Uploaded October 2024 | Updated September 2026, 2 weeks ago
#coconutflour #nutfree
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.
Keto Pizza Rolls-youtu.be/ioVQqRIGUFU
Keto Cinnamon Roll-youtu.be/Wg5i6hclYrA
Ingredients, blog link and macros below!!!!
Blog- Ketoupgrade.info
If you are in AL, CT, DE, FL, GA, IN, IL, KY, ME, MA, MD, MI, MS, NC, NJ, NH, NY, OH, PA, RI, SC, TN, VA, VT, WI, or WV, feel free to check out my website to place an order for some High Protein/Low Carb White Bread or some delicious keto breakfast Baked Goods- Sugarswapbakeshop.com
If you would like to support the channel in some way or thank me for the recipes and work I do there are several links below you can use.
Also for any questions you can find my email address or contact me through my website.
I have a PO box for anyone interested in sending things also.
Buy Me a Coffee- buymeacoffee.com/ketoupgrade
Perfect Keto Link: shop.perfectketo.com/ALYCIA20
Code for 20% off- ALYCIA20
Ketoupgrade is a participant in the Perfect Keto Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Perfect Keto. As an Perfect Keto Associate I earn from qualifying purchases.
PodoPure
podopure.com/?ref=ALYCIAHESKETH
20% off Coupon Code- Ketoupgrade
I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.
Patreon: patreon.com/KetoUpgrade
Address:
Alycia J Distefano
P. O. Box 56
Derby, NY 14047
PayPal- paypal.me/KetoUpgrade?country.x=US&locale.x=en_US
Instagram-@Ketoupgradechef instagram.com/ketoupgradechef/?hl=en
Reddit-u/KetoUpgrade reddit.com/user/KetoUpgrade
Facebook Page - facebook.com/Keto-Upgrade-101196711864226
Business Inquires:
Keto Upgrade e-mail - ketoupgrade.info@gmail.com
Amazon Affiliate Links for products I use and items I regularly buy on Amazon:
Mixing bowls- amzn.to/32ZZclx
Silicon spatulas- amzn.to/3u8rQNw
Silicon whisks- amzn.to/3ujOMtn
Scale - amzn.to/339tsKN
Etekcity Infrared Thermometer - amzn.to/4f0Ujwg
Mini Offset Spatula - amzn.to/3e4i09O
Pyrex measuring cups - amzn.to/2QIcd0J
Kitchen Aide 5 qt. Mixer - amzn.to/3CxAd8K
Hand Mixer I love - amzn.to/3PvULFu
Bench Scraper- amzn.to/3cG9X5d
Restaurant 10 in Spatulas- amzn.to/3Tq1ALd
Restaurant 14 inch Spatula- amzn.to/3VUalP3
Icing Spatula Set- amzn.to/3FavezS
Excalibur Food Dehydrator- amzn.to/3Tz5Jwj
3 Inch Silicon Egg Molds- amzn.to/48hSLLD
Granular monkfruit/erythritol- amzn.to/3u7ebGd
Isopure Unflavored whey protein isolate- amzn.to/2Saz1q9
Coconut Flour - amzn.to/3shHjuu (I prefer Great Value Brand)
Anthony's Xanthan Gum -amzn.to/3VAmhWQ
Inulin- amzn.to/3Eg3tnS
Active Dry Yeast - amzn.to/3Fsn0iL
Oat Fiber - amzn.to/2R9Gp4T
Bamboo Fiber- amzn.to/47QFh8u
(As an Amazon Associate I earn from qualifying purchases)
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 - 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)
Macros for 1 garlic knots:
150 Calories
12g Fat
6g Total Carbs
2g Fiber
3g Sugar Alcohol
1g Net Carbs
9g Protein
Blog Post to Full Recipe- ketoupgrade.info/post/keto-low-carb-garlic-knots-not-fat-head-dough
#coconutflour #nutfree
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.
Keto Pizza Rolls-youtu.be/ioVQqRIGUFU
Keto Cinnamon Roll-youtu.be/Wg5i6hclYrA
Ingredients, blog link and macros below!!!!
Blog- Ketoupgrade.info
If you are in AL, CT, DE, FL, GA, IN, IL, KY, ME, MA, MD, MI, MS, NC, NJ, NH, NY, OH, PA, RI, SC, TN, VA, VT, WI, or WV, feel free to check out my website to place an order for some High Protein/Low Carb White Bread or some delicious keto breakfast Baked Goods- Sugarswapbakeshop.com
If you would like to support the channel in some way or thank me for the recipes and work I do there are several links below you can use.
Also for any questions you can find my email address or contact me through my website.
I have a PO box for anyone interested in sending things also.
Buy Me a Coffee- buymeacoffee.com/ketoupgrade
Perfect Keto Link: shop.perfectketo.com/ALYCIA20
Code for 20% off- ALYCIA20
Ketoupgrade is a participant in the Perfect Keto Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Perfect Keto. As an Perfect Keto Associate I earn from qualifying purchases.
PodoPure
podopure.com/?ref=ALYCIAHESKETH
20% off Coupon Code- Ketoupgrade
I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.
Patreon: patreon.com/KetoUpgrade
Address:
Alycia J Distefano
P. O. Box 56
Derby, NY 14047
PayPal- paypal.me/KetoUpgrade?country.x=US&locale.x=en_US
Instagram-@Ketoupgradechef instagram.com/ketoupgradechef/?hl=en
Reddit-u/KetoUpgrade reddit.com/user/KetoUpgrade
Facebook Page - facebook.com/Keto-Upgrade-101196711864226
Business Inquires:
Keto Upgrade e-mail - ketoupgrade.info@gmail.com
Amazon Affiliate Links for products I use and items I regularly buy on Amazon:
Mixing bowls- amzn.to/32ZZclx
Silicon spatulas- amzn.to/3u8rQNw
Silicon whisks- amzn.to/3ujOMtn
Scale - amzn.to/339tsKN
Etekcity Infrared Thermometer - amzn.to/4f0Ujwg
Mini Offset Spatula - amzn.to/3e4i09O
Pyrex measuring cups - amzn.to/2QIcd0J
Kitchen Aide 5 qt. Mixer - amzn.to/3CxAd8K
Hand Mixer I love - amzn.to/3PvULFu
Bench Scraper- amzn.to/3cG9X5d
Restaurant 10 in Spatulas- amzn.to/3Tq1ALd
Restaurant 14 inch Spatula- amzn.to/3VUalP3
Icing Spatula Set- amzn.to/3FavezS
Excalibur Food Dehydrator- amzn.to/3Tz5Jwj
3 Inch Silicon Egg Molds- amzn.to/48hSLLD
Granular monkfruit/erythritol- amzn.to/3u7ebGd
Isopure Unflavored whey protein isolate- amzn.to/2Saz1q9
Coconut Flour - amzn.to/3shHjuu (I prefer Great Value Brand)
Anthony's Xanthan Gum -amzn.to/3VAmhWQ
Inulin- amzn.to/3Eg3tnS
Active Dry Yeast - amzn.to/3Fsn0iL
Oat Fiber - amzn.to/2R9Gp4T
Bamboo Fiber- amzn.to/47QFh8u
(As an Amazon Associate I earn from qualifying purchases)
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 - 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)
Macros for 1 garlic knots:
150 Calories
12g Fat
6g Total Carbs
2g Fiber
3g Sugar Alcohol
1g Net Carbs
9g Protein
Blog Post to Full Recipe- ketoupgrade.info/post/keto-low-carb-garlic-knots-not-fat-head-dough
