Macro-friendly recipes the whole family will love!

Garlic Parmesan Knots

Garlic Parmesan Knots

My kids are like every kids. Some days they like the food I make, some days they are less than thrilled. But there is always one thing I know I can put on the table that they will eat: bread. If you give those kids something with gluten in it, they will happily partake!

I mean, I don’t blame them. I am a big fan of bread myself. In fact, before I knew what was causing some intense digestive issues (spoiler alert: I am allergic to eggs), one of the first tests I had to do was for celiac disease. I am familiar with this disease because I have family and friends who have it. Although I knew life gluten free would be fine and I would get used to it, on the way to my appointment I kept thinking about all the things I wouldn’t be able to eat again if I tested positive. Fresh french bread. Cinnamon Rolls. Sourdough Bread. Thankfully, it came back negative, and I feel perfectly fine whenever I eat some gluten.

Anyway, I know my kids love bread. A lot of times I can make room for a slice of it if I want, but this past weekend I was serving to my family this Skinnier Zuppa Toscana. Because of the day I had, I didn’t have as much room for carbs to fit in some bread. I began to think of my beloved two ingredient dough and how I could turn them into garlic Parmesan knots.

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The Recipe

This dough begins with two ingredients: self rising flour and non fat Greek yogurt. If you don’t have any self rising flour at home, you can use all purpose flour, too. Just check out the instructions below! After you make a dough with those ingredients, the dough gets divided into 12 equal portions. Mine ended up being around 47 g, but for best accuracy, I recommend weighing your own.

Then those portions get rolled into ropes, twisted into a knot, and placed on a baking sheet. After all of the knots are twisted, the dough gets brushed with a mixture of butter, Parmesan, garlic powder, parsley, oregano, and salt. After some time in the oven, they are baked to garlicky perfection. They remind me of bread sticks that you would get at a pizza parlor.

And let me tell you, my family absolutely loved them! In fact, the first time I made just 8 of these for our dinner. They were gone in a flash, and we decided that I needed to make more next time. Just last night I made a batch of 12 for them, and they were all gone, too! The only unfortunate thing about that is I can’t tell you how they will taste the next day. HA!

The Macros

Macros for 1 knot is rounded to 1F/13C/5P and right around 80 calories. Please note that these macros are for self rising flour and they will change if you use all-purpose flour for your recipe.


Garlic Parmesan Knots

Two ingredient dough twisted into a knot and then flavored with spices and Parmesan cheese. An irresistible side to add to any meal.


  • 180 g Self Rising Flour (or make your own using 180 g of All Purpose Flour + 3 tsp baking powder + 3/4 tsp salt (or about 1 and 1/2 cups)
  • 382 g Non Fat Greek Yogurt (about 1 and 1/2 cups)
  • 14 g melted butter (about 1 tablespoon)
  • 5 g Parmesan Cheese
  • 3/8 tsp garlic powder
  • 1/4 tsp dried parsley
  • 1/4 tsp dried oregano
  • 1/8 tsp salt


  • Preheat the oven to 375 degrees. Prepare a sheet pan by spraying it with cooking spray.
  • Mix flour and Greek yogurt together using a mixer with a dough hook. Start on slow and then increase the speed as dough starts to form. You may need to scrape down the sides to get all the flour incorporated. Keep mixing until it forms a soft, sticky dough.
    Note: If you don't have a mixer, you could also mix the flour and yogurt together until combined. Then flour a surface and knead the dough until a dough forms. Continue kneading for a few minutes. You may need to add additional flour if dough is too sticky to work with.
  • Lay out a sheet of wax paper for easy clean up. Spray your hands with cooking spray and then divide the dough into 12 equal portions. Mine were around 47 g. Once dough is evenly divided, spray your hands with cooking spray again and roll the dough between your hands to create a rope shape, about 7 inches long. Once long enough, create a knot with the dough and tuck the edges in. Place completed knot on the prepared baking sheet. Repeat with remaining portions of dough. You may need several sprays of cooking spray on your hands. This dough is sticky!
  • In a small bowl, combine the melted butter, Parmesan, garlic powder, oregano, parsley, and salt. Evenly spread the mixture over the prepared knots.
  • Bake the knots for about 20- 25minutes, or until the tops are golden brown. Remove from the oven and enjoy! Best served warm!


Macros for 1 roll are approximately 1F/13C/5P or about 80 calories.
To find the entry in MyFitnessPal, search for "How We Macro Garlic Parmesan Knots."