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Easy, Healthy Garlic Knots (Gluten Free, Dairy Free)

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My first New York City memory involves garlic knots. It was a freezing day in November, and my mom and I were visiting my grandmother, who wore gold turbans on Tuesday afternoons and lived near Central Park. My hands were numb and my toes were numb and my grandma suggested popping into a pizza place she knew nearby, if only to escape the cold momentarily. I still remember watching her order on the soda-stained counter, her fur coat gleaming in the fluorescent light. I remember the greasy garlic knots, and the satisfaction of dipping them into the sweet, salty tomato sauce, and the way that the combination warmed my fingers and my insides. It was the first time I thought, “this city is magic,” and if you’d told me then that twenty years later, I’d be living here, I would’ve laughed out loud.

Those garlic knots were not, of course, very healthy. This version is a different thing altogether, but it hits the same vein of nostalgia. They’re still a little greasy in the best way, but the grease is from heart-healthy extra virgin olive oil. They’re still bursting with garlic with flecks of parsley that feel like they exist more for show. They’re still slightly crispy on the outside with a warm, pillowy inside. They’re perfect.

They’re also fully flour-free, relying instead on a mix of oat, almond, and arrowroot flour for their perfect texture. The oat and almond add protein, minerals, and a ton of fiber, which helps keep your blood sugar stable even though you’re consuming a so-called “baked good.”

Tell me about arrowroot flour.

Arrowroot is a starch, made from a root vegetable that’s often found in South America. It’s often compared to corn starch, but corn starch is made from grain roots, while arrowroot is made from tubers, and it has entirely different health properties. Studies show its gut healing powers, and it’s a great immune-booster while being super easy to digest. Together with the apple cider vinegar in this recipe, it helps aerate and lighten the oat flour and almond flour, allowing for a fluffy finished product, despite its gluten free nature.

Easy Healthy Garlic Knots Gluten Free Dairy Free

Want to make it more immune boosting?

Rest your garlic. I’ve said it once and I’ll say it a thousand times—always rest your garlic for 20 minutes before cooking it. Garlic contains a compound called allicin, that, when activated by chopping and left to rest for 20 minutes, becomes powerfully anti-bacterial, anti-viral, and anti-fungal. The garlic in this recipe is barely cooked, allowing those properties to stay mostly intact, so don’t miss out on the benefits! Rest your garlic. It means you can say your garlic knots are an immune-boosting food, and who doesn’t want that?

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Easy Healthy Garlic Knots Gluten Free Dairy Free

Easy Healthy Garlic Knots (Gluten Free, Dairy Free)

  • Author: Liz Moody


  • 3/4 cup oat flour
  • 3/4 cup almond flour
  • 1/2 cup arrowroot powder 
  • 1/2 teaspoon fine grain sea salt
  • 2 teaspoons garlic powder
  • 1 1/2 teaspoons baking powder
  • 3/4 teaspoon baking soda
  • 1/4 cup chopped parsley
  • 78 garlic cloves, chopped and left to sit for 20 minutes (see post text for an explanation of why)
  • 2 pasture-raised eggs, beaten
  • 2 tablespoons extra virgin olive oil, plus more for brushing
  • 1 tablespoons apple cider vinegar
  • Flaky sea salt (optional)
  • Organic marinara sauce, to serve (optional)


  1. Preheat oven to 400 degrees and line a baking sheet with parchment paper. In a large bowl, stir together the oat flour, almond flour, arrowroot powder, salt, garlic powder, baking powder, and baking soda until homogenous.
  2. Stir in half the parsley and half the garlic, setting the rest aside.
  3. Stir in the eggs, olive oil, and apple cider vinegar and mix until smooth. The mixture should form a large, sticky dough ball that you can roll into small snakes (about 4″ long, 3/4″ wide) with your hands; if it’s too wet, add more arrowroot 1 tablespoon at a time until desired texture is achieved.
  4. Roll the mixture into the snakes and coil into a spiral, about 2″ in diameter. Place each one on the baking sheet.
  5. Bake for 10 minutes until bottoms are a light golden brown, then brush the tops with a generous amount of olive oil and sprinkle with remaining garlic and parsley, and flaky sea salt, if using.
  6. Return to oven for 5 more minutes. Serve with organic marinara sauce, for dipping. Store in an air-tight container in the fridge. Makes 12 – 14 garlic knots. 

100 Ways To Change Your Life

The Science of Leveling Up Health, Happiness, Relationships & Success

100 Ways To Change Your Life takes the learnings gathered over thousands of hours of expert interviews and distills them into 100 distinct habits, shifts, and tools to revolutionize every part of your life.

With fun, easy steps and a deep grounding in the latest science, you’ll be armed with everything you need to achieve your dream life, from your gut health to your finances to your friendships and beyond.

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  1. JRR says:

    If someone has a nut allergy, what would you recommend to use in place if the almond flour.

    1. Liz Moody says:

      Hey Jill,

      I’ve only tried this specific recipe with almond flour, so I can’t make any other recommendations as to what would 100% work here.

      xo, Liz

  2. Veronica says:

    Great recipe! Do you think I could use it for cinnamon rolls? (Minus garlic and parsley, with added coconut sugar and less salt. 🙂 )

  3. Beca says:

    These are amazing!!

    1. Preksha says:

      Thanks for the recipe. Alternative for eggs?

      1. Liz Moody says:

        Hi Preksha — Unsweetened applesauce is a popular egg substitute.
        Xo Liz

  4. Daniela Das Dores says:

    Hi Liz,
    Big fan of you, I have made many of your recipes! All of the so delicious!
    Which flour can I use to replace almond flour? I have intolerance to almonds and some of your recipes are with this flour. For the garlic knots can I use other flour? Thanks

    1. Liz Moody says:

      Hi Daniela! Thank you so much. All-purpose flour would also work well.
      Xo Liz

  5. Heather says:

    Loving your book so far. Easy and so yummy!!!