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Gluten Free Garlic Knots

gluten free garlic knots with [arsely on wooden cutting board

This post was sponsored by Sprouts Farmers Market. All thoughts and ideas are my own.

These gluten free garlic knots are super easy to make and sure to have everyone reaching for more!

If you’re looking for the perfect gluten free appetizer for your football viewing, look no further! Gluten free garlic knots are tasty, delicious and quick to whip up!

hand holding gluten free garlic knot

Are garlic knots healthy?

It’s difficult to call one single food item healthy or not… but if eaten alongside other sources of fat, fiber, and protein, gluten free garlic knots can certainly be part of a healthy appetizer spread! 

Are garlic knots vegan?

Most of the time, garlic knots are not vegan because they use butter and eggs. The gluten free garlic knot recipe below doesn’t use butter but we do use eggs, so they are not vegan.

pile of gluten free garlic knots

How to make garlic knots that are blood sugar friendly

This garlic knot recipe is more blood sugar friendly because we are not only using gluten free flours, but they are also grain free. The Simple Mills Artisan Bread Mix that I picked up at Sprouts Farmers Market uses nut and seed based flours that have a lower carbohydrate and higher fat content that traditional wheat or rice flours.

sprouts brand olive oil with simple mills artisan bread mix gluten free garlic knots

Using these flours also means for a much shorter and easier process because we don’t have to use yeast.

How to make garlic knots without yeast 

When baking with nut based flours they tend to hold their shape quite well when baking so they are a perfect non-yeast bread option. The vinegar in this recipe gives a little bit of lift though and allows for the perfect gluten free garlic knot texture. 

gluten free garlic knot close up

How to make homemade garlic knots

So, let’s make some gluten free garlic knots! I got all of these ingredients, along with a few other game day favorites at my Sprouts Farmers Market. They always have everything I need from baking mixes to pantry staples at affordable prices. 

The instructions are fully written out in the recipe card below, but I have a few tips I want to share that will make these garlic knots even easier to make!

  • Don’t skip the part about letting the dough sit for a few minutes. This helps the dough thicken up and makes it easier to handle.
  • Make sure to coat you hands really well with oil. I spray my hands and then rub it in like soap when I’m washing my hands. This ensures the dough won’t stick to your hands and you’ll be able to easily shape it into any shape you’d like.
  • When rolling the dough out into strips (see photo), you can make them longer, but I wouldn’t go any shorter than 6 inches. You might have trouble tying them in knots if they’re too short.
  • You can skip the flavored olive oil with garlic and parsley if you want to, but I think it adds SO much flavor!!
gluten free garlic knots dough
gluten free garlic knots dough folded
garlic and parsley in pan on stovetop gluten free garlic knots

Other gluten free super bowl appetizers 

If you need more gluten free appetizer ideas, make sure to check out these recipes too!

gluten free garlic knots with [arsely on wooden cutting board
These gluten free garlic knots are super easy to make and sure to have everyone reaching for more!
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Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Course: Appetizer, Side Dish
Cuisine: American
Diet: Diabetic, Gluten Free
Keyword: garlic knots, gluten free
Servings: 14
Carbohydrates: 11g



  • Preheat your oven to 350 degrees. (325 degrees if you are using a convection oven.)
  • Pour the entire box of Simple Mills Artisan Bread Mix into a large bowl. Stir in the garlic powder.
  • In a separate bowl, combine the eggs, 2 Tbsp olive oil, apple cider vinegar, and water. Whisk to combine, then pour the mixture into the bowl with the bread mix.
  • Using a rubber spatula, stir until a dough forms. Then let the dough sit for 4-5 minutes.
  • Line a large baking sheet with parchment paper. Using an ice cream scoop, divide the dough into 7 portions and place them on the parchment paper. (I recommend spraying the ice cream scoop with oil first before scooping, so the dough doesn’t stick.).
  • Spray your hands with oil and rub them together really well (this is so the dough doesn’t stick to your hands.). Divide your 7 portions of dough each in half.
  • You will have 14 pieces of dough now. Gently roll each piece of dough into a 6-7 inch long strip as shown in the photos above. Then tie each strip into a knot as shown.
  • Spray your knots with oil and bake for 15 minutes.
  • While your garlic knots are cooking, combine the remaining 1/4 cup olive oil and the minced garlic in a small pan on the stove top and heat until bubbling. Add the fresh parsley, stirring to combine for 30-45 seconds. Remove the pan from the heat.
  • Once the knots are done baking, remove them from the oven. Let them cool for 5-6 minutes until you can comfortably handle them without burning your fingers.
  • Transfer the garlic knots to a large bowl and pour the olive oil/garlic/parsely mixture on top. Toss the knots to coat them well.
  • Serve and enjoy!


The nutrition facts presented here are estimates only. The brands you use and product types chosen can change the nutritional information presented. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.


Serving: 1g | Calories: 165kcal | Carbohydrates: 11g | Protein: 4g | Fat: 12.5g | Saturated Fat: 1.5g | Sodium: 182mg | Fiber: 2g | Sugar: 1g
Tried this recipe?Mention @milknhoneynutrition or tag #milknhoneynutrition!

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