Low Carb Veg and Mozzarella Protein Sticks : 1.6g per serving.
Expecting guests? Wondering what to make for a celebratory dinner? Planning a special family meal? Thinking of preparing a nice appetiser for your loved one? This dish is a sure winner for all those occasions where making an impression is de rigueur.
With low carb canapés, cold meat skewers, cheese cubes, olives, low carb pork crisps and nuts – to name but a few options, low carb entrées don’t have to be boring. But add this veg and mozzarella sticks platter and you’ll have an amazing keto finger food feast.
If you prefer to get the frying out of the way before your invitees turn up, or if you’re not sure what time your guests/loved one will arrive, you can place your fried sticks on a baking tray lined with parchment paper and re-heat them just before serving. This way, they will regain their crunch and you won’t stress about timings.
Pepper. Asparagus. Zucchini. Mozzarella. The usual KETO suspects take centre stage.
Of course you don’t have to use these veggies if you prefer others. Mozzarella, however, is a must. Nothing beats it in terms of gooey stringy deliciousness. You don’t want the type sold in a packet full of milky liquid. You need to buy the hard block type that is generally described as ‘pizza’ mozzarella. Always check nutrition labels, by the way. The one I use has <0.5g carbs per 100g weight, but I’ve seen other brands that contain as much as 6g carbs!
The process is simple. No pre-cooking vegetables. Just cut them, along with the mozzarella, prepare your dipping/frying/draining work station and you’re off.
The freezing time is a bit annoying, I know. But it does help a lot with making the coating stick to the strips, and with the mozzarella not oozing out whilst frying.
You’ll probably be surprised that I use whey protein instead of other low carb flours or grated Parmesan cheese. It’s a matter of having tested them all and preferring the results I get from the whey powder. It gives a light, delicate, neutral element that doesn’t overpower other flavours, so it gets my vote.
Let’s make Low Carb Veg and Mozzarella Protein Sticks.
The recipe involves more faffing than difficulty. Trust me – it will be worth it. And once you get the hang of it all, you’ll want to do it again. It makes a perfect party food or snack for the buffet table. But serve it on a posh looking dish and it will be an hors d’oeuvre to remember.
- Yield: 4
- Serving size: ¼
- Calories: 198
- Fat: 11g
- Net Carbs: 1.7g
- Protein: 23g
- 50g zucchini
- 50g red pepper
- 150g mozzarella (dry pizza variety)
- 50g asparagus tips
- 60g whey protein isolate (for U.S. option, click HERE)
- 1 egg (whisked)
- frying oil (I used organic peanut oil, but any high smoking point oil of your choice will do)
- 20g sugar free mayonnaise (U.S. option HERE) I use this brand because it is the best tasting mayo and has virtually zero carbs!
- 25g sugar free ketchup
- 2g Dijon mustard
- fine Himalayan pink salt to taste
- lemon wedges
- sliced cherry tomatoes
- start with the dipping sauce: combine mayonnaise, ketchup, and mustard, cover with cling film and refrigerate.
- next, cut veggies into strips about 6cm long x 1cm width and mozzarella into 6cm x 2cm strips.
- place whey protein isolate on a flat plate or bowl and whisked egg in a separate bowl.
- dip veggie and mozzarella strips in egg and then whey protein isolate, making sure the whey is tightly adhered all around.
- lay strips on a tray lined with parchment paper and place in the freezer for an hour.
- heat up your oil in a frying pan until it's very hot.
- fry a few strips at a time, draining them onto kitchen paper towel.
- sprinkle with salt while still hot.
- lay on a serving plate alongside your dipping sauce and decorate with lemon wedges and a few tomatoes.
Don't lower too many strips into the oil at once, otherwise the oil temperature will drop.
Unless you serve the strips immediately, place them on an oven tray lined with parchment paper and reheat them when required.
Metric kitchen scales are an inexpensive yet invaluable gadget to enable accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use (UK Link). For U.S. option click HERE.