Save My roommate texted me a photo of these pizza roll garlic knots from a food blog at 11 PM on a Friday, and I knew immediately I had to make them that weekend. What struck me wasn't just the combination—though melty cheese and pepperoni tucked into soft knots sounded incredible—but the fact that they used Greek yogurt and protein powder in the dough. I'd been experimenting with high-protein snacks for a while, and this felt like the universe handing me permission to make something indulgent that actually had nutritional backbone. By Sunday afternoon, my kitchen smelled like garlic and toasted cheese, and I hadn't stopped eating them yet.
I brought these to a playoff party last January, and I watched three different people come back to the kitchen asking where they came from because they assumed I'd picked them up from somewhere. The moment one of my friends bit into the first one and got that surprise of warm, stretchy mozzarella and salty pepperoni, I knew I'd accidentally created something people would request forever. That's when cooking stops being about following instructions and starts being about that small victory.
Ingredients
- Greek yogurt (1 cup, plain, nonfat or low-fat): This is your secret base that keeps the dough tender and adds serious protein without requiring much mixing.
- Self-rising flour (1 cup): Already has leavening built in, which means less fussing and more reliable rise—if you don't have it on hand, see the note section for the easy swap.
- Unflavored whey protein powder (1 scoop, about 30 g): Adds structure and protein without changing the flavor, so the dough stays sturdy while you're knotting it.
- Garlic powder (1/2 tsp) and salt (1/2 tsp): Season the dough itself so every bite has flavor, not just the exterior.
- Pepperoni (24 slices): Roughly 2 slices per knot—any less and you'll regret it, any more and they start sliding out during knotting.
- Shredded mozzarella (1 cup) and parmesan (1/2 cup): Mozzarella melts and stretches, parmesan adds sharpness and helps the filling stay bound together.
- Unsalted butter (4 tbsp, melted), garlic (2 cloves minced), fresh parsley (2 tbsp chopped), and salt (1/4 tsp): This garlic butter is brushed on twice—once before baking and once right after—so the knots stay glossy and fragrant.
Instructions
- Get your oven and workspace ready:
- Preheat to 400°F and line a baking sheet with parchment paper so the knots don't stick and you can actually slide them off without panic.
- Build the dough:
- Mix Greek yogurt, self-rising flour, protein powder, garlic powder, and salt in a large bowl until it comes together into a soft dough. Knead it briefly—maybe 30 seconds—until it's smooth and no longer shaggy; overworking it makes the knots tough.
- Divide and shape into ropes:
- Split the dough into 12 equal pieces and roll each one into a 6-inch rope about as thick as your index finger. They don't need to be perfect; slight irregularities actually help the knots look homemade and charming.
- Fill each rope:
- Flatten a rope slightly, lay 2 slices of pepperoni down the center, then add a generous pinch of both mozzarella and parmesan so you get cheese in every bite. The filling should be substantial but not so much that it spills out when you handle it.
- Tie the knot:
- Pinch the dough to seal the filling closed, then gently twist the rope and tie it into a simple overhand knot like you're tying a shoelace, tucking the ends underneath so it holds together. Don't stress about perfection here; they'll puff up and look intentional.
- Arrange and brush:
- Place all 12 knots on your prepared baking sheet, then combine melted butter, minced garlic, parsley, and salt in a small bowl and brush half of it over the knots. Save the rest for after baking—that second coat is what makes them shine.
- Bake until golden:
- Bake for 18 to 20 minutes until they're golden brown and the cheese is visibly bubbling at the seams. The dough will puff slightly and smell absolutely incredible when it's done.
- Finish strong:
- Remove from the oven and immediately brush with the remaining garlic butter while the knots are still hot so it soaks in completely. Serve warm, ideally while the cheese is still in that perfect melted state.
Save There was a moment while making these when I realized I'd tied a knot too tight and the filling started leaking out during baking. Instead of stressing, I just let it happen, and honestly, those slightly split knots had these little cheese pockets that were somehow better than the perfectly sealed ones. That's when I understood that home cooking doesn't require perfection—it just requires butter, heat, and willingness to work with what happens.
The Dough Secret That Changes Everything
Using Greek yogurt as your base means you're building tenderness into the foundation instead of fighting for it later. I've made this dough enough times now that I can feel when it's right—it should be soft and slightly sticky, almost like a biscuit dough but more forgiving. If you knead it too much, you'll develop gluten and end up with chewy knots instead of tender ones, so treat it gently and trust that less is more here.
Filling Strategy That Actually Works
The ratio of pepperoni to cheese matters more than you'd think, because too much cheese and everything slides around, too little and you bite through dough with barely a flavor payoff. I learned this the hard way by over-filling my first batch, watching cheese ooze out onto the baking sheet like a sad pizza experiment. Now I'm precise about it—two slices of pepperoni per knot, a generous pinch of mozzarella, a smaller pinch of parmesan—and the result is a knot that stays intact and tastes perfectly balanced.
Make-Ahead Magic and Serving Ideas
These freeze beautifully unbaked, so you can assemble them on a Tuesday and bake them fresh on Friday, which makes them the ultimate party food because you're never scrambling at the last minute. I've learned that serving them with warm marinara sauce for dipping isn't optional—it transforms them from appetizer into an experience, and people will ask for the recipe immediately after tasting them. For extra flair, a light sprinkle of red pepper flakes or fresh parmesan right out of the oven adds sophistication without any extra work.
- Freeze unbaked knots on a tray before transferring to a freezer bag, then bake straight from frozen for 22 to 24 minutes.
- Marinara for dipping is non-negotiable if you want to impress people, so warm it gently while the knots bake.
- Sprinkle red pepper flakes or extra parmesan while the garlic butter is still wet so it sticks perfectly.
Save These knots have become my go-to when I want to feel like I'm doing something impressive without actually spending hours in the kitchen. They're the kind of food that reminds you why cooking for people you like actually matters.
Recipe FAQ
- → Can I make the dough ahead of time?
Yes, you can prepare the dough up to 24 hours in advance. Store it in an airtight container in the refrigerator, then bring to room temperature before rolling and filling. The knots are best served fresh and warm, but you can reheat leftovers in a 350°F oven for 5-7 minutes.
- → What can I use instead of self-rising flour?
Mix 1 cup all-purpose flour with 1 1/2 teaspoons baking powder and 1/4 teaspoon salt. This combination creates the same leavening effect as self-rising flour, ensuring your knots rise properly and maintain their soft texture.
- → How do I make vegetarian versions?
Substitute turkey pepperoni or omit it entirely for a vegetarian option. You can also fill the knots with sautéed mushrooms, spinach, sun-dried tomatoes, or bell peppers. The cheese filling works beautifully with vegetables too.
- → Can I freeze these garlic knots?
Absolutely! Freeze unbaked knots on a baking sheet until firm, then transfer to a freezer bag for up to 3 months. Bake from frozen, adding 3-5 extra minutes. You can also freeze baked knots and reheat in the oven at 350°F for 10 minutes.
- → What dipping sauce works best?
Warm marinara sauce is the classic choice, complementing the garlic and cheese flavors perfectly. You could also try ranch dressing, pizza sauce, or even a spicy arrabbiata sauce for those who enjoy extra heat.
- → Why use Greek yogurt in the dough?
Greek yogurt creates an exceptionally soft, tender texture while adding protein. It also helps the dough stay moist and provides a subtle tang that balances the richness of the cheese and garlic butter filling.