Are mozzarella sticks keto friendly? – Calories, Nutrition and Keto Recipes
Are Mozzarella Sticks Keto-Friendly?
Mozzarella sticks are moderately keto-friendly. The cheese itself is low in carbs and high in fat, which is great for a ketogenic diet. However, the breading on traditionally made mozzarella sticks contains breadcrumbs or flour which are high in carbohydrates. Therefore, when considering mozzarella sticks for a ketogenic diet, it’s best to opt for a version made with a keto-friendly breading like almond flour or parmesan cheese.
Nutritional Facts About Mozzarella Sticks
The nutritional profile of mozzarella sticks largely depends on the type of breading used. While the cheese is healthy, containing good amounts of protein and calcium, the traditionally used breading can add unnecessary carbs and calories. Additionally, due to the deep-frying method commonly used in mozzarella stick preparation, they can also be quite high in saturated fats.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 300 | 85 |
| Carbs | 18g | 5g |
| Protein | 12g | 3g |
| Fat | 20g | 6g |
| Impact on Ketosis | Medium | Medium |
What is the Average Weight?
The average weight of a mozzarella stick is approximately 28 grams (or 1 ounce). Keep in mind that this weight can vary depending on the size of the stick and the thickness of the breading.
Additional Information About Mozzarella Sticks
Apart from the macronutrients, mozzarella sticks are also rich in several vitamins and minerals including Calcium and Vitamin A. They’re also a source of Vitamin D and contain small amounts of Vitamin B12.
Other Foods To Match With
Mozzarella sticks pair well with a variety of foods but for those on a keto diet, pairing them with low-carb, high-fiber foods is a good idea. These might include leafy green salads or vegetables stir-fried in healthy oils. Serve them with a low sugar marinara or keto-friendly ranch dip for added flavor.
8 Famous Keto-Friendly Dishes To Try
1. Keto Mozzarella Sticks
Keto Mozzarella Sticks are a perfect keto-friendly option. They’re made using traditional mozzarella sticks but are rolled in almond flour and parmesan cheese instead of breadcrumbs, keeping the carb count low. They’re full of stringy cheese and perfect for snacking.
2. Keto Pizza with Mozzarella Stick crust
This interesting twist on keto pizza uses mozzarella sticks as the crust. The cheese is polymorphic, meaning it helps create a crunchy and satisfying base when baked. Top it with keto-friendly ingredients like pepperoni, bell peppers, and mushrooms for a delicious dinner.
3. Baked Chicken Keto Mozzarella Sticks
Instead of breaded and fried mozzarella sticks, bake them within seasoned chicken breasts. This achieves a low-carb, protein-rich meal that’s both tasty and filling. The melted mozzarella combined with the succulent chicken is a meal pleasing to most palates.
4. Keto Mozzarella Stick Salad
This recipe takes a green leafy salad, adds cherry tomatoes, olives, cucumbers, and tops it with baked keto mozzarella sticks. The result is a refreshing, light meal, packed with numerous vitamins while keeping carbs to a minimum.
5. Keto Mozzarella Stuffed Meatballs
Combine ground meat with seasonings and wrap it around a mozzarella stick. The result? Delicious keto-friendly mozzarella-stuffed meatballs. These are perfect with a side of zucchini noodles or cauliflower rice.
6. Keto Mozzarella Stick Casserole
This recipe incorporates chopped keto mozzarella sticks into a casserole with meats and low-carb vegetables. It’s a comforting, homey dish that is both low-carb and high in nutrient-dense foods.
7. Keto Buffalo Mozzarella Stick Bites
In this interesting take, buffalo sauce is mixed into the breading of mozzarella sticks, giving them a spicy kick. The mozzarella cools the heat, creating a playful balance of flavors perfect for a keto-friendly snack or party appetizer.
8. Keto Mozzarella Stick Zucchini Boats
Finally, hollow out a zucchini and fill it with a mixture of chopped keto mozzarella sticks, ground meat, and marinara sauce. This stuffed zucchini boat is a delightful and nutritious option that restricts carbs and champions vegetables.
Frequently Asked Questions about Mozzarella Sticks and Keto
Are mozzarella sticks keto-friendly?
Yes and no. The cheese itself is keto-friendly, as mozzarella cheese is high in fats and proteins, which are good for a keto diet, and relatively low in carbs. However, the traditional breaded exterior of mozzarella sticks is not keto-friendly, as it’s high in carbs. You would need to make modifications to the recipe, such as using almond flour or coconut flour instead of traditional breadcrumbs, to make it truly keto-friendly.
How many net carbs are there in a serving of mozzarella sticks?
A standard serving of mozzarella sticks (about 100 grams or 3.5 ounces) contains approximately 30 grams of carbs, most of which come from the breading. If you’re following a strict keto diet, this would exceed your daily carb limit, as the typical keto diet recommends keeping your carb intake to less than 20-30 grams per day. Therefore, traditional mozzarella sticks are not suitable for a keto diet.
Can I make keto-friendly mozzarella sticks?
Yes, you can make keto-friendly mozzarella sticks. Instead of using traditional breadcrumbs, you can use almond flour or coconut flour and/or crushed pork rinds. These alternatives are much lower in carbs than breadcrumbs. You might also want to use an egg wash to help the breading stick to the cheese. Just refrigerate the sticks before frying to help best maintain their shape.
How many calories are in keto-friendly mozzarella sticks?
The amount of calories in keto friendly mozzarella sticks depends on the ingredients you use. Generally, a serving of keto mozzarella sticks made with almond flour, mozzarella cheese, eggs, and spices could have around 200-400 calories. But remember, when following a ketogenic diet, it’s more essential to monitor your carb intake rather than your calorie intake.
What are the nutritional benefits of keto-friendly mozzarella sticks?
Keto-friendly mozzarella sticks provide you with a good source of protein and high-quality fats, both important for a keto diet. Ingredients like almond flour also contain fiber, which aids in digestion, and cheese is a great source of calcium and vitamin B12. However, it’s crucial to remember that while keto mozzarella sticks are healthier than traditional ones, they should be consumed in moderation as part of a balanced diet.
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