Baked Anabolic Maple Glazed Donuts (High-Protein/Low-Sugar Recipe)

This formulation utilizes air-leavening and the structural elasticity of egg whites and oat flour to produce a donut with a cake-like crumb, bypassing the need for deep-frying in lipid-heavy oils. By substituting traditional gluten-dense wheat with a whey-casein and oat flour blend, we create a high-protein lattice that remains tender rather than rubbery. The “Maple Glaze” leverages zero-calorie maple syrup and powdered sweetener to achieve a high-viscosity coating through evaporative thickening, providing the classic sensory experience of a bakery-style donut with a significantly lower glycemic load.

Recipe Details

• Prep Time: 10 Min
• Cook Time: 10 Min
• Total Time: 20 Min
• Yield: 6 Donuts
• Calories: 135 kcal per serving

Ingredients:

The Anabolic Batter

• 60g (3/4 cup) Oat Flour
• 31g (1 scoop) Vanilla Whey/Casein Protein Powder
• 1 tsp Baking Powder
• 1/2 tsp Cinnamon
• 100g Non-fat Greek Yogurt
• 2 Large Egg Whites
• 2 tbsp Unsweetened Almond Milk

The Maple Glaze

• 30g Powdered Zero-Calorie Sweetener
• 2 tbsp Sugar-Free Maple Syrup
• 1/4 tsp Maple Extract

Preparation Steps:

1. Dry Phase Homogenization

1. Preheat your oven to 175°C (350°F). Grease a 6-slot silicone donut pan with non-stick spray.
2. In a medium bowl, whisk the oat flour, protein powder, baking powder, and cinnamon. This ensures the leavening agent is evenly distributed for a symmetrical rise.

2. Wet Phase Emulsification

1. In a separate bowl, whisk together the Greek yogurt, egg whites, and almond milk until smooth.
2. Combine the wet and dry ingredients. Fold gently until just incorporated. The batter should be thick and aerated; over-mixing will result in a dense, tough donut due to protein over-agitation.

3. Thermal Setting & Glazing

1. Transfer the batter to a piping bag (or a plastic bag with the corner snipped) and pipe evenly into the donut pan.
2. Bake for 8–10 minutes. The donuts are done when they spring back to the touch. Do not overbake, as protein powder dries out rapidly once the internal moisture evaporates.
3. While cooling, whisk the powdered sweetener, maple syrup, and extract until a thick glaze forms.
4. Dip the cooled donuts into the glaze and let them sit for 5 minutes to allow the surface tension to set.

Expert Tips:

• The Silicone Advantage: Use a silicone donut pan rather than metal. Silicone provides even heat distribution and allows for easy removal without damaging the delicate protein structure.
• Maple Intensity: If the glaze is too thin, add more powdered sweetener. For a “Maple Bacon” twist, top with 5g of crumbled turkey bacon for a salty-sweet anabolic contrast.
• The Casein Factor: As with most protein baking, a whey-casein blend is superior to 100% whey. Pure whey often results in “deflated” donuts, while casein provides the structural support needed for a rounded shape.