Healthier buttery garlic knots made with Greek yogurt and cauliflower! This grain-free garlic knot recipe is one of my favorite veggie packed dinner sides…
Veggie Packed Garlic Knots!
These grain-free garlic knots are secretly full of cauliflower! This veggie is the QUEEN of disguising itself in anything and everything recently. Pizza crusts, pasta, alfredo sauce, garlic knots, you name it. Cauliflower is great at taking on whatever flavors its paired with.
Cauliflower flour is very widely available now in Walmart, Amazon, and most of my local grocery stores actually! It’s super finely ground in texture so it’s great for baking. Cauliflower flour also has a savory flavor that lends itself well to a garlic knot recipe.
A Healthier Dinner Side Dish!
Since I started following a grain-free, anti-inflammatory diet, I love experimenting with unconventional ingredients to make versions of my old favorite foods. By steering clear of gluten, traditional wheat flour, and refined sugar, I’ve been able to manage my severe ulcerative colitis symptoms pretty well over the past two years!
PLUS using ingredients high healthy fats are also delicious and super nourishing. Nut flours and aged cheeses (where all of the lactose has been fermented out) are two of my favorite ingredients to use for savory recipes! The combination of healthy fats and fiber from the cauliflower are the perfect healthy duo to be filling and still packed with flavor.
Greek yogurt is also a great high-quality source of protein! It also adds a lot of moisture to high-fiber ingredients so they don’t dry out as they bake. Greek yogurt also has a great tangy flavor that perfectly complements the aromatic garlic and fresh herbs.
This healthier dinner side dish is also mostly Specific Carbohydrate Diet (SCD) friendly! This diet focuses on removing inflammatory carbohydrates and focusing on minimally processed, natural foods to heal the gut. If you follow the SCD strictly to manage IBD symptoms, simply replace the tapioca flour with coconut flour!
What You’ll Need:
How to Make Cauliflower Garlic Knots:
Step 1: Mix all of the dry ingredients in a mixing bowl. Add the Greek yogurt and mix well until a thick dough forms.
Step 2: Divide the dough into 6 even sections. Roll each section out into cylinders about 5 inches long. Fold each section into a knot and place in a cast iron skillet.
Step 3: Combine the coconut oil (or butter) and spices/herbs for the garlic mixture. Brush evenly over the top of each garlic knot and sprinkle the aged white cheddar over the knots of dough.
Step 4: Bake and brush with the remaining garlic oil before serving!
More of my Favorite Bread Alternatives:
- Air Fried Cinnamon Sugar Bread
- Paleo Collagen Banana Bread
- Single-Serve Almond Butter Bread
- Grain-free Cheesy Strawberry Biscuits
- SCD Blueberry Asiago Flatbread
Grain-Free Cauliflower Garlic Knots
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 6 garlic knots 1x
- Diet: Gluten Free
Description
Buttery soft garlic knots secretly packed with cauliflower for a healthy dinner side dish! This easy garlic knot recipe is simple, easy, and full of nourishing ingredients. Grain-free, Gluten-free, Refined-sugar-free, SCD-Friendly.
Ingredients
Garlic Knots:
- 1/4 cup cauliflower flour
- 1/4 cup almond flour
- 2 tbsp. tapioca flour
- 2 tbsp. coconut flour
- 1 tsp. baking powder
- 1/2 tsp. sea salt
- 1/2 tsp. minced garlic
- 1/2 cup Plain Greek yogurt
Garlic Oil:
- 1/4 cup coconut oil, melted
- 1/2 tsp. garlic powder
- 1/2 tsp. dried parsley
- 1/2 tsp. dried oregano
- coarse sea salt, to finish
- (Optional) 2 tbsp. crumbled extra sharp white cheddar cheese
Instructions
- Preheat the oven to 400F. Prepare a 8″ cast iron skillet by lightly greasing it with coconut oil.
- Combine all of the garlic knot ingredients in a large bowl and mix well until a thick dough forms.
- Separate the dough into 6 even sections. Roll each section of dough out to form 5 inch long ropes on a sheet of parchment paper. Carefully tie each strand of dough into a knot shape by folding it over itself and tucking in the edges.
- Transfer the knots of dough to the cast iron skillet.
- Make the garlic oil mixture by whisking the “Garlic Oil” ingredients together in a small dish. Brush half of the mixture over each garlic knot in the skillet. Sprinkle the extra sharp white cheddar cheese evenly over the skillet.
- Bake for 12- 15 minutes.
- Immediately brush the remaining garlic oil over each garlic knot and finish with sea salt before serving.
- Category: entree
- Method: bake
Nutrition
- Serving Size: 1 garlic knot
- Calories: 150
- Sugar: 0
- Fat: 11
- Carbohydrates: 7
- Fiber: 4
- Protein: 4
Keywords: garlic knots, greek yogurt, grain-free, gluten-free, cauliflower, healthy dinner, probiotics, gut health, high protein, cauliflower recipes, healthy baking
