Free Printable: Low Carb & Keto Food List

• How To Make Keto Churros
• Keto Churros Recipe FAQs
• Storage Instructions
• More Keto Cinnamon Dessert Recipes
• Tools To Make Easy Keto Cinnamon Churros
• Keto Churros Recipe Recipe card
• Recipe Reviews

It’s hard to believe these keto churros are sugar-free! They are just as sweet and crispy as the real deal, but yes, they are keto. The coating is similar to my popular keto donuts , but the crispy texture is very different. Serve them up hot and fresh and with a side of keto chocolate sauce for the ultimate dessert.

For a full Mexican meal (my fave! ), serve these low carb churros as a dessert after a spread of chips and guac , skinny margaritas , and a Chipotle keto bowl .

These healthier churros are made with Wholesome Yum Blanched Almond Flour and Besti Monk Fruit Allulose Blend for the best flavor and sweetness, without the sugar and carbs. I tested them half a dozen times to get the right texture, and these ingredients are key!

Get Besti Sweetener For This Recipe

Get The Best Almond Flour For This Recipe

How To Make Keto Churros

Don’t be afraid of these gluten-free churros, they are easier than you think to make!

• Melt butter and sweetener. Heat water, butter , Besti , and sea salt in a large saucepan over medium-high heat.

• Form dough. Remove from heat and sprinkle in xanthan gum . Add almond flour and protein powder and stir constantly with a rubber spatula , until a dough forms and pulls away from the sides of the pan. Transfer the dough to a bowl and let it cool for 10 minutes.

• Beat in eggs. Using a hand mixer , beat egg and vanilla into the dough mixture.

• Deep fry. Transfer mixture to a piping bag fitted with an extra-large star tip. Heat oil in a large saucepan over medium heat and pipe mixture into the preheated oil. Use a scissors to cut strips into about 3 inches long and fry for 1-2 minutes per side until golden brown. Drain on paper towels.

TIP: I recommend these extra large icing tips for the best churro size. You can use smaller ones, but your churros will cook much faster and sometimes burn more easily.

• Coat. Stir Besti and cinnamon together in a bowl and roll churros in the mixture.

• Enjoy with sugar-free chocolate sauce !

Are churros healthy?

Churros don’t have a reputation for being healthy, as they are a deep-fried dessert that’s coated with sugar and served with chocolate. It’s why I thought we needed a keto version.

Are churros gluten-free?

Most churros are made with wheat flour and would not be gluten-free. This recipe uses nutritious almond flour for a gluten-free treat.

Are churros keto friendly?

No, most churros would not be keto as they are made with white flour and coated with sugar.

These keto-friendly churros are made with Besti Monk Fruit Allulose Blend to keep sugars and carbs down.

Can you make the keto churros longer?

You can make churros longer than 3 inches if you want, but they will start to curl.

Can you use a different sweetener?

Yes, and no. You need an allulose-based sweetener for the best dough consistency, so either monk fruit allulose blend or plain allulose (use 30% more of the latter). But any granulated sweetener should work fine for the coating.

Can you use coconut flour?

No, sorry. Making churros keto friendly was pretty tough to get a good texture, and I played with several options. Coconut flour just did not work well.

Can you omit the protein powder?

No. Whey protein powder is necessary to form the dough and get the right texture. It’s possible that other types of protein powder might work, but I haven’t tried others.

Storage Instructions

Can you make them ahead?

As with any donut, they are best right out of the fryer. You can mix up the dough and the sugar coating before hand to prep things ahead but you’ll want to cook them right before serving.

Can you freeze churros?

Yes, you can freeze churros for 2-3 months.

How to reheat churros:

For best results, reheat the churros in a 350 degree F oven, until warm.

More Keto Cinnamon Dessert Recipes

• Keto Cinnamon Rolls – Warm, chewy, and complete with (keto friendly) brown sugar and sweet glaze.
• Keto Cream Cheese Muffins – Fluffy almond flour muffins topped with a cinnamon streusel topping and filled with sweet cream cheese.
• Cinnamon Flax Seed Muffin – A healthy breakfast and a dessert in one.
• Keto French Toast – A quick and easy version, with all the texture and sweetness you’d expect.

Tools To Make Easy Keto Cinnamon Churros

Tap the links below to see the items used to make this recipe.

• Hand Mixer – Mix up the keto churro donuts batter easily with a hand mixer.
• Cast Iron Saucepan – I like this one because it retains heat well for deep frying.
• Piping Bag – Pipe the batter directly into the oil to fry.
• Extra Large Icing Tips – This set is the perfect size for classic churros, as most regular tips are too small.

This reader favorite recipe is included in The Wholesome Yum Easy Keto Carboholics’ Cookbook ! Inside this beautiful hard cover keto recipe book, you’ll find 100 delectable, EASY keto recipes to replace all your favorite carbs: bread, pasta, rice, potatoes, desserts, and more… each with 10 ingredients or less! Plus, a photo, macros, & tips for every recipe.

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Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Keto churro dough:

• 1/2 cup Water ▢
• 6 tbsp Unsalted butter ▢
• 2 tbsp Besti Monk Fruit Allulose Blend ▢
• 1/2 tsp Sea salt ▢
• 1/2 tsp Xanthan gum ▢
• 1 3/4 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Whey protein powder ▢
• 1 large Egg (at room temperature) ▢
• 1 tsp Vanilla extract ▢
• 1 1/2 cups Avocado oil ▢

Coating:

• 1/4 cup Besti Monk Fruit Allulose Blend ▢
• 1/2 tsp Cinnamon ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large saucepan over medium-high heat, combine the water, butter, Besti, and sea salt. Bring to a boil.
2. Turn off heat. Sprinkle (don’t dump) in the xanthan gum. Add the almond flour and protein powder. Stir constantly with a rubber spatula , until a ball of dough forms.
3. Transfer the mixture to a large bowl . Cool for 10 minutes.
4. Using a hand mixer , beat in the egg and vanilla.
5. Transfer the mixture into a piping bag fitted with an extra-large star tip .
6. Heat oil in a large saucepan over medium heat, or medium-low if using cast iron. (The oil should be about 1 1/2 inches deep.)
7. Working in batches to avoid crowding the pan, pipe the mixture into the preheated oil, using scissors to cut off the churro strips to about 4 inches long, without letting the pieces touch. Fry until golden, about 1-2 minutes per side.
8. Transfer to a paper towel lined plate to drain. Let the churros cool for about 2 minutes , until not too hot to handle.
9. In a medium shallow bowl , stir together Besti and cinnamon for the coating. Roll churros in the cinnamon Besti mixture.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 3-inch churro

Oil left behind in the pan is not included in nutrition info. About 1/2 cup oil is absorbed and included in nutrition info.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Churros Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Churros Recipe

Keto churros are your favorite fried treat made sugar-free! They’re crispy on the outside and soft on the inside, with the perfect sweet cinnamon coating.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-churros/

Ingredients

Keto churro dough:

• 1/2 cup Water
• 6 tbsp Unsalted butter
• 2 tbsp Besti Monk Fruit Allulose Blend
• 1/2 tsp Sea salt
• 1/2 tsp Xanthan gum
• 1 3/4 cups Wholesome Yum Blanched Almond Flour
• 1/2 cup Whey protein powder
• 1 large Egg (at room temperature)
• 1 tsp Vanilla extract
• 1 1/2 cups Avocado oil

Coating:

• 1/4 cup Besti Monk Fruit Allulose Blend
• 1/2 tsp Cinnamon

Instructions

1. In a large saucepan over medium-high heat, combine the water, butter, Besti, and sea salt. Bring to a boil.
2. Turn off heat. Sprinkle (don’t dump) in the xanthan gum. Add the almond flour and protein powder. Stir constantly with a rubber spatula , until a ball of dough forms.
3. Transfer the mixture to a large bowl . Cool for 10 minutes.
4. Using a hand mixer , beat in the egg and vanilla.
5. Transfer the mixture into a piping bag fitted with an extra-large star tip .
6. Heat oil in a large saucepan over medium heat, or medium-low if using cast iron. (The oil should be about 1 1/2 inches deep.)
7. Working in batches to avoid crowding the pan, pipe the mixture into the preheated oil, using scissors to cut off the churro strips to about 4 inches long, without letting the pieces touch. Fry until golden, about 1-2 minutes per side.
8. Transfer to a paper towel lined plate to drain. Let the churros cool for about 2 minutes , until not too hot to handle.
9. In a medium shallow bowl , stir together Besti and cinnamon for the coating. Roll churros in the cinnamon Besti mixture.

Maya’s Recipe Notes

Serving size: 1 3-inch churro

Oil left behind in the pan is not included in nutrition info. About 1/2 cup oil is absorbed and included in nutrition info.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)