keto garlic knots

Servings: 8 knots
Protein: ~10–12 g per knot (depends on the cheese and protein powder used)

Ingredients

For the dough

• 2 cups shredded mozzarella cheese
• 2 tbsp cream cheese
• 1 cup almond flour
• 1 scoop (about 30 g) unflavored whey protein isolate
• 1 egg
• 1 tsp baking powder

For the garlic butter

• 2 tbsp melted butter
• 2 cloves garlic, minced
• 1 tsp dried parsley
• 2 tbsp grated Parmesan cheese

Instructions

1. Preheat the oven to 375°F (190°C).
2. Melt the mozzarella and cream cheese together until smooth.
3. Add almond flour, whey protein, baking powder, and egg. Mix until a soft dough forms.
4. Divide the dough into 8 pieces.
5. Roll each piece into a rope and tie it into a knot.
6. Place the knots on a baking tray lined with baking paper.
7. Bake for 15–18 minutes, until golden brown.
8. Mix the melted butter, garlic, parsley, and Parmesan.
9. Brush the garlic butter over the hot knots.
10. Serve warm.

Tips to Increase Protein

• Add 2 tbsp extra Parmesan to the dough.
• Use low-fat mozzarella if you want slightly more protein and less fat.
• Serve with a high-protein Greek yogurt garlic dip (Greek yogurt + garlic + herbs).

Approximate nutrition (per knot):

• Protein: 10–12 g
• Net carbs: 3–4 g
• Fat: 13–15 g
• Calories: 180–220 kcal