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.

29 thoughts on “Pumpkin Spice Protein Donuts”

    • Oh yeah, I’ve seen a few others bake them as muffins and in mini loaf pans. I think the time and temp should be about the same, though you may have to extend the bake time just a tad to make sure they cook through. Let me know how they turn out!

    • I would store the donuts (w/o the frosting) at room temp in an airtight container for up to a few days.You can make the frosting and store it in the refrigerator to frost as you eat them since applying it first might make the donuts soggy.

  • awesome recipe!!!! so simple to make and tastes bomb.com
    forreal! it takes me 5 minutes to whip up the ingredients and throw it all into the oven. Simple, macro friendly, and a go-to dessert!

  • I made these donuts and they were the bomb. I did not have the pumpkin pie spice, but they still tasted delicious. I stored them for a few days (with frosting on) and they were still delicious days after. Perfect for breakfast or just a snack on the go. Definitely will be making these again!

  • Made these last night using coffee flavoured protein to give them more of a pumpkin latte vibe and they turned out amazing!!! I qlso made a swerve coffee glaze to go on top which just added to the coffee flavour. Definitely going to make these again! Also, using a metal pan and even spraying it they stuck 🤔 any extra tips for stopping them from sticking???

  • Love these although I did make a slight tweak to the recipe as I did not have cream cheese…then found out I had no evaporated milk lol. For frosting to took my cinnabon creamer and mixed it with the protein powder and stevia. Thick so added a little water…made a great frosting for these but did add some calories. 🤷‍♀️

  • Could you possibly replace the all purpose flour with eith coconut or almond flour??? Wonder if it will change the end product…

    • Almond flour would be my first choice. You could probably get away with swapping it gram for gram and removing a tablespoon or two of pumpkin.

    • I’m sure a muffin tin would be fine. You might fill only a portion of the slots, though. You don’t want sad, short muffins. 😉 As for the PFC, I’m not sure about a substitution ratio so you might have to experiment. Sorry!

  • First thing I made with my donut pan. I made these and made my own frosting using greek cream cheese and trader joes cinnamon bun spread. They were really good for a low calorie donut.

  • I am a pumpkin addict and finding this recipe has helped me not want to eat all the unhealthy pumpkin things in stores. These are so moist and delicious and will make you want to have them on repeat!

  • This was the very first recipe I made off Mason’s site and obviously it was amazing cuz I keep coming back for more! Honestly I screwed up the first time I made them, I put the donuts in the oven and then turned around and noticed that my premeasured flour was still sitting in a bowl on the counter. Suddenly it made sense why it seemed too wet and why I ended up adding a little extra protein powder. OOPS. They were still amazing fresh out of the oven with a swerve glaze and my family enjoyed them but I think if they had lasted until the next day they would have gotten pretty dry. The next time I made them they were MUCH better, so lesson learned! haha

  • I make these every single Sunday! They are a staple in our household. I save the macros and don’t do the frosting. The spice in these hit the pumkpin spot. They also freeze and travel well! We will be enjoying these year around!

  • I make donuts just about every other week and I am addicted to pumpkin so these are perfect for me. Recipe is quick and easy. I made a few donuts with the icing and a few without. Honestly, they taste amazing either way. The donuts are full of flavor and are not super dense (like a lot of protein donuts can be). Seriously one of my fav donuts to make!

    • Yes, you can! I subbed self rising today and it worked great. They are not as round on the top as they do rise quite a bit (and then deflate a little after baking) but I didn’t mind all that much.

  • I just made these and omg LIFE CHANGING!!!!!
    I used almond milk instead of the evaporated milk (didnt want to open the can) and still delicious!!!

    Thank you so so soooooo much for your recipes! I try so hard to be healthy but the sweets are SO hard to give up! Thank you for making it so much easier!!!

  • 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!

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