Who says donuts can’t be part of your fitness journey?
If you’re tired of skipping sweets to stick to your goals, it’s time to rethink dessert. With this low calorie protein donut recipe, you can enjoy that indulgent donut flavor without the sugar crash or calorie overload. Whether you’re cutting, bulking, or just craving something soft and sweet, these baked beauties are packed with protein, low in calories, and absolutely satisfying.
Check out our Cottage Cheese Protein Muffins for another smart snack that fuels your day.
Ready to meet your new favorite guilt-free treat?
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What Is a Low Calorie Protein Donut?
How It Differs from Traditional Donuts
Regular donuts are fried, loaded with refined sugar, and often come with 300–500 calories each. In contrast, a low calorie protein donut is typically baked, uses healthier ingredients like whey protein powder or Greek yogurt, and can have as little as 120–160 calories per donut, while delivering 8–12 grams of protein.
Why Fitness Enthusiasts Love This Recipe
These donuts are a favorite among athletes, meal preppers, and anyone trying to boost protein intake without boring food. They’re:
- Baked, not fried
- Gluten-free or low-carb adaptable
- Customizable with clean ingredients
- Perfect post-workout or breakfast treat
Nutritional Benefits of Protein Donuts
Macronutrient Profile: Protein, Fiber, and Lower Sugar
Most traditional donuts are heavy on carbs and fats but low on protein. These protein-packed versions flip that script by including:
- High-quality protein (whey, casein, or plant-based)
- Healthy fats (nut butter, egg whites)
- Low sugar or sugar-free alternatives
They keep you full longer, support muscle recovery, and help prevent blood sugar spikes.
Are Protein Donuts Actually Good for You?
Yes, if made with clean, balanced ingredients. A protein donut can be a smart, satisfying snack that helps you hit your macros, especially when compared to high-sugar baked goods. They’re ideal for fitness-focused diets, and great for weight management too.
Core Ingredients for a Low Calorie Protein Donut Recipe
The Best Protein Powders for Baking
- Whey isolate: light, high in protein, easy to bake
- Casein: thicker, adds density and chew
- Plant-based blends: great for vegan options
Avoid overly flavored protein powders with added gums or thickeners, they can affect taste and texture.
Low Calorie Swaps: Greek Yogurt, Applesauce, Almond Flour
| Ingredient | Purpose | Low-Cal Benefit |
| Greek yogurt | Moisture, protein | Fewer calories than oil or butter |
| Unsweetened applesauce | Sweetness & moisture | Cuts out added sugar |
| Almond or oat flour | Donut structure | Lower carb & gluten-free |
Looking for inspiration? Try our Greek Yogurt Oat Flour Bagels as a savory twist.
Step-by-Step Low Calorie Protein Donut Recipe
Prep, Mix, and Bake Guide
Ingredients (makes 6 donuts)
- 1 scoop vanilla protein powder (30g)
- 1/4 cup almond flour
- 1/2 cup Greek yogurt (nonfat)
- 1 egg
- 2 tbsp unsweetened applesauce
- 1/2 tsp baking powder
- Dash of cinnamon or vanilla extract
- Optional: stevia, monk fruit, or dark chocolate chips
Instructions
- Preheat oven to 350°F (175°C). Lightly grease a silicone donut pan.
- In a bowl, mix all ingredients until you get a smooth batter.
- Spoon the batter evenly into the donut molds.
- Bake for 12–15 minutes or until golden and firm to touch.
- Let cool completely before adding glaze or toppings.
Check out our Healthy Air Fryer Churro Bites for a similar quick-bake snack.
How Many Calories Are in a Protein Donut?
Serving Size Breakdown
On average, a homemade low calorie protein donut contains:
| Nutrient | Per Donut (Homemade) |
| Calories | 120–150 kcal |
| Protein | 10–12g |
| Carbs | 8–12g |
| Sugar | <3g |
| Fat | 3–5g |
Homemade wins every time for both macros and price.
Creative Flavor Variations and Glaze Options
Chocolate, Cinnamon, Blueberry, and PB Flavors
- Chocolate Fudge: Add cocoa powder and dark chocolate chips
- Cinnamon Roll: Mix in cinnamon and top with stevia icing
- Blueberry Bliss: Fold in fresh or frozen blueberries
- Peanut Butter Swirl: Add powdered peanut butter to the batter
Low-Calorie Glazes: Greek Yogurt Icing, Sugar-Free Chocolate
- Greek Yogurt Glaze: Mix yogurt with vanilla + powdered erythritol
- Coconut Glaze: Melt coconut butter + stevia for a smooth finish
- Dark Chocolate Dip: Melt stevia-sweetened chocolate and drizzle lightly
Don’t miss our Chocolate Lava Protein Brownie if you’re after more high-protein indulgence.
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Low Calorie Protein Donut Recipe
Ingredients
Method
- Preheat your oven to 350°F (175°C) and lightly grease a non-stick or silicone donut pan with a bit of olive oil spray or coconut oil. This ensures the donuts release easily and maintain their shape.
- In a medium mixing bowl, combine all ingredients: protein powder, almond flour, Greek yogurt, egg, applesauce, baking powder, and any flavorings (vanilla, cinnamon, or sweetener). Whisk or stir until the batter is completely smooth and lump-free. It should be thick but pourable, if too thick, add a splash of almond milk.
- Carefully spoon or pipe the batter into the donut molds, filling each about ¾ full. This allows room for the donuts to rise without overflowing.
- Bake for 12 to 15 minutes, or until the tops are golden and a toothpick inserted comes out clean. Donuts should feel firm and spring back when gently pressed.
- Remove from the oven and allow to cool in the pan for 5 minutes, then transfer to a wire rack to cool completely. Once cooled, drizzle with your favorite glaze, or enjoy them plain for a simple, clean snack.
Nutrition
Tried this recipe?
Let us know how it was!FAQs About Low Calorie Protein Donuts
What is the lowest calorie type of donut?
Baked protein donuts are among the lowest in calories, often under 150 kcal, especially when made with yogurt and almond flour.
How many calories are in a protein donut?
Most homemade protein donuts contain 120–150 calories, depending on ingredients and portion size.
Are protein donuts good for you?
Yes, especially when made with clean, balanced ingredients. They offer protein, fewer carbs, and lower sugar than standard donuts.
How to make a low calorie protein shake?
Blend 1 scoop protein powder, 1/2 banana, 1 cup unsweetened almond milk, and ice. Optional add-ins: cocoa, PB powder, chia seeds.
