Your Diet Expert

Warm Introduction

There are certain comfort foods that never leave your memory. For me, garlic knots are one of those treasures. I still remember how the smell of warm garlic butter would hit me the moment I walked into a pizzeria with my friends. Those little golden knots would arrive at the table glistening, hot, and full of flavor — and of course, we’d devour them in minutes.

But if you’ve been on a keto lifestyle for a while, you know that those traditional knots are basically little carb bombs. One small serving could easily push you out of ketosis. That’s why I started experimenting with low-carb doughs until I finally stumbled on the secret ingredient: cottage cheese. Not only does it add protein and a subtle creaminess, but it also keeps the dough soft and tender.

These Keto Cottage Cheese Garlic Knots aren’t just a keto-friendly substitute; they’re a recipe in their own right — delicious, satisfying, and full of that garlicky goodness we all crave.

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What Makes This Recipe Stand Out

Most keto bread recipes either turn out too dense or too eggy, leaving you wishing you had the “real thing.” Here’s why this version is different:

• Cottage cheese is the game-changer: It keeps the texture moist and soft while boosting protein.
• Almond flour base: Lower in carbs and higher in nutrients compared to traditional flour.
• Quick & easy: From start to finish, you’re looking at less than 30 minutes. That means pizza-night cravings don’t have to wait.
• Balanced macros: High protein, moderate fat, very low carbs — perfect for keeping you in ketosis.
• Crowd-pleasing flavor: Even family and friends who aren’t keto won’t guess these are low-carb.

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Personal Blogger Note

When I first baked these knots, I wasn’t expecting much. Honestly, I thought they might turn out dry or fall apart. But when I pulled them from the oven, brushed them with garlic butter, and took that first bite — soft, chewy, and perfectly garlicky — I knew this recipe was a keeper. Now, I make them regularly to serve with soups or keto-friendly pasta dishes.

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Equipment You’ll Need

Here’s a little tour of the tools I used in my kitchen:

• Mixing Bowls (one large, one small) – You’ll need one for the dry ingredients and another for blending the cottage cheese. Having space makes mixing easier and less messy.
• Spatula or Wooden Spoon – This is your best friend for folding sticky dough together without overworking it.
• Measuring Cups & Spoons – Accuracy matters. A little too much almond flour and your knots might turn dense.
• Baking Tray – A flat, sturdy surface ensures even baking. I prefer a lighter-colored tray so the bottoms don’t over-brown.
• Parchment Paper – Absolutely essential to keep the knots from sticking. Plus, it makes cleanup a breeze.
• Oven – Preheated for consistent results. A steady, even heat gives the knots their golden crust.
• Pastry Brush (optional but recommended) – For brushing on that garlic butter glaze at the end. It makes a world of difference in presentation and taste.

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Ingredients with Substitutions

Every ingredient here has a purpose:

• Almond Flour – The low-carb base that mimics traditional bread flour. If you’re allergic to nuts, sunflower seed flour works too.
• Cottage Cheese – Adds creaminess, protein, and moisture. If unavailable, ricotta cheese is a close alternative.
• Mozzarella Cheese (shredded) – This provides the elasticity and binds the dough. You can also use a mozzarella-cheddar blend for extra flavor.
• Egg – Helps hold everything together. For an egg-free version, a flax egg can substitute (though the texture will be slightly different).
• Baking Powder – Essential for lift, preventing the knots from being too dense.
• Garlic Powder + Fresh Garlic – A double punch of flavor. Garlic powder distributes evenly, while fresh minced garlic adds intensity.
• Olive Oil or Melted Butter – For brushing the tops, giving them shine and richness. Avocado oil works if you want a lighter flavor.
• Fresh Parsley – Adds a pop of freshness and color. Optional, but highly recommended for presentation.

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Step-by-Step Cooking Process

1. Preheat the oven to 375°F (190°C). This ensures the knots start baking immediately when they hit the tray.
2. Prepare the dry mix: In a medium bowl, whisk together almond flour, baking powder, garlic powder, and salt until well combined.
3. Blend the cottage cheese: In another small bowl, mash or lightly blend cottage cheese until smooth. This prevents any lumps in your dough.
4. Make the dough: Add the cottage cheese, mozzarella cheese, and egg into the dry ingredients. Stir with a spatula until a sticky dough forms.
5. Shape the knots: Lightly oil your hands. Divide dough into equal portions, roll each portion into a rope, and tie into a knot. Place them onto the parchment-lined tray, leaving space in between.
6. Add flavor before baking: Brush with olive oil or butter, and sprinkle with fresh minced garlic.
7. Bake for 15–18 minutes, or until golden brown on the outside.
8. Finish with glaze: Brush with more butter or olive oil as soon as they come out of the oven. Sprinkle parsley on top before serving.

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Health & Nutrition Insights

These garlic knots are more than just tasty:

• Protein-packed thanks to cottage cheese and mozzarella.
• Low-carb with only about 2g net carbs per knot.
• Healthy fats that keep you satisfied and energized.
• Gluten-free and better for digestion compared to traditional flour.

They make an ideal snack or side dish for anyone following keto, low-carb, or high-protein eating patterns.

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Serving + Pairing Ideas

Here’s how I like to enjoy them:

• With keto marinara sauce for dipping (the perfect movie-night snack).
• Alongside a creamy soup like keto broccoli cheddar or chicken soup.
• Paired with zoodles (zucchini noodles) and a homemade pesto.
• As part of a game-day appetizer spread.

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Storage & Meal Prep Tips

• Refrigerate in an airtight container for up to 3 days. Reheat in the oven or air fryer to keep them crisp.
• Freeze baked knots for up to 2 months. Thaw overnight in the fridge and reheat before serving.
• Make-ahead dough: You can prepare the dough, shape the knots, and refrigerate overnight, then bake fresh the next day.

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FAQ Section

Q: Can I make this dairy-free?
Yes! Use dairy-free cottage cheese alternatives and vegan mozzarella.

Q: Why is my dough sticky?
That’s normal with almond flour dough. Just oil your hands before shaping.

Q: Can I add toppings?
Definitely! Try grated parmesan, sesame seeds, or red chili flakes.

Q: Can I use coconut flour instead of almond flour?
No, coconut flour absorbs much more liquid. Stick with almond flour or sunflower seed flour.

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Nutrition Breakdown (per knot, approx.)

• Calories: 120
• Protein: 7g
• Fat: 9g
• Total Carbs: 3.5g
• Net Carbs: 2g

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Recipe Details

• Prep Time: 10 minutes
• Cook Time: 18 minutes
• Total Time: 28 minutes
• Course: Appetizer, Snack, Side Dish
• Cuisine: Keto / Low-Carb
• Servings: 10 knots
• Calories: 120 per knot

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Closing Note

Comfort food doesn’t have to mean carb-heavy. These Keto Cottage Cheese Garlic Knots are proof that you can enjoy the same warm, garlicky indulgence in a way that supports your goals. Bake them once, and I’m confident they’ll earn a permanent spot in your weekly rotation.