⏱ 35 min totalGarlic-Parmasan Knots
Per 1 serving · 57 g · 11 ingredients
of a 2,000 cal day
- Protein9.1g15% of calories
- Carbs5.3g9% of calories
- Fat20g76% of calories
- ✓ Keto-friendly
At a glance
One serving of Garlic-Parmasan Knots (57 g) has 235 calories, with 9.1 g of protein, 5.3 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (76% of calories). It is high in calcium (28% DV) and phosphorus (21% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 25%, 54% and 23% of the daily value.
High in
20%+ of the daily value
- Calcium28%
- Phosphorus21%
Good source of
10–19% of the daily value
- Vitamin A15%
- Vitamin B1211%
- Selenium10%
Watch
20%+ of the daily value
- Sodium25%
- Saturated fat54%
- Cholesterol23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄¹⁄₁₆ cup Almond flour
- 🥄¹⁄₁₆ cup Coconut flour
¼ tsp Baking powder
¹⁄₁₆ tsp Garlic powder- 🥄⅛ tsp Salt
³⁄₁₆ cup, shredded Mozzarella cheese
1 tbsp Butter
⅛ large Egg
¼ tbsp Parmesan cheese
¼ tsp Garlic
¹⁄₁₆ tsp Parsley
Directions
- 1
Preheat the oven to 350°F and line a baking sheet with parchment paper or a silicone liner.
- 2
In a medium bowl, combine the almond flour, coconut flour, baking powder, garlic powder, and salt. Melt the mozzarella cheese in a large saucepan over low heat until it can be stirred together.
- 3
Add the melted butter and egg to the cheese, stirring to combine. Mix in the almond flour mixture until the dough forms, keeping the heat on low. Knead the dough on a parchment-lined surface until uniform.
- 4
Divide the dough into 16 equal portions, roll each into a 7-inch log, and tie into a knot. Place on the prepared baking sheet a few inches apart.
- 5
For the garlic Parmesan butter, whisk together melted butter, Parmesan, garlic, salt, and parsley. Brush half over the knots before baking.
- 6
Bake for 15 to 20 minutes until firm and golden brown. Remove and brush with the remaining garlic butter. Serve warm.
Vitamins & minerals
Amounts for 1 serving (57 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 137 μg | 15% |
| Vitamin C | 0.3 mg | 0% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0 mg | 1% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 0.1 mg | 0% |
| Vitamin B6 | 0 mg | 4% |
| Folate (B9) | 6 μg | 1% |
| Vitamin B12 | 0.3 μg | 11% |
| Pantothenic acid | 0.1 mg | 3% |
| Choline | 25 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 279 mg | 28% |
| Iron | 1 mg | 9% |
| Potassium | 37 mg | 1% |
| Magnesium | 7 mg | 2% |
| Phosphorus | 149 mg | 21% |
| Zinc | 1 mg | 7% |
| Copper | 0 mg | 1% |
| Manganese | 0 mg | 1% |
| Selenium | 6 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 32 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.5 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 134 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 235 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Garlic-Parmasan Knots?
One serving of Garlic-Parmasan Knots (1 serving) has 235 calories, which works out to 410 calories per 100 g. That is about 12% of a 2,000-calorie day.
Are Garlic-Parmasan Knots high in protein?
Not especially. It has 9.1 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Garlic-Parmasan Knots keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 9% of calories.
How much sodium is in Garlic-Parmasan Knots?
583 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Garlic-Parmasan Knots?
0.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
315 calCheesy Ground Turkey Sweet Potato Skillet1 serving
513 calOld-Fashioned Potato Salad1 serving
373 calQuick Honey Garlic Shrimp with Broccoli and Rice1 serving
334 calSake Miso Glazed Salmon1 serving
385 calBaked Maple Salmon1 serving
594 calCurry Coconut Salmon with Broccoli1 serving
303 calVegan Tomato, Onion, and Garlic Pasta1 serving
415 calParmesan Potato Wedges1 serving