You’re probably thinking, “aren’t cheese sticks low in carbs”?
It’s true, cheese is lower in carbs because the bacteria use lactose as a food source during the fermentation process. But…classic cheese sticks do have added carbohydrates that those who are following a lower carb diet will want to avoid. These Keto Mozzarella Sticks have you covered.
Whether it’s to manage diabetes or take advantage of the ease of appetite control with a lower carb style of eating, easy modifications can usually be made to your favourite recipes to accommodate your goals.
Flour and breadcrumbs
Just like the Keto Meatballs, mozzarella cheese sticks have sources of carbohydrates that are sometimes overlooked and underappreciated with it comes to blood sugar impact. Cheese sticks are typically coated in flour, dipped in an egg and milk wash and then rolled in breadcrumbs prior to baking or deep frying.
One cup of breadcrumbs has about 80 g of carbohydrate, so a 12 cheese stick recipe will have 6.7 g of carb per serving depending on how much of the breadcrumbs stick, not including the flour.
The key to lowering the carb content is to skip the flour dusting and use an alternative to breadcrumbs. The substitute of choice used by pretty much everyone is almond flour, Parmesan cheese +/- coconut flour. Essentially everyone uses some version of the same recipe :). Alternatively, you can add a small amount of ground flax seed to the mix as well.
People often ask me if panko breadcrumbs are lower in carbs and many think they’re gluten free. Neither is true. Panko breadcrumbs are a Japanese-style breadcrumb traditionally used as a coating for deep-fried foods such as tonkatsu and tempura.
The biggest difference between panko and standard breadcrumbs is that panko is made from bread without crusts. In short, panko is NOT low carb or gluten free.
Keto Mozzarella Sticks
- 12 pieces mozzarella cheese strings
- 2 eggs beaten
- 1/2 cup almond flour
- 2 Tbsp coconut flour
- 1/2 cup Parmesan cheese finely grated
- 2 tsp Italian seasoning
- 1 tsp salt
- 1 tsp garlic powder
- 1/2 tsp red pepper flakes optional, if you want a little heat
Preheat oven to 400 F or about 200 C. Line a baking cheese with parchment paper (better than foil as cheese can stick to it).
Beat 2 eggs in a small bowl and set aside
Place the almond flour, coconut flour, Parmesan cheese, Italian seasoning, salt, garlic powder and red pepper flakes if using, in a zipper lock sandwich bag. Shake bag until blended.
Dip each mozzarella cheese string/stick into the beaten egg and then put into the sandwich bag. Coat the cheese string by shaking the bag and place on a plate. Freeze for 30 to 60 minutes.
If baking, place the mozzarella sticks on the baking sheet and bake for about 20 minutes until golden brown.
If frying, heat a small amount of oil (olive preferably) in a small frying pan to about 1/4 an inch deep. Heat oil over a medium heat and pan-fry until golden brown. There's no need to try and 'deep fry' them. Brown on all sides
Enjoy as is or use a low sugar marinara sauce