Pronut Recipe

Of course, I have been in the baking mood lately. I happened to be searching the interweb for a “healthy” donut recipe because I recently bought donut baking tins, haha. This is a great, simple recipe! Dave even approved of the pronut taste and texture. *Disclaimer: this is not a donut, lol. So unfortunately, it’s not going to taste as good as the real thing. BUT, if you have a sweet tooth like me and are looking for some healthier options, this is a good substitute. I tweaked a little and actually added more fat because I didn’t have several ingredients, but my macros were still awesome. I’ve posted the original recipe so you can see how he got his macros, in addition to my edits, my macros and my recommendations for protein powder.



  • 1/4 C All Purpose Flour
  • 1 scoop Protein Powder chocolate
  • 3/8 C (92g) Liquid Egg Whites or 2 whole egg whites
  • 1/2 C (120g) Canned Pumpkin
  • 2 Tbsp Swerve Confectioners or Zero-Calorie Sweetener
  • 1 Tbsp (15g) Apple Sauce
  • 1 tsp Baking Powder
  • 3 Tbsp (15g) Unsweetened Cocoa Powder
  • I was out of applesauce, so I used 1 tbsp real butter.
  • I mixed all ingredients and put batter in a large ziplock bag. Then cut the end of the bag and use it to pipe the batter into the tins. This is much easier than scooping and trying to get the batter to lay nicely.


  • 1 serving (32g) Fat-Free Cream Cheese
  • 1 Tbsp (15g) Sugar-Free Chocolate Syrup
  • 1 scoop Protein Powder chocolate

  • I used full fat cream cheese because that’s all I had, and who wants fat free cream cheese? Ew.
  • I actually used sugar free maple syrup instead of the sugar free chocolate syrup. I also assume you could used Walden Farms sugar free syrup as well.
  • My icing was really thick, so to thin it out a little I just added a few drops of water until I got my desired consistency.


  1. Preheat oven to 350 degrees F and spray donut pan with low-cal cooking spray.
  2. Mix pronut ingredients in a large mixing bowl until smooth.
  3. Fill donut pan evenly and bake for 15 minutes.
  4. To make your frosting, mix cream cheese (room temp helps), chocolate syrup, and one scoop of protein powder together until creamy. 
  5. To cover donuts, allow them to cool briefly and dip them face down into frosting mixture. Twist them back and forth in a circular motion and remove to let the frosting set.
  6. Top with sprinkles because, I’m a child.
  • Original macros for 1 donut: 89 cals, 9.3c, 0.7f, 11.2p.
  • Macros for my donut given substitutions: 104 cals, 5.8c, 4.3f, 11.2p

For protein powder, I assume any will be fine. But again, I have found that Quest chocolate and vanilla powders dissolve so nicely into everything. However, I was given a new protein powder suggestion by a friend and I LOVE IT! Morphogen Nutrition has awesome whey protein selections with great flavors AND it dissolves so well into all food. Seeing as how I only use protein powder in things like oatmeal, yogurt and for baking, I prefer the non-chalky flavors and consistency of these!

Chelsea Ulmer

Chelsea Ulmer

CrossFit IPA Owner & Trainer, ER Trauma Nurse
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