High Protein Cauliflower Donut (Keto & Low Carb Friendly)

Looking for low-carb recipes that are also high in protein? This cauliflower donut recipe is perfect for your needs! It’s keto-friendly and low in carbohydrates, but also high in protein – making it a great snack or meal replacement option. And, it’s easy to make too! 

Macro Breakdown & Calories

  • 145 Calories
  • Carbohydrates: 6 g
  • Protein: 11 g
  • Fat: 7 g

Cauliflower is a great source of fiber, which can promote gut health and help you feel fuller longer. Additionally, it’s packed with vitamins and minerals, including vitamin C, potassium, and magnesium. 

Eggs are another great ingredient for this recipe, as they’re a good source of protein and healthy fats. 

And, finally, the protein powder used in this recipe provides additional protein to help fuel your muscles and support your workout goals.

Related Article: Are Donuts Good or Bad For Bodybuilding?

Ingredients 

  • Cauliflower: I used a fresh head of cauliflower for this recipe, but frozen cauliflower rice can also be used. Just make sure to thaw before prepping.
  • Almond Flour: Almond flour is best for this low-carb recipe, but you can use different types of flour if you have something else on hand. For example,  coconut flour or hazelnut flour would work well.
  • Eggs: Eggs act as a binder in this recipe.  If you’re allergic to eggs, you can try using a flax egg or chia egg as a substitution. 
  • Greek Yogurt:  I used plain, whole-fat Greek yogurt in this recipe, but you could also use vanilla or low-fat yogurt, as well. 
  • Protein Powder: I used vanilla whey protein powder for this recipe, but you could use any type of protein powder that you like. For a vegan option, try using a plant-based protein powder.
  • Monk Fruit: Monkfruit is a natural, low-carb sweetener that can be found in most health food stores.  If you can’t find it, you can use another type of sweetener, like stevia or honey
  • Cinnamon: I love the flavor of cinnamon in these donuts, but feel free to leave it out if you prefer.
  • Baking powder: Baking powder is an important ingredient in this recipe because it helps the donuts to rise. 
  • Salt: I used pink Himalayan salt in this recipe, but you can use any type of salt that you like. 
  • Coconut milk: Coconut milk is my favorite type of milk to use for this glaze, but any type of milk will work.

Related Article: Can You Cook With Protein Powder?

How To Make High Protein Cauliflower Donuts

Step 1

Start by preheating your oven to 350 degrees Fahrenheit. 

Step 2

Add all of the donut ingredients to a food processor and blend until smooth. Then, spoon the batter into a donut pan (I like to use this silicone donut pan), 

Step 3

Bake for 15-20 minutes, or until golden brown. 

Step 3 how to make high protein cauliflower donuts: 5-20 minutes, or until golden brown. 

Step 4

While baking, make the topping by combining all of the topping ingredients in a small bowl.

Step 5

Once the donuts are done, let them cool for a few minutes, then top with the glaze and enjoy! 

Customizations 

high protein cauliflower donut (good for keto & low carb) customizations

You can customize these donuts to fit your health goals or just to change up the flavor. 

For Lower Calories

Try using low-fat yogurt or just egg whites instead of the whole egg to reduce calories. 

For Additional Flavors

Some other flavor ideas include adding different spices to the batter (like pumpkin pie spice or gingerbread spice), using a different type of protein powder, or topping with a sugar-free chocolate glaze. 

How To Store & Meal Prep: 

high protein cauliflower donut how to store and meal prep

These donuts are best enjoyed fresh but can be stored in an airtight container in the fridge for up to 3 days. 

To meal prep, make a batch of these donuts and store them in the fridge or freezer. Then, when you’re ready to eat one, simply reheat it in the microwave for 30-60 seconds.

What Are The Benefits Of Using Cauliflower For Donuts?

Cauliflower is a great source of fiber, which can promote gut health and help you feel fuller longer

When used in recipes, it acts to add low-carb volume as well as a binding agent, helping to hold the ingredients together. 

Additionally, it’s low in calories and carbs, making it a great option for those on a keto or low-carb diet. 

Other High Protein Desserts

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High Protein Cauliflower Donut (Good for Keto & Low Carb) Customizations

High Protein Cauliflower Donut


  • Author: Kelsey Butler
  • Total Time: 25 minutes
  • Yield: 6 1x
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Description

Looking for a way to enjoy donuts without all the carbs? These high-protein cauliflower donuts are perfect for anyone following a keto or low-carb diet! Made with just just a few simple ingredients, they’re quick and easy to make, and taste delicious!


Ingredients

Units Scale
  • 1 cup cauliflower, riced
  • 1/2 cup almond flour
  • 2 eggs
  • 1/4 cup Greek yogurt
  • 1 scoop vanilla whey protein powder
  • 1 teaspoon monk fruit sweetener
  • 1 teaspoon cinnamon
  • 1/4 teaspoon baking powder
  • pinch of salt

 

For the glaze: 

  • 12 tablespoons coconut milk
  • 1 scoop vanilla whey protein powder
  • 1 teaspoon monk fruit sweetener (optional)

Instructions

1. Preheat your oven to 350 degrees Fahrenheit.

2. Add all of the donut ingredients to a food processor and blend until smooth. Then, spoon the batter into a donut pan.

3. Bake for 15-20 minutes, or until golden brown.

4. While the donuts are baking, make the glaze by combining all of the glaze ingredients in a small bowl.

5. Once the donuts are done, let them cool for a few minutes and then top with the glaze.

Notes

Best served immediately. Store in the fridge for up to 3 days.

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Snack, Meal replacement
  • Method: Oven

Nutrition

  • Serving Size: 6
  • Calories: 145 kcal
  • Fat: 7 g
  • Carbohydrates: 6 g
  • Protein: 11 g

About The Author

KELSEY BUTLER

Kelsey Butler is a Registered Dietitian Nutritionist with a Master’s in Nutrition Sciences. She is an expert in nutrition research, coaching, content creation, and recipe development. Kelsey takes a mindful approach towards health and values building relationships with all foods. She understands the importance of providing recipes that anyone can enjoy, no matter their dietary needs. When she’s not focusing on nutrition, Kelsey has a passion for cooking, the outdoors, running, and travel.