Keto Garlic Parmesan Knots
Golden, garlicky, and utterly addictive… garlic knots are one of those nostalgic indulgences that instantly transport you to a bustling pizzeria—red-checkered tablecloths, the scent of rising dough, and the unmistakable aroma of sizzling garlic in butter.
But beneath that mouthwatering exterior lies a doughy truth: traditional garlic knots are made with nothing more than white flour, refined oils, and a hefty dose of inflammation.
At Healing Gourmet, we believe comfort food should nourish your body… not burden it. That’s why we recreated this beloved classic with grain-free, keto-friendly ingredients that support metabolic health, gut integrity, and blood sugar balance — all while delivering the same soul-satisfying flavor and texture.
And these knots? They’re so good, they might just upstage the pizza.
If you’re hungry for more, we put our favorite recipes (100+ of them!) into one place — a complete collection of grain-free, fat-burning favorites designed to make sticking to keto feel indulgent.
You can explore them all here — and right now, it’s 50% off.
A Serendipitous Start: The Accidental Origins of the Garlic Knot
The original garlic knot was born of frugality and flair. In 1973, a clever pizzeria owner in Queens, New York, began twisting scraps of leftover pizza dough into soft knots. After baking, the golden morsels were doused in garlic oil and sold for just a buck a basket.
What began as an effort to reduce waste became a culinary cult classic — and for many, the best part of pizza night.
But while their flavor remains unforgettable, their impact on your health is better forgotten. Each traditional knot delivers roughly 14 grams of refined carbs, igniting blood sugar spikes, cravings, and inflammation.
Grain-Free. Guilt-Free. Garlic-Forward.
By swapping high-carb flour for real-food ingredients—like almond flour and coconut flour—we’ve transformed this indulgent treat into a nourishing side you can feel great about.
Each golden, garlic-butter soaked roll contains:
- 172 calories
- 2g net carbs
- 9g protein
No gluten. No grains. No guilt.
Just warm, pillowy goodness with every garlicky bite.
Pair them with your favorite Italian-style keto meals—like our Paleo Chicken Alfredo with Zoodles, Paleo Meatballs, or Instant Pot Bolognese.
And if you’re smelling the garlic already… let’s bake.
Keto Garlic Parmesan Knots Step by Step
Preheat oven to 375°F. Line a baking sheet with unbleached parchment paper.
In a small bowl, whisk together almond flour, coconut flour, garlic powder, and baking powder.
In a glass bowl, combine mozzarella and cream cheese. Melt gently using a double boiler or microwave in 45-second intervals until soft and pliable.
Add the melted cheese to your dry mix, then incorporate the egg and egg white.
Using a silicone spatula (and then your hands), knead the mixture until a uniform dough forms.
Divide into 8 equal portions. Roll each into a 9″ rope, then divide again into two halves.
Form one piece into a circle, pinching the ends to seal. Thread the second piece through the center, wrapping to create a knot shape.
Optional: Brush with egg wash for a golden finish.
Bake for 14-16 minutes, or until puffed and golden brown.
While baking, stir together the melted butter, garlic, and parsley.
Remove knots from oven. Brush generously with garlic butter and sprinkle with Parmesan.
Serve warm… and try not to eat the whole batch yourself!
Why Garlic Deserves the Spotlight
As the French chef and author Marcel Boulestin once said:
“It is not really an exaggeration to say that peace and happiness begin, geographically, where garlic is used in cooking.”
Garlic isn’t just delicious—it’s medicinal. From cardiovascular protection to immune enhancement, this humble bulb has been revered for centuries across cultures and cuisines.
At Healing Gourmet, we celebrate these ancient healing foods… reinvented for your modern wellness journey.
Craving Comfort Food… Without the Carb Crash?
Yes, you can savor your favorite flavors — and still stay true to your health goals!
From warm, cheesy breadsticks to pizza crusts, focaccia, and even tiramisu — discover how you can make all of your favorite comfort foods… without the blood sugar rollercoaster.
Grab the Keto Baking Bundle now and start baking your way to better health — one delicious bite at a time.
Original
Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
Servings
8
Ingredients
For the dough:
- ⅔ cup almond flour
- 1 Tbsp. coconut flour
- 6 oz. shredded mozzarella cheese
- 2 oz. full-fat organic cream cheese
- 1 large pastured egg
- 1 large egg white
- ½ tsp. garlic powder
- 1 tsp. aluminum-free baking powder
For the garlic butter topping:
- 2 Tbsp. grass-fed butter, melted
- 3 cloves garlic, pressed or minced
- 1 tsp. dried parsley (or fresh, finely chopped)
- ½ oz. grated Parmesan cheese
Instructions
- Preheat oven to 375°F. Line a baking sheet with unbleached parchment paper.
- In a small bowl, whisk together almond flour, coconut flour, garlic powder, and baking powder.
- In a glass bowl, combine mozzarella and cream cheese. Melt gently using a double boiler or microwave in 45-second intervals until soft and pliable.
- Add the melted cheese to your dry mix, then incorporate the egg and egg white.
- Using a silicone spatula (and then your hands), knead the mixture until a uniform dough forms.
- Divide into 8 equal portions. Roll each into a 9″ rope, then divide again into two halves.
- Form one piece into a circle, pinching the ends to seal. Thread the second piece through the center, wrapping to create a knot shape.
- Optional: Brush with egg wash for a golden finish.
- Bake for 14-16 minutes, or until puffed and golden brown.
- While baking, stir together the melted butter, garlic, and parsley.
- Remove knots from oven. Brush generously with garlic butter and sprinkle with Parmesan.
- Serve warm… and try not to eat the whole batch yourself!
Nutrition & Macronutrient Ratio
187 calories, 16 g fat, 7 g saturated fat, 5 g monounsaturated fat, 1 g polyunsaturated fat, 60 mg cholesterol, 4 g carbohydrate, 2 g Net carbs, 1 g sugar, 1 g fiber, 9 g protein, 196 mg sodium, 178 mg potassium,154 mg phosphorous
76% Fat | 19% Protein | 5% Carbohydrate
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