🥨 Keto Garlic Parmesan Pretzel Knots: Low-Carb, Doughy, and Delicious

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 12 knots
Course: Appetizer / Snack
Cuisine: American
Keywords: keto garlic knots, low-carb pretzels, keto parmesan bread, almond flour pretzels, garlic parmesan keto snacks, fathead dough knots

💡 Introduction

If you’re craving warm, soft pretzel knots without the carb overload, these Keto Garlic Parmesan Pretzel Knots are your new favorite fix. Made with low-carb almond flour and rich mozzarella-based fathead dough, each knot is loaded with garlic, herbs, and cheesy goodness — all with only 4g of net carbs per serving.

Whether you’re looking for a keto-friendly party appetizer, a savory side, or just a satisfying snack, these cheesy garlic knots hit the spot without kicking you out of ketosis.

🛒 Ingredients You’ll Need

For the Pretzel Knots:

2 cups almond flour
2 tsp baking powder
2 ½ cups shredded mozzarella cheese
2 oz cream cheese
2 large eggs
2 cloves garlic, minced
¼ cup fresh parsley, finely chopped
¼ cup grated Parmesan cheese
½ tsp salt
¼ tsp black pepper

For the Garlic Butter Topping:

4 tbsp unsalted butter, melted
2 cloves garlic, minced
2 tbsp grated Parmesan cheese
1 tbsp fresh parsley, chopped

👨‍🍳 How to Make Keto Garlic Parmesan Pretzel Knots

Step 1: Preheat & Prepare

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper to prevent sticking.

Step 2: Melt the Cheese

In a microwave-safe bowl, combine the shredded mozzarella and cream cheese. Microwave in 30-second intervals, stirring between each, until the mixture is melted and smooth (about 1–2 minutes total).

Step 3: Mix the Dry Ingredients

In a separate bowl, whisk together:

Almond flour
Baking powder
Minced garlic
Chopped parsley
Parmesan cheese
Salt and pepper

Step 4: Form the Dough

Add the eggs to the dry mixture and mix to form a dough. Then incorporate the melted cheese mixture. Knead until everything is well combined and a smooth dough forms.

Tip: Lightly oil your hands to prevent sticking while kneading.

Step 5: Shape the Knots

Divide the dough into 12 equal pieces. Roll each into a rope and tie into a knot. Place them evenly spaced on your prepared baking sheet.

Step 6: Bake to Perfection

Bake in the preheated oven for 12–15 minutes, or until golden brown and firm to the touch.

Step 7: Make the Garlic Butter Topping

While the knots bake, melt the butter in a saucepan over low heat. Add minced garlic and cook for 1–2 minutes until fragrant. Stir in Parmesan and parsley.

Step 8: Brush & Serve

Once out of the oven, immediately brush each knot with the warm garlic butter mixture. Serve hot and enjoy every cheesy, garlicky bite!

📊 Nutrition Information (Per Knot)

Nutrient	Amount
Calories	185 kcal
Total Fat	15g
Saturated Fat	6g
Cholesterol	58mg
Sodium	324mg
Carbs	4g
Fiber	2g
Sugars	1g
Protein	9g

Note: Perfect for keto, low-carb, and gluten-free diets.

🍽️ How to Serve These Low-Carb Pretzel Knots

These savory pretzel knots are fantastic on their own or served with:

Keto marinara sauce
Creamy ranch dressing
Avocado garlic aioli
Alongside keto-friendly soups, such as broccoli cheddar or cauliflower chowder

They also make a crowd-pleasing snack at parties, game nights, or even as part of a holiday spread!

🧊 Storage Tips

Refrigerate leftovers in an airtight container for up to 4 days
Reheat in the oven at 350°F for 5–7 minutes for best texture
Freeze unbaked knots for up to 2 months — bake from frozen, adding a few extra minutes to the cook time

💬 Frequently Asked Questions

Q: Can I use coconut flour instead of almond flour?
A: Almond flour gives the best texture. Coconut flour absorbs more liquid, so substitutions aren’t 1:1 and can result in dry knots.

Q: Is fathead dough actually keto?
A: Yes! Fathead dough is a popular keto-friendly dough made with cheese and low-carb flour alternatives like almond flour.

Q: How can I make these extra cheesy?
A: Add shredded mozzarella or a cheese cube inside each knot before baking for a gooey center!

✅ Final Thoughts

These Keto Garlic Parmesan Pretzel Knots offer everything you love about soft pretzels—savory, doughy, buttery goodness—without the carbs. They’re quick to make, incredibly satisfying, and totally customizable. Whether you’re living the keto lifestyle or just cutting back on carbs, these knots are a must-try

📌 Pin It, Make It, Love It!

Save this recipe and share it with your fellow low-carb foodies. It’s time to bring delicious back to keto snacking.

Keto Garlic Parmesan Pretzel Knots