Keto Mozzarella Sticks
Published January 15, 2021 • Updated March 9, 2026
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Crispy low carb mozzarella sticks with a pork panko coating that holds in every bit of gooey cheese. Only 0.2g net carbs per stick, fried or baked with just 4 ingredients.
Sometimes you just need a snack that keeps you on track without tasting like you’re trying. Similar to my keto corn dogs, these keto mozzarella sticks feel like cheating but they’re not. Each stick is only 0.2 grams of net carbs, which is practically zero. I make a batch of these almost every week because my kids request them, and I like knowing exactly what’s in them.
The whole recipe uses 4 ingredients: string cheese, almond flour, eggs, and pork panko. That’s it. I’ve tested this coating system against parmesan-based crusts, coconut flour blends, and homemade breadcrumb versions, and the pork panko route wins every time for crunch and flavor. The almond flour gives the egg wash something to grip, and the pork panko delivers a crispy shell with zero additional carbs.
If you’re building a spread for game day or a party, these go well alongside keto air fryer chicken wings and keto pizza dip. For a weeknight snack, I just pull a batch from the freezer and fry them in under a minute. My kids dip theirs in ranch, I go marinara. Either way, they’re gone in about three minutes.
The key to getting these right is the double coat and the freeze. I do the egg wash and pork panko twice on each stick, then freeze for at least 2 hours before cooking. That way the cheese melts slowly while the coating crisps up, instead of everything blowing out into the oil. I’ve made hundreds of these at this point, and the double coat plus a solid freeze has never failed me.
What makes this recipe different?
- No parmesan, coconut flour, or homemade breadcrumbs – I’ve tested all three alternatives and they each have problems. Grated parmesan changes the cheese flavor from mild and creamy to salty and nutty. Coconut flour carries a coconut odor that comes through in the finished stick. And making your own keto breadcrumbs adds time you don’t need to spend.
- Pork panko coating with zero carbs – I use ground pork rinds (pork panko) as the outer coating, and it delivers a crunch that holds up through frying, baking, or air frying. One brand note from my experience and my readers: avoid Pork King Good ground pork rinds. Multiple people (including reader Chalet) found them way too salty. I recommend Bacon’s Heir Pork Panko instead.
- Lowest carb count I’ve seen – Because we’re not adding parmesan or flour-heavy coatings, each stick comes in at only 0.2g net carbs and 0.4g total carbs. A serving of two is still under half a gram.
- Tastes like the real thing – Since there’s nothing competing with the cheese flavor (no coconut undertones, no nutty parmesan), you get a crunchy, gooey stick that tastes like it came from a restaurant fryer.
KetoFocus fans agree it’s the best
“The kiddos loved the mozzarella sticks and so did I! They taste better than the store bought, frozen mozzarella sticks.”
➤ from YouTube subscriber @SallyG
Explore 684+ keto recipe videos with step-by-step instructions, tips, and tricks to make keto easy.
Ingredients
8 mozzarella cheese sticks (string cheese) -
1/4 cup almond flour
-
2 eggs
-
1 1/2 cups pork panko
Step by Step Instructions
Step by Step Instructions
Cut the string cheese
Cut each mozzarella string cheese stick in half. Set aside.
- 8 cheese sticks
Prepare the coating
Using three shallow bowls, add almond flour to one bowl. Whisk 2 eggs in the second bowl. Add ground pork rinds to the third bowl.
- 1/4 cup almond flour (finely milled)
- 2 eggs
- 1 1/2 cups pork panko
Cover with almond flour mixture
Working with one halved cheese stick at a time, first dust with almond flour.
Now the pork rind bread crumbs
Next dredge in ground pork rinds. Repeat with remaining cheese sticks. Do a second dip in the egg wash and dredge in ground pork rinds for each cheese stick.
Add to baking sheet and freeze
Place each cheese stick on a baking tray and freeze for 2 hours or until hardened. This will prevent the cheese from melting before the outer coating is cooked.
Fried mozzarella stick instructions
Instructions for frying (preferred): Add avocado oil to a small skillet. Heat over medium heat. Once oil is heated, drop in a few mozzarella sticks and fry for about 30-45 seconds. Remove and place on a paper towel lined plate to soak up excess oil.
- Avocado oil
Baked mozzarella stick instructions
Instructions for baking: Preheat the oven to 400 degrees. Bake for 6 minutes or until golden brown and cheese starts to melt out.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
How do you store and reheat leftover keto mozzarella sticks?
I store cooked leftovers in an airtight container in the fridge for up to 3 days. For reheating, I use my air fryer at 375 degrees for 5-7 minutes. It brings the crunch back almost completely. I don't recommend the microwave because it turns the coating soggy and the cheese gets rubbery. If you have uncooked, frozen sticks, those keep in a freezer bag for up to 3 months. I just fry them straight from frozen when I need them.
How do you know when the oil is hot enough to fry?
I skip the thermometer. My test: I drop a small pinch of pork panko into the oil. If it sizzles immediately, the oil is ready. If it just sits there, I give it another minute. I've been using this method for years. If you prefer a number, you're aiming for 350-375 degrees, but the sizzle test has never let me down.
How long do you need to freeze them before frying?
I freeze mine for at least 2 hours before cooking. Overnight is safest if you have the time. The reason is simple: if the cheese isn't frozen solid, it melts and bursts through the coating before the outside has time to crisp. I've seen readers skip the freeze step in the air fryer with mixed results, but every time I've tried it, the cheese leaked out. My advice is to just freeze them.
Why did my cheese leak out during frying?
I hear this one a lot, and it's usually one of two things. First, the freeze time wasn't long enough. If the cheese isn't frozen solid all the way through, it melts too fast and blows out the coating. Give them at least 2 hours. Second, the coating wasn't thick enough. I always do a double coat (egg wash, pork panko, then egg wash and pork panko again), and I make sure the almond flour goes on first so everything has something to grip. If you skip the almond flour layer, the egg slides off and the pork panko has nothing to hold onto.
Can you make these without pork rinds (vegetarian)?
I haven't done a full vegetarian batch myself, but I've had readers use all almond flour with a double or triple coat and report good results. The texture is more of a firm shell than the shatter you get from pork panko, but it holds together and the cheese stays inside. You'd dust with almond flour, egg wash, coat with almond flour, egg wash again, then one more almond flour coat. Make sure you still freeze them before cooking.
Can I season the pork panko coating?
I haven't personally tested this yet, but my reader Kim added garlic powder and dried oregano to the pork panko before coating, and she said the seasoning blooms in the oil and gives the outside an Italian-herb crust. I want to try it. If you go that route, I'd start with about half a teaspoon of each per cup of pork panko and adjust from there.
Are these gluten-free?
Yes. I use almond flour and crushed pork rinds instead of traditional wheat-based breadcrumbs. There's no flour, no breadcrumbs, no gluten anywhere in this recipe. If you need a nut-free and gluten-free option, swap the almond flour for lupin flour or zero carb protein powder.
How many net carbs are in these?
Each stick has 0.2g net carbs and 0.4g total carbs. A serving of 2 sticks is still under half a gram of net carbs. I've compared this to traditional frozen mozzarella sticks, which run about 8g net carbs per stick. The difference comes from using pork panko (zero carbs) instead of wheat breadcrumbs and almond flour instead of all-purpose flour.
I grew up eating mozzarella sticks at every family birthday and quietly mourned them when I went keto. Made these last week and the pork panko gives them that shatter-and-pull I forgot was even possible. Two years of missing these, and now I don't have to.
Two years is a long time to miss something. Pork panko was the only coating I found that actually gets that crunch right.
Added garlic powder and dried oregano to the pork panko before coating, and the difference was immediate. The seasoning blooms in the oil and gives the outside this savory Italian-herb crust that makes everything taste more deliberate. Four stars rather than five because I've had to do a second coat of the pork rinds to keep the breading from pulling off, but once I figured that out the texture held perfectly.
That herb blend in the pork panko, haven't tried it and now I want to. Blooming in the oil makes sense. And yeah, double coat is kind of essential for these, I should probably make that clearer in the recipe.
Made these last weekend and they were so good, but a few of them split open in the oil and lost all the cheese (gutting, honestly). I did the double coat like the recipe says, so I'm thinking either my oil wasn't hot enough or I didn't freeze them long enough before dropping them in. Is there a visual cue for when the oil is ready, or a minimum freeze time you'd recommend to keep them from bursting?
Both are probably at play, but freezing matters more. I do at least 2 hours, overnight is safest. For the oil, drop a piece of pork panko in - if it sizzles right away you're good.
I've tried twice and both times the pork skins didn't stick to the cheese and the melted flat before I could get them anywhere near brown...help!
It sounds like maybe you aren't using the almond flour first. You may want to do a double coating too. Also, are you freezing them for at least 2 hours before frying or baking? That is why they melt before the coating is browned.
I tried making these using the Pork King Good ground pork rinds and they turned out soo salty. Glad there was a link here for an alternative brand as I wont be buying those again. My salmon cakes and mozzarella sticks came out waaay tooo salty without me adding salt.
Hi Chalet, that is a bummer on the Pork King Good pork rinds. While we have the salt & vinegar Pork King Good pork rinds, I don't have their ground version, but yes, please try the Pork Panko by Bacon's Heir.
I agree with Annie. I use Pork Panko, smokey flavor, from Walmart in nearly everything I make, especially chicken tenders. I love them.
I made these in the air fryer instead of frying them and didn't need to freeze them at all. I just rolled them in the almond flour, egg wash and pork panko. I sprayed them with avocado oil and cooked 6-7 min at 400 F.
That no-freeze step surprises me, mine would have melted straight through. What brand string cheese were you using? Curious if that's the difference.