It all started with cinnamon roll dough and I have since been able to adapt it into pizza rolls and now these delicious keto garlic knots. They pair perfectly with keto/low carb lasagna, pasta, soup or salad (think Olive Garden Breadsticks!). You can make ahead and freeze to just pull a few out to toast or keep in the fridge to warm up to pair with dinner.
The first part of this recipe is your liquid of choice. I prefer to use an unsweetened low carb milk but you can use heavy cream, water or a combination of those. Then you bloom the yeast in the warm liquid. I've used active dry and rapid rise yeast and I've found there wasn't too much of a difference. To activate the yeast I use Inulin which is a fiber usually derived from artichokes. I haven't found any other keto sweetener that has worked to active the yeast. If you don't mind using maple syrup or honey you can use 1 tsp. instead of the inulin. To bloom the yeast I place in a warm area, often I turn on my dehydrator or oven to help warm it up. Proofing is optional but if you proof the garlic knots for a little bit you definitely get a fluffier knot.
Not Proofed Proofed 30 Minutes
The 4 eggs and sweetener in the next step. I have tried less eggs and it just makes the dough kind of dry. For the sweetener in this, I have tried several kinds of sweetener. In the beginning I was using a little bit of powdered sweetener but my dough was always so sticky. I went back to the original granular keto sweetener and realized if I was going to cut it back to only a quarter cup I needed to add in extra "flour" to make up for the less sweetener. It doesn't make the dough sweet to me but if you want to minus the sweetener even more you will have to add more of a keto "flour". I suggest a stand mixer or hand mixer to help dissolve the sweetener into the eggs. You don't need a bunch of volume with the eggs, you just want the grittiness gone from the sweetener. Additionally you need the mixer to activate the gelling agents in the dry ingredients enough to form a dough.
Next is melted salted butter. I always use salted butter but if you only have unsalted add an extra 1/2 tsp. salt to the dry ingredients. I have found you can usually swap out coconut oil for butter in most recipes. I did try using avocado oil in place of the butter and it worked but the dough was a little bit stickier and needed to add some bamboo fiber when I went to roll it out.
Next is the dry ingredients which I tested so many different ratios of things and this gives the best texture to the dough. I found that you need baking powder plus the yeast to keep our baked goods decently risen. When I didn't use baking powder it made a tiny bit denser and flatter garlic knot. I use unflavored whey protein powder (Isopure) which is 0 net carbs per scoop and I have not been able to figure out a replacement for it without having to change the other "flour" ingredients in the recipe. The coconut flour has been said to be able to be replaced by 3-4x the amount of almond flour. I have never tried it because I don't work with nut flours in my bakery to avoid cross contamination as much as possible.
The xanthan gum and gelatin are both essential. You can try to use just one or the other looking up the subbing ratios on google but I have tried and found that it isn't exactly the same outcome. I feel like xanthan gum gives a slimy texture to the dough, for lack of a better descriptor, while gelatin thickens the dough and makes it stiff. I use Anthony's xanthan gum which is very strong compared to old brands I use to use so you may need more xanthan gum than is in the recipe. For the gelatin I use grass-fed beef gelatin which is stronger than unflavored knox pork gelatin, so you may need more if you use a different gelatin.
The last dry ingredient is the bamboo fiber, which people have been asking me to experiment with. I started with oat fiber in the same amount and that also worked to make a fluffy dough. Unfortunately I have found that too much bamboo fiber upsets my stomach. I was fine just tasting cinnamon rolls or pizza rolls. When I made a whole pizza though, I ate 3 slices of 8 and that really upset my stomach the next day. So I would be mindful of that if you haven't had it a lot before. I think our body isn't used to digesting it yet, I've heard you can build a tolerance, so I am hopeful it may not effect me forever.
Besides the "flour" ingredients I did add some extra garlic directly to the dough. Then I made a garlic butter also to brush on top before and after they bake. I used oregano, basil, garlic and salt in the garlic butter but if you have a garlic butter you like to use, feel free to make it to your taste.
The dough can be sticky. I use oil sprayed on parchment or on a silt pat is even better for rolling the knots out. I shape it into a log then chill to make it easier to work with. Then cut into 18 pieces between 45g and 48g and roll and shape them into knots. To bake I like using 3inch egg portion silicon molds because it keeps the butter contained and soaks into the knot and keeps them from spreading out during proofing so they stay thicker and fluffier (the pans are linked below in the Amazon links, they are only $9.99 for 3 sets of 6). Proofed just a bit is the best texture you can get on the garlic knots but you can just bake right away after forming them.
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DOUGH:
8 oz./1 Cup- Low Carb Milk (Or Water or heavy cream (will add carbs)) Warmed between 100-110 degrees
6 g/2 tsp.- Inulin (Alternatively 1 tsp. Honey or Maple Syrup)
9 g/2-1/4 tsp-. Active Dry or Rapid Rise Yeast
4 Eggs
48g/1/4 -1:1 Alternative 1:1 Granular Erythritol Sweetener
112 g/4 oz./1 Stick- Salted Butter (melted) (add 1/2 tsp. salt if using unsalted)
110 g/1-1/4 Cup+2 Tbs.(approximately) Packed Unflavored Whey Protein Isolate
30 g/1/4 Cup- Coconut Flour
88 g/1+1/3 Cup- (scooped not packed) Bamboo Fiber (Oat Fiber)
12 g/1 Tbs.- Baking Powder
6 g/1/2 Tbs.- Anthony's Xanthan Gum
25 g/2-1/2 Tbs.- Grass fed Beef Gelatin
1 & 1/2 tsp.-Salt
1 tsp.- Granulated Garlic- to taste
Garlic Butter:
4oz./112g- Salted Butter
1/2 tsp.- Salt
1/2 tsp. - Oregano
1/2 tsp. Basil
1 Tbs./9g - Finely Chopped Garlic
14g- Shredded Parmesan (optional)
Instructions:
Weigh/measure out your liquid and heat to between 100-110 degrees Fahrenheit then add the inulin and yeast, set aside to activate (optional but I think it adds flavor)
In a stand mixer beat 4 eggs with the sweetener until no longer grainy
While that whips, weigh/measure, sift and whisk together dry ingredients
Once you can't feel any sweetener granules, on low speed, stream in the melted butter and milk and yeast mixture
Scrape down then add in all the whisked dry ingredients, turn on slow then speed it up to work the dry ingredients well
Scrap down and whip until a thick dough forms
Set aside to hydrate while you clean up your area and get it ready to transfer the dough
Grab a large sheet tray and line with a silt pat or parchment paper and spray with oil and spread the dough out with a silicon spatula into about an 18 inch log and put in the fridge to chill while you make the garlic butter
While that's chilling, weight/measure and prep the garlic butter, preheat oven to 375 degrees and spray the silicon molds if using or line two sheets trays with parchment paper
Cut the dough into a rough 18 chunks then weight each piece to about 45-48g, then roll into the extra oil on the silt pat or parchment and roll into about a 5 inch rope then tie into a loose knot and place on the prepared sheet pan
Once they are all rolled and knotted, top with the garlic butter, trying to get as much of the raw garlic onto the knots but saving some to brush on after they come out of the oven, sprinkle with parmesan if using
Place on the top of your oven or in a warm place to proof for 15-45 minutes, you just want them a little puffier than they originally were (check the pics above)
Bake for 10-12 minutes they will not get very brown (they will brown when reheated in the toaster or air fryer), they should still be soft but spring back when touched, alternatively you can bake for 9 minutes and broil for two if you want them brown or to eat right away
Can eat right away or let cool and place in a ziplock bag in the fridge for 2 weeks or in the freezer for a month
To reheat toast in the toaster for 5 minutes or microwave for 30-45 seconds
Macros for 1 garlic knots:
150 Calories
12g Fat
6g Total Carbs
2g Fiber
3g Sugar Alcohol
1g Net Carbs
9g Protein
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