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Pumpkin Spice Protein Donuts

The days of feeling guilty about eating a dozen donuts in one sitting are over. Kidding. That’s probably a bad idea regardless of how favorable the macros are. But if you were going to eat a dozen donuts without blowing your calories out of the water, these pumpkin spice protein donuts would be the ones to make it happen.

With 95 calories, 12.5g of protein, 9.3g of carbs, and virtually no fat, it’s possible to indulge a little.

With 95 calories, 13 grams of protein, and only 0.3 grams of fat, these pumpkin spice protein donuts are the perfect addition to any healthy breakfast or snack.

And while pumpkin spice may feel like a flavor profile that’s restricted to fall months, these donuts are delicious year round. You’ll catch zero judgment from me if you’re making pumpkin spice donuts for your summer barbecue, though others may not be so kind.

But just in case you’re looking for a more season-neutral protein donut recipe, check out my Double Chocolate Protein Donuts.

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Pumpkin Spice Protein Donuts Ingredients

This recipe is ultra simple, so I don’t have many ingredient notes other than the pumpkin and apple sauce. A common question about my one minute protein brownie recipe is whether or not these two ingredients are interchangeable. The answer: kinda.

You don’t really need to know all the ins and outs since this recipe only calls for one tablespoon of apple sauce. And since it’s a pumpkin spice recipe, I doubt you’re worried about tasting the pumpkin. But just for future reference, know that you can replace pumpkin with roughly 2/3 amounts apple sauce.

Both ingredients work a bit like fat replacements. So if you’d like fluffier protein donuts, you can always add in a fat like eggs, butter, or oil in their place.

The Cream Cheese Frosting

Also, if you’d like the frosting to be more like a glaze, skip the cream cheese and just going with evaporated milk and protein powder.

pumpkin spice protein donuts

My protein frosting or a sugar free glaze like I used in my Pumpkin Banana Bread Protein Muffins recipe would also work well.

If this is the first time you’re using the fat-free evaporated milk, be sure to get one with 25 calories per serving. Some fat-free evaporated milk has 100+ calories/serving. I use the Nestle Carnation below.

best milk for low calorie recipes

One final note here: Any donut pan will do, but you can find the ones I use on my Amazon list

The Protein Powder I Used for These Protein Donuts

You can use any protein you’d like, but I recommend Optimum Nutrition Gold Standard Whey or Dymatize 100% Whey. They’re reputable brands that have been around forever.

The macros are with Gold Standard Whey. 

You’ll Find the Full Recipe Card Below

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pumpkin spice protein donuts

Pumpkin Spice Protein Donuts

Yield: 6 protein donuts
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

A higher protein spin on pumpkin spice donuts with a low calorie cream cheese icing.


Protein Donuts

  • 1/4 C (30g) All Purpose Flour
  • 1 scoop (32g) Protein Powder, vanilla
  • 3/8 C (92g) Liquid Egg Whites, or two whole egg whites
  • 1/2 C (120g) Canned Pumpkin
  • 1 Tbsp (15g) Unsweetened Apple Sauce, or an extra 1-2 Tbsp canned pumpkin
  • 1 Tbsp Stevia or 0-Cal Sweetener
  • 1 tsp Baking Powder
  • 1-2 tsp Pumpkin Pie Spice

Protein Frosting/Glaze

  • 2 oz Fat-Free Cream Cheese, room temp or softened
  • 1/4 C (60mL) Fat-Free Evaporated Milk
  • 1 scoop (32g) Protein Powder, vanilla


  1. Preheat oven to 350 degrees F and spray a 6-donut pan with low-cal cooking spray.
  2. Mix all donut ingredients together in a large bowl until smooth. (Depending on the consistency of your protein powder, you may not need the additional apple sauce or pumpkin. If your donut batter is too thick, add as needed.)
  3. Spoon the donut batter into the donut pan.
  4. Bake for 15 minutes. 
  5. While your donuts are in the oven, make your frosting by mixing the cream cheese, evaporated milk, and protein powder together. If your cream cheese is not room temp, you can microwave it for 10-15 seconds.
  6. Allow donuts to cool slightly before removing from the pan. Frost and enjoy!


Each donut has 2 Smart Points.

Nutrition Information:
Yield: 6 Serving Size: 1 donut
Amount Per Serving: Calories: 95Total Fat: 0.3gUnsaturated Fat: 0gCarbohydrates: 9.3gProtein: 12.5g

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More Protein Donuts Recipes You Might Like

My Cap’n Crunch Berries Protein Donuts are a reader favorite and have similar macros to these pumpkin spice protein donuts, though slightly more carbs per donut.

cap'n crunch berries protein donuts recipe

And in case you are reading this in fall season, my Apple Pie Donuts are perfect for the season.

high protein apple pie donuts

With 95 calories, 13 grams of protein, and only 0.3 grams of fat, these pumpkin spice protein donuts are the perfect addition to any healthy breakfast or snack.
With 95 calories, 12.5 grams of protein, and only 0.3 grams of fat, these high protein pumpkin spice donuts are the perfect addition to any healthy breakfast or snack.


Wednesday 8th of February 2023

These are really good and simple to make. The silicone molds take a bit longer to cook through (5-10 minutes). I added an extra teaspoon of Swerve b/c the last batch tasted like unsweetened pumpkin puree. Other than that, these were tasty even without frosting. I'll be back for more recipes! Thank you.

Sarah Uberman

Monday 10th of January 2022

Super tasty. I used GF flour, skipped frosting. Perfect snack to hit my sweet spot and macros are on point.?

suzanne davis

Tuesday 22nd of September 2020

can these be made and frozen in single serve? Frosting added later of course

Mason Woodruff

Sunday 27th of September 2020

I'm sure they could be, though I'm no expert on reheating!

Alyssa Frazier

Tuesday 21st of July 2020

Anything with pumpkin & cream cheese calls to me... anytime of year! This recipe uses awesome ingredients, and tasted great. I was always afraid of trying donuts at home but so glad I did! Very easy to make!

Heather Redland

Tuesday 21st of July 2020

Love this recipe. I put regular frosting on for the kids and protein frosting for me :)

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