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!
Coconut Flour and Potential Substitutes
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 keep that mind.
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 my Amazon storefront.
The Protein Powder I Used
You can use any protein you’d like, but I recommendOptimum 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.
Tips for Avoiding Dry Protein Donuts
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:
- Add 1/4 C (57g) Greek yogurt for a total of 3/4 C (170g)
- 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.
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
- 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
- Preheat oven to 325 degrees F and spray and donut pan with nonstick cooking spray.
- Ground Cap'n Crunch in a food processor or crush in a Ziploc bag until it reaches a flour-like consistency.
- Add remaining dry ingredients to a mixing bowl.
- Once you've mixed all dry ingredients, add Greek yogurt, egg whites, and the sticky sweetener in gradually.
- 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.
- Add the mixture to the donut pan, making sure to remove excess batter from the pan's edges.
- Bake for 25-28 minutes or until a donut can pass the toothpick test like cake.
- 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.
Each protein donut has 3 Smart Points.
Nutrition Information:Yield: 6 Serving Size: 1 Donut
Amount Per Serving: Calories: 116Total Fat: 1.3gUnsaturated Fat: 0gCarbohydrates: 16.3gProtein: 9.7g
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.
Update 9/2018: You have to try the glaze from my apple pie baked oatmeal cups!
More Protein Donuts Recipes
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!