Low-Calorie, High-Protein Donuts You Can Make at Home

Low-Calorie, High-Protein Donuts You Can Make at Home

Donuts usually sit in the “absolutely not” category when you’re trying to lose fat or hit a high-protein goal. Classic ones are deep-fried, loaded with sugar, and often 250–400 calories each with barely any protein.

The fix is simple:

• Bake instead of fry

• Build the batter around Greek yogurt, egg whites, and protein powder

• Use low-calorie sweeteners and light glazes rather than thick frosting

Do that, and you end up with donuts that feel like a treat but behave like a macro-friendly snack.

Below, you’ll get:

• A base high-protein donut recipe

• Rough macro breakdown per donut

• Variations (chocolate, cinnamon sugar, glazed)

• Tips to make them taste like legit donuts, not rubbery protein pucks

Core Strategy: How to Turn Donuts into High-Protein, Low-Calorie Snacks

A normal donut is mostly:

• White flour

• Sugar

• Oil (especially if fried)

To flip that into something you can eat daily, we:

1. Swap deep-frying for baking or air-frying

2. Use protein powder + Greek yogurt + egg whites as the protein backbone

3. Use low-calorie sweeteners instead of a ton of sugar

4. Keep portions reasonable (standard donut pan, not gigantic bakery sizes)

The goal isn’t to make a “perfect clone” of a Krispy Kreme. The goal is:

“I want something that feels like a donut, tastes good, and lets me stay on track.”

Base Low-Calorie, High-Protein Donut Recipe

This is your master recipe. From here, you can make chocolate, cinnamon, vanilla, or even birthday cake donuts just by changing a few details.

Makes: 8–10 donuts (depending on pan size)
Method: Baked in the oven

Ingredients

Dry Ingredients

• 1 cup (120 g) oat flour or all-purpose flour

• 1 scoop (30 g) vanilla or unflavored whey or whey-casein blend protein powder

• ¼ cup (20 g) unsweetened cocoa powder optional if you want chocolate base

• 1½ tsp baking powder

• ¼ tsp baking soda

• ¼ tsp salt

• 2–4 tbsp granular low-calorie sweetener (erythritol, allulose, etc.), to taste

Wet Ingredients

• ½ cup (120 g) non-fat or low-fat Greek yogurt

• ½ cup (120 ml) unsweetened almond milk (or other low-calorie milk)

• 2 egg whites (or 1 whole egg + 1 egg white if you want a bit richer texture)

• 1 tsp vanilla extract

• Optional: 1–2 tsp melted light butter or a bit of oil for better texture (adds small calories but helps mouthfeel)

For the Pan

• Non-stick spray or a light brushing of oil

Step-by-Step Instructions

1. Preheat the Oven

• Preheat your oven to 175°C (350°F).

• Lightly spray or grease your donut pan so the donuts don’t stick.

2. Mix Dry Ingredients

In a medium bowl, whisk together:

• Flour

• Protein powder

• (Cocoa powder if using)

• Baking powder

• Baking soda

• Salt

• Sweetener

Make sure there are no clumps, especially from the protein powder or cocoa.

3. Mix Wet Ingredients

In a separate bowl, whisk together:

• Greek yogurt

• Egg whites (or egg + egg white)

• Almond milk

• Vanilla extract

• Melted light butter/oil if using

You want a smooth mixture with no big lumps of yogurt.

4. Combine Wet and Dry

• Pour the wet ingredients into the dry ingredients.

• Gently fold until just combined. Don’t over-mix or the donuts can get tough.

• The batter should be thick but pourable.

  • If it’s too thick, add a tablespoon of almond milk.

  • If it’s too runny, add a bit more flour or a teaspoon of protein powder.

5. Fill the Donut Pan

• Spoon or pipe the batter into the donut cavities, filling each about ¾ full.

• If you want them extra uniform, transfer batter to a piping bag or a zip-top bag with a corner cut off and pipe into the rings.

6. Bake

• Bake for 10–14 minutes, depending on your oven and pan.

• They’re done when:

  • A toothpick comes out clean, and

  • The tops spring back lightly when pressed.

Don’t overbake or they’ll dry out, especially with the protein powder.

7. Cool Completely

• Let the donuts cool in the pan for 5 minutes, then transfer to a wire rack.

• Let them cool fully before glazing or coating, or your toppings will melt and slide off.

Rough Macros per Donut

The exact macros will vary based on the protein powder, sweetener, and whether you add butter/oil, but here’s a typical ballpark for 1 of 10 donuts (no glaze):

• Calories: ~90–120

• Protein: ~8–10 g

• Carbs: ~12–15 g

• Fat: ~1–3 g

Add a light glaze or topping and you’re usually still in the 100–150 calorie range with 8–12 g of protein.

That’s breakfast or snack-friendly instead of “welp, there goes half my daily calories.”

Low-Calorie Topping Ideas

The base donut is solid, but toppings make it feel like a real treat. Here are some options that keep calories under control:

1. Simple Vanilla Glaze (Light Version)

• ½ cup powdered low-calorie sweetener

• 1–2 tbsp unsweetened almond milk

• ½ tsp vanilla extract

Whisk until smooth and slightly thick. Dip each cooled donut top into the glaze, then let it set on a rack.

Tip: Glaze lightly. You want a thin coat, not a sugar helmet.

2. Chocolate Protein Glaze

• 2 tbsp unsweetened cocoa powder

• 2–3 tbsp powdered low-cal sweetener

• 1 scoop (~15 g) chocolate protein powder (optional but boosts protein)

• 2–3 tbsp almond milk, enough to make a smooth glaze

Whisk until glossy. Dip donuts or drizzle over the top.

3. Cinnamon “Sugar” Coating

• 2–3 tbsp granular low-calorie sweetener

• 1–2 tsp ground cinnamon

Mix the sweetener and cinnamon in a shallow dish.
Lightly brush or spray each donut with a bit of almond milk or melted light butter, then toss it in the cinnamon mixture.

This gives you that classic cinnamon-donut vibe for very few added calories.

Flavor Variations

Once you master the base recipe, you can remix it a dozen ways.

Chocolate Donuts

• Add ¼ cup cocoa powder to the dry ingredients.

• Use chocolate protein powder instead of vanilla.

• Top with chocolate glaze or just a dusting of cocoa and sweetener.

Birthday Cake Donuts

• Use vanilla protein powder.

• Add 1–2 tsp of sprinkles into the batter (and a few on top of the glaze).

• Use the vanilla glaze and top with extra sprinkles.

Apple Cinnamon Donuts

• Stir ½ cup finely diced apple into the batter.

• Add ½–1 tsp extra cinnamon.

• Top with cinnamon sweetener mix instead of glaze.

Maple “Glazed” Donuts

• Use the vanilla glaze but add a bit of maple extract instead of vanilla.

• You get maple donut flavor without heavy sugar and fat.

Air Fryer Version

If you don’t want to turn on the oven, you can do mini “donut bites” in an air fryer.

1. Use the same batter but drop small spoonfuls onto a parchment-lined air fryer tray, or into silicone molds that fit your air fryer.

2. Air fry at 160–170°C (320–340°F) for about 6–10 minutes, checking early so they don’t dry out.

3. Cool and glaze the same way.

They might look more like donut holes or mini muffins, but the taste and macros are the same.

How to Keep Protein Donuts from Getting Dry or Rubbery

High-protein baking can go wrong fast if you’re not careful. Here’s how to avoid the classic mistakes:

1. Don’t use too much protein powder.
   Keep it around 25–30% of the dry mix. Too much and it turns rubbery.

2. Always include a moisture source.
   Greek yogurt, applesauce, or pumpkin puree help keep donuts soft. Greek yogurt also boosts protein.

3. Don’t overbake.
   Protein dries out quickly. Take them out as soon as the toothpick is clean and tops spring back.

4. Use blends, not just pure whey.
   If possible, a whey–casein blend or “baking-friendly” protein powder usually gives better texture than pure whey.

Making the Donuts Even Lower Calorie

If you’re deep in a cut and want the lowest possible calories:

• Use non-fat Greek yogurt

• Use all egg whites, no whole egg

• Skip the butter/oil in the batter (rely on non-stick spray)

• Go light on glaze, or just dust with powdered sweetener and cinnamon

• Make mini donuts instead of full size to control portion size

You can get donuts closer to 70–90 calories each with 7–9 g of protein using this approach.

Making Them Higher Protein

On the flip side, if you’re bulking or want a more substantial snack:

• Use a bigger scoop of protein powder (but don’t let texture get too rubbery)

• Add extra egg white or a bit more Greek yogurt

• Drizzle with a protein glaze that includes protein powder

• Pair a donut with a side of Greek yogurt or a protein shake

You can easily build a snack of two donuts + Greek yogurt hitting 25–35 g of protein for relatively low calories.

When to Use These Donuts in Your Day

These low-cal, high-protein donuts work well as:

• Breakfast on the go (with coffee and maybe a piece of fruit)

• Pre-workout snack (fast carbs + decent protein)

• Dessert replacement (for people who always want something sweet at night)

• “I just want a donut” emergency option that doesn’t wreck your macro targets

They’re also perfect for meal prep: make a batch on Sunday, store in an airtight container, and you’ve got guilt-free donuts for several days.

Final Thoughts

You don’t have to choose between donuts and your diet. If you:

• Bake instead of fry

• Build the batter around protein powder + Greek yogurt + egg whites

• Keep toppings light and smart

…you end up with donuts that are:

• Around 100–150 calories

• 8–12 g of protein

• Actually enjoyable to eat

For anyone trying to lose fat or build muscle without swearing off treats forever, these low-calorie, high-protein donuts you can make at home are the ultimate hack.