The Easiest Prune Apple Cinnamon Protein Donuts (Only 90 calories per serving!)
Do you love donuts, but not what they do to your blood sugar? Then you need to try these delicious prune apple cinnamon protein donuts.
This post is sponsored by Sunsweet Growers. As always, all opinions are my own.
Sweetened with pureed prunes, which add fiber and moisture, these easy-to-make protein donuts can be prepared in just minutes and are filled with good-for-you nutrients. They are so scrumptious, you’ll never want a store-bought donut again!
Why you’ll love this recipe
- No added sugar! Have you ever dreamt that you could enjoy a sweet, glazed donut without added sugar? These protein donuts are your answer. The sweetness in this recipe comes mainly from pureed prunes, allowing the donuts to have the indulgent flavor you love with the benefit of added fiber and antioxidants.
- Balanced with protein & fiber. Usually having a donut daily wouldn’t be recommended for balanced blood sugar. However, this donut recipe balances protein, fat, and fiber for a satisfying treat that will promote stable blood sugar levels while keeping you full for hours to come.
- Less than half the calories! A typical glazed donut can contain anywhere from 250 calories or more per serving. But these prune protein donuts contain less than half that, all while boosting fiber and protein to curb hunger and cravings.
- Easy to store, freeze, and meal prep. I love making this recipe in advance and freezing it to enjoy anytime I am in the mood for a delicious, sweet treat. These donuts can be stored in the freezer for up to 3 months. Then, simply warm and glaze them when you are ready to eat.
What you’ll need
Prunes – Did you know that you can swap out added sugar in baked goods with pureed prunes instead? Prune purée adds moisture and richness to a variety of baked goods. Even better, prunes contain no added sugar and 3 grams of fiber, making this swap beneficial for blood sugar as well. Plus, research suggests that eating 5-6 prunes each day may help to prevent bone loss, which is especially important to people living with diabetes, as this chronic illness increases the risk of osteoporosis.
Protein Powder – Protein powder is an easy way to enhance the nutrition profile of this dessert recipe while improving the texture and flavor as well. When choosing a protein powder, look for varieties with little to no added sugar and at least 15 grams of protein per scoop. For this recipe, unflavored or vanilla protein powder works best.
Applesauce – Unsweetened applesauce provides a sweet taste of fall to this protein donut recipe without the need for added sugar. The addition of apple also provides a nutrition boost as well. Apples are rich in fiber and antioxidants & may offer anti-inflammatory properties, which can help to protect against future disease.
Whole Grain Flour – Flour adds a light, fluffy texture to this protein donut recipe. Choosing a whole-grain flour, such as whole wheat pastry flour, can provide additional fiber and slower-digested carbohydrates to help keep blood sugar levels in balance.
Cinnamon- The combination of prunes, cinnamon, and applesauce in the recipe provides all the great flavors and aromas of fall. But the benefits of cinnamon don’t stop there. Cinnamon has also been shown to improve insulin sensitivity and post-meal blood glucose levels, making it a great addition to this protein donut recipe.
Milk – The addition of milk to this recipe helps to provide the right texture and moisture to the final product. You can use low-fat dairy milk or a plant-based milk of your choosing for the recipe. Just note that using a plant-based milk will adjust the nutrition profile of the recipe slightly.
How to make prune apple cinnamon protein donuts
- Preheat the oven to 350F. Grease a silicon donut pan with cooking spray and set aside.
- In a large mixing bowl, add your dry ingredients and mix well.
- In a food processor, add your wet ingredients along with prunes, and process on high until a smooth texture is achieved.
- Slowly add in your dry ingredients to your wet ingredients, and process on high until a thick batter remains. If the batter is too thick, add extra milk slowly (one tablespoon at a time) until the desired texture is achieved.
- Transfer your batter to a pastry bag and pipe the batter evenly into your donut pan.
- Bake for 13-15 minutes, or until a skewer comes out clean.
- Let the donuts cool in the pan for 10 minutes, before carefully transferring to a wire rack to cool completely.
- Once your donuts have cooled, it is time to glaze them.
- To make the glaze, combine the powdered sugar substitute with cinnamon. Next, add milk slowly while stirring until your glaze is thin enough to spread, but not so thin that it is runny.
- Dip each donut in the glaze then place them on a wire rack while the glaze hardens. (Optional: decorate with sprinkles as desired)
FAQs
Prunes can serve as a substitute for sugars to reduce calories and added sugar without losing flavor, which can be a great way to support health goals while still eating what you love. Sunsweet Amaz!n Prunes are an all-natural source of fiber, with 3g of fiber per serving, which can help to support gut health, appetite regulation, and blood sugar balance. In addition, research suggests that eating 5-6 prunes per day may not just prevent bone loss, but may also help improve risk factors for heart disease and inflammation.
I love using pureed prunes since compared to other dried fruits, they are lower in naturally-occurring sugar and have a low glycemic index of 29. However, that does not mean they are your only option. Dates can also be pureed and make a great sugar swap with their natural sweetness and sticky texture. If you do choose to use dates, the Degloot Noir variety of dates are the best for baking and cooking.
Absolutely! I typically make a big batch of protein donuts, allow them to cool, and then glaze only the ones I plan to eat right away. The remaining donuts can be stored for up to one week in an air-tight container in the refrigerator, or in the freeze for up to 3 months. Protein donuts should be stored before being glazed, and then thawed and glazed when you are ready to enjoy them.
Yes! The wonderful thing about this donut recipe is that it provides a balance of fiber, protein, and fat for steady blood sugar levels after eating. However, just as you would with any meal or snack, you’ll need to balance the carbohydrates in this recipe with your target carbohydrate goals and test your blood sugar to monitor your individual response after eating.
I am a big fan of the cinnamon glaze for this recipe, but that certainly isn’t the only topping you can add. Chopped nuts, nut butter, and even Greek yogurt can all be spread on top of these donuts for a delicious treat.
Other blood-sugar-friendly dessert recipes to enjoy
If you love this easy prune apple cinnamon protein donut recipe, then you have to try these other amazing dessert recipes made with my favorite ingredient: prunes!
Plummus: The fruit hummus you need to try
Low Carb Plum Chia Cheesecake Pudding
These sweet and delicious prune protein donuts are just what you need to satisfy your cravings without spiking blood sugar. They are sure to be your new favorite snack! Ready to give them a try? Go whip up a batch and after you try them (and hopefully love them like I do), remember to give it a 5-star rating & share it with me on Instagram by tagging me @ErinPalinskiWade.
Prune Apple Cinnamon Protein Donuts
Equipment
- silicon donut pan
- cooking spray
- food processor
- pastry bag
- wire rack
Ingredients
- 1 cup whole-grain pastry flour
- ⅓ cup protein powder (vanilla), a no-sugar-added whey protein is recommended
- ½ tsp baking soda
- pinch of salt
- 1 tbsp cinnamon
- ¼ cup unsweetened applesauce
- 1 cup Sunsweet Amaz!n Prunes, pureed (15 prunes)
- 1 tbsp canola oil
- 1 egg
- 1½ cup milk (plant-based or dairy)
Cinnamon Glaze ingredients:
- 1½ cup powdered erythritol sugar substitute
- 1 tsp ground cinnamon
- 2-3 tbsp milk
Instructions
- Preheat the oven to 350F. Grease a silicon donut pan with cooking spray and set aside.
- In a large mixing bowl, add your dry ingredients and mix well.
- In a food processor, add your wet ingredients along with prunes, and process on high until a smooth texture is achieved.
- Slowly add in your dry ingredients to your wet ingredients, and process on high until a thick batter remains. If the batter is too thick, add extra milk slowly (one tablespoon at a time) until the desired texture is achieved.
- Transfer your batter to a pastry bag and pipe the batter evenly into your donut pan.
- Bake for 13-15 minutes, or until a skewer comes out clean.
- Let the donuts cool in the pan for 10 minutes, before carefully transferring to a wire rack to cool completely.
- Once your donuts have cooled, it is time to glaze them.
- To make the glaze, combine the powdered sugar substitute with cinnamon. Next, add milk slowly while stirring until your glaze is thin enough to spread, but not so thin that it is runny.
- Dip each donut in the glaze then place them on a wire rack while the glaze hardens. (Optional: decorate with sprinkles as desired)