Save Standing in my kitchen at midnight, cravings hitting hard after leg day, I stared at my phone scrolling through takeout options that would undo every rep I just completed. Thats when I remembered the two-ingredient dough hack Id seen floating around fitness circles—Greek yogurt and flour, somehow turning into actual bread. Ten minutes later, I was pulling golden, cheese-filled pockets from my oven that tasted suspiciously like the frozen Pizza Pockets I lived on in college, except these werent leaving me with that heavy, processed-food regret.
My roommate walked in mid-experiment, raising an eyebrow at the flour-dusted counter and the bowl of what looked like suspiciously thick yogurt dough. When the first batch came out of the oven, that skeptical expression vanished. Now these make a weekly appearance in our meal prep rotation, and Ive caught him doubling the recipe when he thinks Im not looking.
Ingredients
- 1 cup low-fat Greek yogurt: The secret weapon here—full of protein and moisture, creating the softest dough imaginable without any added oil or butter
- 1 cup all-purpose flour: Forms the structure of your dough; whole wheat works if you want extra fiber, but watch the consistency as it absorbs more liquid
- 1 tbsp baking powder: Gives your pockets that beautiful puff in the oven, creating those airy pockets inside the crust
- 1 tbsp Italian seasoning: Infuses the dough itself with herb flavor, so every bite tastes like pizza, not just the filling
- 1 tsp garlic powder: Because everything tastes better with garlic, and this ensures the seasoning carries through to the crust
- 1 tsp salt: Essential for flavor—skip this and youll wonder why your dough tastes like sad, wet paper
- 120 g pizza sauce: Divided into 8 portions, this gives you just enough sauciness without making your pockets soggy
- 160 g low-fat cheese: Mozzarella melts beautifully, but any low-fat cheese that melts will work—just avoid pre-shredded if you can, as the anti-caking agents can affect texture
Instructions
- Get your oven ready:
- Preheat to 375°F (190°C) and line your baking tray with parchment paper—trust me, cleanup is so much easier this way, and nothing sticks to the paper
- Whisk your dry ingredients:
- In a large bowl, combine flour, baking powder, Italian seasoning, garlic powder, and salt until everything is evenly distributed
- Make the magic dough:
- Add the Greek yogurt and mix until a shaggy dough forms—it will look messy and wrong, but keep going, it comes together
- Knead it out:
- Turn onto a lightly floured surface and knead for 2–3 minutes until smooth and elastic—this is where you can take out any frustration from your day
- Portion and roll:
- Divide dough into 8 equal pieces and roll each into an oval about 6 inches long, keeping them relatively thin so they cook through
- Add the filling:
- Spoon 15 g pizza sauce and 20 g cheese onto one half of each oval, leaving a ½-inch border so nothing escapes during baking
- Seal the deal:
- Fold dough over filling, press edges to seal, and use a fork to crimp—dip your fork in water if the dough isnt sticking to itself
- Bake to perfection:
- Place on prepared tray and bake 18–20 minutes until golden brown and crispy—your kitchen will smell amazing right about now
- Practice patience:
- Cool for 5 minutes before serving, or you will burn your tongue on molten cheese, and I say this from unfortunate experience
Save These became my go-to post-workout meal after the third time I found myself eating plain chicken breast out of Tupperware at 11 PM, questioning all my life choices. Now I actually look forward to that post-gym meal, and the protein macros mean I can focus on recovery instead of hunting for snacks an hour later.
Make-Ahead Magic
These pockets freeze beautifully and reheat in the microwave in about a minute—I make a double batch on Sunday and portion them into containers for the week. Just wrap each one individually in plastic wrap before freezing, and you have grab-and-go lunches that put those sad freezer aisle versions to shame.
Protein Variations
Sometimes I add diced cooked chicken, turkey pepperoni, or even some crumbled turkey sausage to boost the protein even higher. Just keep the portions modest so you can still seal the dough properly without it bursting at the seams.
Serving Suggestions
These are satisfying on their own, but pair them with a simple side salad or some steamed vegetables and you have a complete meal that hits all your macros. A light balsamic vinaigrette on the side cuts through the richness of the cheese perfectly.
- Warm up some extra pizza sauce on the side for dipping—it transforms these from good to absolutely incredible
- A sprinkle of red pepper flakes inside adds a nice kick if you like things with a little heat
- Let them cool completely before freezing if meal prepping, or you will end up with soggy crusts from condensation
Save Hope these become your new favorite protein-packed comfort food—because who says healthy eating has to taste like cardboard anyway?
Recipe FAQ
- → Can I freeze these pizza pockets?
Yes, these freeze exceptionally well. Once cooled completely, wrap each pocket individually in plastic wrap and store in a freezer-safe bag for up to 3 months. Reheat in the oven at 350°F for 12-15 minutes or microwave for 1-2 minutes.
- → What makes the dough high in protein?
The Greek yogurt serves as the protein powerhouse here. One cup provides approximately 20g of protein, while the flour contributes additional protein. This combination creates a dough with 25g of protein per serving—far more than traditional pastry doughs.
- → Can I make this dough gluten-free?
Absolutely. Replace the all-purpose flour with a blend of half almond flour and half coconut flour as noted in the ingredients. Keep in mind that gluten-free dough may be slightly more fragile to handle, so work gently when sealing edges.
- → How do I prevent the filling from leaking during baking?
Ensure you leave a ½-inch border around the edges when adding filling. Press firmly to seal, then crimp with a fork. Dampen your finger with water and run it along the edge before sealing—this helps the dough stick together better.
- → What other fillings work well?
Beyond classic pizza sauce and cheese, try diced cooked chicken with Alfredo sauce, spinach and feta, or taco meat with cheese. For breakfast versions, scramble eggs with cheese and vegetables. Just keep fillings relatively dry to prevent sogginess.
- → Why is my dough too sticky or too dry?
Yogurt moisture content varies by brand. If dough feels sticky, add flour 1 tablespoon at a time. If it's too dry and cracking, add water 1 teaspoon at a time. The dough should be smooth, pliable, and not stick to your hands.