Keto Churro Donut Holes

Why protein powder works in keto baking

I add protein powder to almost all my keto baked goods, and it’s not just for the extra protein (though that’s a bonus). Protein powder acts like a stand-in for gluten. It creates a protein matrix that traps the air bubbles from baking powder and xanthan gum, which is exactly what gives these their lift and soft texture. Most protein powders are gluten-free, so you get that structural benefit without any wheat.

The one thing I’ve learned from testing is that too much protein powder dries everything out. I’ve made batches that were basically crumbly dust. The fix is balancing it with enough fat and liquid, which is why this recipe calls for both butter and sour cream alongside the protein powder. That ratio took me several tries to get right.

Why sour cream matters in this recipe

The sour cream is here for one reason: moisture. Protein powder soaks up liquid like a sponge, and without something rich and creamy to balance it out, you end up with a dry, crumbly bite that falls apart. Sour cream adds fat, moisture, and a subtle tang that rounds out the flavor.

I’ve tested this with a few different swaps. Full-fat Greek yogurt works if you prefer it. Heavy cream works too, though the dough will be slightly softer. For a dairy-free option, I’d go with an almond-based yogurt. Sour cream is keto friendly on its own (about 0.3 grams of carbs per tablespoon), so I always have a tub in my fridge for recipes like this.

Chocolate glazed version

If chocolate is more your thing, I’ve got you. Make the dough and bake them exactly the same way, but skip the cinnamon coating. Instead, melt some sugar-free chocolate with a tablespoon of coconut oil until it’s smooth and thin enough to dip. Roll each warm bite through the chocolate and set them on a wire rack to firm up. I keep the chocolate mixture over low heat so it stays liquid while I work through the batch.

For the full glazed donut method with more detail, check out my keto chocolate glazed donuts recipe. Same concept, different shape.

The best grab-and-go keto breakfast

My favorite way to eat these is with a hot cup of coffee in the morning. Three or four bites, a good pour of coffee, and I’m set until lunch. The cinnamon pairs with coffee the same way a bakery churro does, and I look forward to it every single day.

If you’re building out a keto breakfast rotation, here are a few of my other go-to recipes that work just as well on busy mornings:

• Single serve keto donut (for when I only want one)
• Keto chaffle breakfast sandwich
• Keto french toast

How to store and freeze these

I leave these out on the counter in a sealed container and they stay fresh for 3-4 days at room temperature. That’s usually all the time they need because they disappear fast. No refrigeration required, which makes them perfect for meal prep.

For freezing, I let a batch cool completely, then lay them in a freezer bag with parchment paper between layers so they don’t stick together. When I’m ready to eat them, I warm them in the oven at 300 degrees for about 5 minutes. The coating gets a little dull in the freezer, so I re-roll them in the cinnamon mixture after warming. That second coat brings them right back to life.

If you want to prep these for the week, I’ll make a double batch on Sunday and portion them into small bags. A few in my purse, a few on the counter for the kids, and a few in the freezer for later. They’re a low carb treat that actually fits into a real routine. If you like cinnamon baked goods that prep well, my gluten-free monkey bread is another one I batch out on weekends.