Protein Donuts Recipe: Cap’n Crunch Berries Cake Donuts

Protein Donuts Recipe: Cap’n Crunch Berries Cake Donuts

I knew as soon as I dubbed my s’mores protein donuts the tastiest protein donut on my blog, it would only be a matter of time before I had to issue a retraction. Still, I didn’t think it would be a mere one week later. I won’t issue a full retraction until I’ve tasted a few more batches, but I’m almost positive these Cap’n Crunch Berries Protein Donuts are the best tasting donut on my blog.

With Cap’n Crunch and real berries inside, the combination of the sweet cereal and tartness of the juicy berries just sets this recipe apart. And I haven’t even mentioned the low calorie cereal milk donut glaze made with a healthier powdered sugar alternative. I know you’re going to love them.

The calorie and macronutrient profiles of these donuts are very similar to the s’mores protein donuts, though slightly higher in protein. Each Crunch Berries donut contains 116 calories, 9.7g protein, 16.3g carbs, and 1.3g fat.

Okay, ready to make it happen, Cap’n?

Ingredients for Cap’n Crunch Berries Protein Donuts

First and foremost, our key ingredient for a Cap’n Crunch themed donut is obviously Cap’n Crunch itself. For this recipe, I actually used regular Cap’n Crunch and added real berries. If you want to use Cap’n Crunch Berries cereal, be my guest. Your donuts may either have a rainbow look or turn out entirely purple, though. Let me know how they turn out!

In addition to the Cap’n Crunch, our base ingredient will be coconut flour, which is a unique ingredient in my mind. It’s super absorbent and fiber-rich. Meaning, you don’t need much of it to get the flour effects. It also has a slight coconut taste to it without overpowering other ingredients, which I love.

That said, it’s not as common. So if you would like to substitute all purpose flour for coconut flour, try using a 3:1 conversion. In this recipe, instead of 3 tablespoons or 21g of coconut flour, you may need around 1/2 C or 60g of all purpose flour. This swap would definitely add some calories and carbs, so if you’d like to order coconut flour for future recipes, this is the flour I use.

Outside of that, the remaining ingredients are fairly straightforward. I’ll drop a few notes on my preferred protein powder below and quickly add that the Walden Farms can be swapped for any stick sweetener or lower sugar syrup.

As far as kitchen tools go, you’ll need a donut pan and food processor or blender to crush the Cap’n Crunch and for the powdered sugar replacement to make the donut glaze. Any donut pan will do, but you can get the one I use on Amazon here, and you can get the food processor I use here. Both are more than affordable and great additions to your cooking arsenal.


You can use any protein you’d like, but I recommend Optimum Nutrition Gold Standard Whey and/or Dymatize’s Whey or Elite XT blended protein. They’re reputable brands that have been around forever.

If you’d like to learn more about the different types of whey protein and how to find the best value for protein, read this article.

The macros for this recipe are with Gold Standard Whey. 


Since there are a lot of moving parts in recipes with protein powder (different types of protein, volume differences in scoops, scooping vs weighing accuracy, etc.), there’s always a chance you’ll end up with a tough or dry finished product. I’ll include a few ideas to combat this below:

  • Use whey concentrate or a blend of proteins that’s not super lean like whey isolate (the extra carbs/fat goes a long way)
  • Slightly reduce the amount of protein powder used
  • Increase fat sources or faux fat sources (i.e. pumpkin, mashed bananas, sweet potato, avocado, unsweetened apple sauce, coconut oil or processed coconut flakes, etc.)
  • 14 grams of light butter only has 50 calories and changes lives
  • Slightly increase liquid ingredients
  • Reduce cook time
  • Add moisture after cooking via whipped topping, ice cream, or fruit reductions

Life’s too short for dry protein treats. I hope this helps!

Modifying This Recipe for Plain Cap’n Crunch Protein Donuts

To make regular Cap’n Crunch donuts without the berries, everything in the recipe is the exact same for two things:

  1. Add 1/4 C (57g) Greek yogurt for a total of 3/4 C (170g)
  2. Remove the berries.

That’s it! The macros for one Cap’n Crunch protein donut without the berries are 116 calories, 10.7g protein, 15.3g carbs, and 1.3g fat.

Cap'n Crunch Berries Protein Cake Donuts

A low calorie protein donut made with real Cap'n Crunch and fresh mixed berries. 

Course Breakfast, Dessert, Snack
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 6 donuts
Calories 116 kcal
Author Mason Woodruff, CSCS


Crunch Berries Donuts

  • 2 1/4 C (81g) Cap'n Crunch Cereal blended or ground
  • 2 Tbsp (14g) Coconut Flour
  • 1 scoop (32g) Protein Powder vanilla
  • 1/2 C (113g) Fat-Free Greek Yogurt
  • 3 Tbsp (46g) Liquid Egg Whites or white from 1 whole egg
  • 3 Tbsp (45mL) Walden Farms Pancake Syrup sugar-free syrup or sticky sweetener of your choice
  • 1/2 C (70g) Mixed Berries blueberries and raspberries work best

Donut Glaze

  • 1/2 scoop (16g) Protein Powder vanilla
  • 1/2 Tbsp (4g) Corn Starch
  • 1 Tbsp Stevia or 0-Cal Sweetener
  • 2 Tbsp (30mL) Almond Milk or any low cal liquid


  1. Preheat oven to 325 degrees F and spray and donut pan with nonstick cooking spray.

  2. Ground Cap'n Crunch in a food processor or crush in a Ziploc bag until it reaches a flour-like consistency. 

  3. Add remaining dry ingredients to a mixing bowl.

  4. Once you've mixed all dry ingredients, add Greek yogurt, egg whites, and the sticky sweetener in gradually. 

  5. Finally, gently fold berries into your mixture. Since every protein is different, you may need to add a bit more egg whites if your mixture is too thick.

  6. Add the mixture to the donut pan, making sure to remove excess batter from the pan's edges.

  7. Bake for 25-28 minutes or until a donut can pass the toothpick test like cake.

  8. To make the donut glaze, blend the dry ingredients for 30-60 seconds. You can hand mix, but I’ve found it doesn’t reach the same level of powedered sugar-ness. Once you’ve got your powdered sugar replacement, simply mix with your choice of milk and stir. Pour or spoon the glaze on top of the donuts and give them 1-2 minutes to set.

Recipe Notes

Per donut (recipe makes 6): 116 Calories | 9.7P | 16.3C | 1.3F

A Healthier Powdered Sugar Recipe and a Low Calorie Donut Glaze

I’ve tried a ton of donut glazes and frostings in my other protein donut recipes. The frosting for the s’mores donuts came the closest to a true glazed donut since the real melted chocolate could harden when cooled, but it still lacked one ingredient—powdered sugar.

The problem with powdered sugar, however, is that it’s an ultra-concentrated source of calories that adds up fast. So, I’ve been playing around with a sugar-free powdered sugar alternative, and I think I’ve got it down.

Here’s what you’ll need:

  • 1/2 scoop (16g) vanilla protein powder
  • 1/2 Tbsp (4g) corn starch
  • 1 Tbsp stevia or 0-cal sweetener
  • 2 Tbsp (30mL) unsweetened almond milk or low-cal liquid

To make the donut glaze, blend the dry ingredients for 30-60 seconds. You can hand mix, but I’ve found it doesn’t reach the same level of powedered sugar-ness. Once you’ve got your powdered sugar replacement, simply mix with your choice of milk and stir. Pour or spoon the glaze on top of the donuts and give them 1-2 minutes to set.

Blend the beauty of s'mores and donuts with this low calorie cake donut recipe with 7 grams of protein and only 120 calories per donut. The recipe includes modifications for both lower calorie and higher protein versions. You can tweak these to fit any nutritional goal or needs.

I mentioned my s’mores protein donuts in the intro, and I wanted to include a handful of other protein donuts recipes from my blog.

Let me know what you think! And if you make any of my recipes, be sure to tag me in your re-creation on Instagram. I love sharing them with everyone!

P.S. If you can’t tell, I’m passionate about low calorie sweets recipes. That’s why I put together a free cookbook just for chocolate lovers. You can learn more about it here or enter your info below to download it for free. Enjoy!

high protein cookbook for chocolate lovers

A protein donuts recipe made with Cap'n Crunch, real berries, and a healthier powdered sugar-based cereal milk donut glaze. With only 116 calories and nearly 10 grams of protein per donut, you may have found your new breakfast staple.