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A plate of deep fried keto mozzarella sticks, with low carb marinara sauce.
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5 from 1 vote

Keto Mozzarella Sticks

Deep-fried mozzarella sticks are always great... but not low carb. These tasty keto mozzarella sticks are easy to make and super satisfying!
Prep Time15 minutes
Cook Time5 minutes
Freezing time2 hours
Total Time2 hours 20 minutes
Course: Appetizer, Snack
Cuisine: American
Diet: Diabetic, Gluten Free, Vegetarian
Servings: 6 Servings
Calories: 321kcal

Equipment

  • Baking sheet
  • Parchment paper
  • Deep Fryer

Ingredients

  • 16 Cheese strings 16 pieces, 340 grams
  • 2 Large eggs
  • ½ cup Unflavoured Whey Protein Isolate
  • cup Parmesan finely grated The canned kind, not fresh Parmesan!
  • ¼ cup Almond flour
  • 1 teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • ¼ - ½ teaspoon Salt
  • ¼ teaspoon Black pepper
  • Oil for frying - canola vegetable, or sunflower.

Instructions

  • Cut the cheese sticks in half, creating 2 shorter, stubby sticks. Line one large baking sheet with parchment paper.
  • In a small bowl, whisk the eggs until smooth. Set aside.
  • In a medium sized bowl, combine the remaining ingredients, except for the frying oil.
  • Roll the cheese sticks in the dry mix to coat, shaking off excess. At this stage, you can either do them one at a time, or dump a few in, roll around, and shake off individually.
  • As you shake off excess breading, place the coated cheese sticks on the prepared baking sheet.
  • Once all cheese sticks have been coated in the powder:
  • Dip a cheese stick in the egg, swirling to fully coat it. Remove it, allowing excess egg to fully drip off. I like to use a toothpick for this step.
  • Once the egg has dripped off, place the cheese stick in the powdered mix. Remove the toothpick, cover with coating, roll around and squeeze to coat. Shake off excess, transfer back to the baking sheet.
  • Repeat with all remaining cheese sticks.
  • If you’d like to use up the remaining coating, you can double dip some of your cheese sticks - first egg, drain well, then breading again - though this is definitely optional.
  • Once all cheese sticks are coated, transfer the pan to the freezer for at least 2 hours.
  • Once you’re ready to cook them:
  • Pour oil into your deep fryer or a heavy bottomed pan - you’ll want at least 2" of oil.
  • Heat oil to 365 F.
  • Once oil has come to temperature, gently and carefully transfer a few frozen cheese sticks to the pot. Don’t overwhelm the pot, there should be plenty of space between each.
  • Also, be sure to gently knock off any excess coating that hasn’t adhered to the cheese stick. This will keep your oil as clean as possible!
  • Allow to deep fry for 2 minutes, or until nicely golden brown.
  • Transfer fried mozzarella sticks to a plate lined with paper towels, to absorb the excess oil.
  • Serve hot, with keto marinara sauce.

Notes

Nutritional information - particularly for the carbs - reads a bit higher than it should, as it is for the entire amount of ingredients used, even though you will have a fair amount of breading mixture left over.
As well, the fat content reads lower than it should, as the software is unable to estimate the amount of oil absorbed in the cooking process. (Which will also vary wildy based on several variables!)
For Oven Baked:
Preheat oven to 400 F.
Spray the frozen mozzarella sticks with cooking spray.
Bake for about 10 minutes, flipping each after 5 minutes.
For the Air Fryer:
Spray frozen mozzarella sticks with cooking spray. Place in the air fryer basket, leaving room between each. Cook at 400F for 10-12 minutes, flipping each after 5 minutes.

Nutrition

Calories: 321kcal | Carbohydrates: 5g | Protein: 28g | Fat: 22g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 114mg | Sodium: 1001mg | Potassium: 61mg | Fiber: 1g | Sugar: 1g | Vitamin A: 163IU | Vitamin C: 1mg | Calcium: 172mg | Iron: 1mg