and will attempt this again today because I think it’s a great overall recipe. This time I will bake them on a parchment lined cookie sheet at 350. I think that will solve the raw dough middle and, obviously, the sticking to the muffin tin.

I made this and it turned out great – my kids loved them! Just wondering, what is the nutritional information for this recipe?

Can I use regular yeast? I have a packet of regular already, and all the other ingredients, and I don’t want to have to go buy the rapid-rise type.

Thanks so much for this recipe. My super picky eaters love it and I love being able to feed them their favorite food without guilt. At first I made it as rolls, but now I just skip rolling it and put it right in the oven on a cookie sheet. I add pepperoni and veggies (onions, bell peppers, etc.) to half of it for the adults and everyone is happy. The dough is so easy to make too!

Has anyone tried blending chickpeas into the sauce? I have an eater with the metabolism of a racehorse and I would love to get some more protein into these.

What kind of rapid rise yeast do you use? I used instant quick rising dry yeast and my dough didn’t rise much. Thank you

Brilliant idea!!! I made these today out of batch of pizza I was preparing for dinner. Will definitely be Maki g these regularly for our lunches and picnics.

This was a wonderful solution for lunch for my toddler. I made the recipe as is, just used a lot more veggies than the recipe called for. With my little one just getting used to different textures of veggies, it can be very challenging to get veggies into him. This was a wonderful idea in order to incorporate vegetables into his favorite food! I used a pizza cutter in order to cut the roll, and it was much easier. Thank you for this recipe it was wonderful and very tasty!

We haven’t ever tried it, but it would probably work just fine! Let us know if you try it how it turns out 🙂

Nicole, I would love to hear if you made these gluten free and how they turned out for you. What exactly did you sub since there are multiple flours? Thank you.

Can I make these in the morning and put the muffin tin in the refrigerator until I’m ready to cook them at dinner time? Or will the dough keep rising? Thanks! Can’t wait to try this!

THese look delicious and my kids love red sauce, so this should be perfect. Was wondering if anyone has used a silicone baking sheet or silicone paper cups for these? I read that sometimes they don’t stay together and was thinking maybe toothpicks while they bake if they are on a cookie sheet? Thoughts?

Thank you for this recipe! My kids ate 4 each! They told me these were the best pizzas ever! I used a zucchini instead of spinach which is what I had in the fridge. Will be trying with different veggie combo’s in the future

5 stars
These were great! I used all the veggies minus the mushrooms and added some fresh basil. My six year old loved them!

5 stars
I prepared these for my daughter to take for lunches. Very delicious. I had enough extra sauce to make another pizza roll. I put carrots, broccoli, and spinach in sauce (b/c my daughter doesn’t like those veggies). I also added red peppers, onion, mushrooms, and pepperoni inside the roll (b/c that is what my daughter loves on her pizza).

I had high hopes for these but ended up disappointed and with a lot of washing up. The first problem came rolling the dough with the sauce and cheese. This was very messy, sauce rolled out and the dough became quite wet. As I sliced it it just ended up a mess. I ended up cutting the slices and arranging them in a cake tin to make a large year and share bread. The second problem was that even though the tin was greased the bread still stuck. I found these a little blend tasting, needs serving with some garlic butter.

Just made these. I think I put too much filling in because when I started slicing them the weren’t holding together. I decided to bake it as a roll and I’ll cut them after. I’m really hoping it still turns out!

When I made mine I used 2 cups veggies for a little more than one cup of marinara sauce. The sauce was thick enough to not just squish or run out.
Also, a suggestion for everyone who has the squishing when slicing them problem… this is what I did…
Before I rolled them up I used a pizza cutter to cut the dough into strips. Then after it was cut into strips, I rolled them up. It worked out PERFECTLY. No squishy mess! ?

4 stars
The sauce was a huge hit. I was surprised and pleased to fit all of those veggies in there. My dough didn’t rise well and was a bit salty. I’ll definitely try again though.

Hi, If I want to serve the Veggie Packed Pizza Rolls for 60 children, what would be the veggie amount in ounces or cups per
child? I want to serve your great food items but need to report the daily value in quanity, for a food subsidy program. I own a 0-12 year old day care
Thank you for your time and help.
From the Day Care owner who wants SUPER HEALTHY KIDS!
Ms. Kim

5 stars
It is really delicious. My dough was really sticky, I think I didn’t use enough flour. So I ended up with only 3 rolls and one gigantic mix of dough and sauce, but my daughter actually loved it. I used 1 carrot, some brokkoli, 1 onion, 1/2 cup of peas, 2 small cloves of garlic mixed with 1 cup pizza sauce. Will definitley make it again.

I love this recipe – thanks! I am loving many of the recipes on your Super Healthy Kids site! Thanks! Not sure if you’ve noticed, but your recipes (I checked a few) are no longer printing properly. They have a pop up in the middle of the cooking instructions. I would be so happy if you correct this! I print your recipes and save them to reuse!

My toddler loves these. Only thing I did differently was to buy the pilsbury canned pizza dough but I will someday try to make my own.

5 stars
HUGE hit in my house. Made them the night before and the girls wanted to pack their own lunches. Since it was a new item, they had to be ‘tested.’ It was all I could do to save them for the lunches the next day – they wanted to eat all of them. I had to explain that we needed to save some for their brother’s lunch. I have already sworn I’d make them again. I think next time though I’ll add the yeast to the warm water, sugar and salt like I normally do with pizza dough. It was a little gummy for my taste.

Dear Nathalie,

I tried this receipe yesterday evening, and I am very that my 3 old son who is a very picky eater enjoyed it.

Wanted to ask, is this recipe good for freezing ? and if yes how shall i freeze them cooked ?

many thanks for your advise and helpful tips,
Christine

5 stars
Love these. I’ve made these ahead and let rise all day in the frig so when I get home from work I can put straight in the oven. I’ve used roasted and sautéed vegetables. Yum.

5 stars
I loved these. The kids ate one and didn’t want more (the oldest is 5). My husbands comment was, “They taste healthy. I added the yeast, sugar and salt in the warm water first as was recommended in another comment and they turned out well.

I just made these with Bob’s Red Mill Gluten Free Pizza Mix and they turned out great for anyone who’s GF! I also used the flax egg replacement (on the Bob’s red mill package) if you’re also egg free!

4 stars
This was very delicious! I didn’t have mozzarella on hand, but will make sure to get some. A mix of cheddars didn’t quite have that amazing cheese pull for this recipe.

5 stars
I bet this pizza rolls will be one of the most ordered dish in my kitchen 🙂 it looks so good and I believe that the kids will love it.

5 stars
These turned out perfect!!! I made my own tomatoe sauce and then blended the sauteed veggies in. I have never made dough before, so as I was making it I was super worried they would be ruined. They turned out amazing! Tasty, fluffy, and my 2.5 year old son who is currently in veggie strikes, devoured them!!!!
Thank you!

I love these but no matter how much I oil my muffin tin, they stick pretty badly and look pretty mangled by the time I get them out. Any suggestions?

Hi Candace! Sorry you’re experiencing sticking. You might try putting a circle of parchment paper in the bottom of each well in the muffin pan. Hopefully they pop right out that way. I hope this helps!

5 stars
awesome, kids didn’t even notice the veg, and i *really* loaded up the sauce (shallots, mushroom, spinach, carrot, garlic, bell pepper). next time will use zucchini and will let the dough rise a lot longer so the flavors develop more.

5 stars
Made these with Trader Joe’s dough and sauce. Really yummy and a fun way to serve pizza. I thought I’d be smart and use paper liners in the muffin tin… Don’t do it! Haha! The cheese sticks to the paper way more than it’d stick to a properly greased tin. Oh well, my bad!

5 stars
Thanks Natalie for sharing this super healthy recipe.

I tried this one last week and my fussy eater (a 5 yr old boy) loved it.

The only extra thing I did was addition of ginger and garlic while sauteing the veggies.

Plus while spreading the prepared veggie sauce, I also drizzled a little bit of ketchup to give it a bit of sweetness.

It turned out supper delicious.

Thanks 🙂

5 stars
These turned out well and were yummy. Even my 2 year old who I can rarely get to eat vegetables loved them! I made half on a cookie sheet with parchment paper and half in the muffin tins. They both worked but the muffin tins turned out better and held their shape.