Soft, fluffy, and protein-packed — these banana donut holes taste like a bakery treat but fuel your body like a workout snack. Made with just a few simple ingredients and no fryer required, they’re the perfect post-gym reward that keeps your goals on track.
Ever crave something sweet after a tough workout but don’t want to undo your progress? These high-protein banana donut holes hit that sweet spot between indulgence and nutrition. They’re golden, lightly crisp on the outside, soft on the inside, and packed with the natural sweetness of ripe bananas. As a fitness chef, I’m all about snacks that taste incredible yet serve a real purpose — fueling muscle recovery and curbing hunger without unnecessary sugar. Each bite gives you satisfying flavor and the right balance of carbs and protein to refuel smart.
In my kitchen, I keep things simple, efficient, and performance-focused. That’s why this recipe uses only wholesome ingredients — mashed bananas, a scoop of protein powder, and a few pantry basics. No deep fryer, no excess oil, and no complicated prep. Just mix, roll, and bake (or air fry). For those already exploring nutritious snacking, check out 25 High-Protein Snacks for Muscle Gain — it’s a solid starting point to keep your energy steady throughout the day.
For these donut holes, I use the Escali Primo Digital Food Scale (Amazon) to measure precise protein portions — because consistency builds results. Accuracy in recipes means accuracy in macros, which is key for muscle-building goals. If you’re serious about your kitchen tools, I also recommend keeping TOWINGO 9-Inch Silicone Kitchen Tongs (Amazon) and the Lightyear Silicone Basting & Pastry Brush Set (Amazon) handy — they make prep and cleanup a breeze.
These banana donut holes take less than 20 minutes from start to finish. They’re light, satisfying, and versatile — great for meal prep, post-workout bites, or even a quick breakfast on the go. Let’s get straight to how you can make them today.
Explore the Steps
Ingredients & Prep for Banana Donut Holes
Making these high-protein banana donut holes is as easy as it gets — minimal prep, maximum flavor. You’ll only need a few common ingredients that come together to create a naturally sweet, protein-rich snack.
Ingredients:
- 1 large ripe banana (about 120g)
- 1 scoop vanilla or cinnamon protein powder (whey or plant-based)
- 2 tbsp oat flour (or almond flour for low-carb)
- 1/4 tsp baking powder
- 1/4 tsp cinnamon
- 1/2 tsp vanilla extract
- Pinch of salt
- Optional: 1 tsp maple syrup or stevia (for extra sweetness)
- For coating: 1 tbsp melted coconut oil + 2 tbsp cinnamon sugar mix
Substitutions:
- Replace oat flour with cottage cheese for extra protein and moisture, similar to our Simple Cottage Cheese Flatbread (Air Fryer).
- For dairy-free, use a plant-based protein powder and coconut oil instead of butter.
- Add mini chocolate chips for flavor variety or mix in chopped nuts for texture.
Recipe Card (Tasty Recipes Plugin)
Tools You’ll Need
- Escali Primo Digital Food Scale (Amazon) – ensures perfect protein portions every time.
- NileHome Stainless Steel Whisk Set (Amazon) – great for smooth batter mixing.
- Lightyear Silicone Basting & Pastry Brush Set (Amazon) – ideal for coating donut holes evenly with melted coconut oil.
- TOWINGO 9-Inch Silicone Kitchen Tongs (Amazon) – convenient for flipping donut holes mid-bake or air fry.
Step-by-Step Instructions – How to Make High-Protein Banana Donut Holes
These high-protein banana donut holes come together in less than 20 minutes. You’ll only need one bowl, one whisk, and a few minutes in your oven or air fryer. Follow these steps to get that golden, bakery-style finish without added sugar or deep frying.
1. Mash the banana
In a medium mixing bowl, mash one large ripe banana until completely smooth. A fork works fine, but for an ultra-smooth texture, whisk it lightly using your NileHome Stainless Steel Whisk Set (Amazon). The smoother the banana, the fluffier your donut holes will turn out.
2. Add dry ingredients
Stir in the protein powder, oat flour, baking powder, cinnamon, and a pinch of salt. Combine until no dry pockets remain. If the batter feels too thick, add 1–2 teaspoons of milk (dairy or plant-based) to loosen it slightly.
3. Fold in the flavor
Add vanilla extract and optional maple syrup or stevia for a touch of sweetness. You can also mix in a small handful of mini chocolate chips or chopped walnuts for extra texture.
4. Shape the dough
Lightly coat your hands with oil, then roll the mixture into small balls — about 1 inch in diameter. Place them evenly on a parchment-lined baking tray or your air fryer basket.
5. Bake or air fry
- Air fryer method (recommended): Preheat to 350°F (175°C) and cook for 8–10 minutes, turning halfway.
- Oven method: Bake at 350°F (175°C) for 10–12 minutes, until the tops are lightly golden and firm to the touch.
Use your TOWINGO 9-Inch Silicone Kitchen Tongs (Amazon) to flip halfway through for even browning.
6. Add the cinnamon-sugar coating
Once baked, brush each donut hole with melted coconut oil using the Lightyear Silicone Basting & Pastry Brush Set (Amazon). Roll them gently in a cinnamon-sugar mixture until fully coated. The coating adds a light crunch and a classic donut flavor without excess oil or frying.
7. Cool & serve
Let the donut holes rest for 3–5 minutes before eating. They’re best enjoyed warm but also store well for up to 3 days in an airtight container. For a make-ahead option, freeze them and reheat in the air fryer for 2 minutes to bring back that just-baked texture.
Coach’s Tip: If you want extra moisture, add a tablespoon of Greek yogurt or a spoonful of cottage cheese to the batter — it boosts protein and keeps every bite tender. Similar techniques work perfectly in recipes like Cottage Cheese Ice Cream and Cottage Cheese Flatbread Chips.
These banana donut holes are soft, naturally sweet, and surprisingly filling. They’re ideal for post-workout recovery or as a healthy coffee companion. Next, we’ll cover Part 3: Nutrition & Benefits, breaking down the macros and highlighting how these ingredients support muscle repair and balanced energy.
Nutrition & Benefits – Why These Banana Donut Holes Work for You
Each bite of these high-protein banana donut holes delivers the ideal post-workout balance — protein for muscle recovery, carbs for glycogen refueling, and minimal added sugar to keep your energy steady. Think of them as a sweet reward that still supports your goals.
Per Serving (2 donut holes):
- Calories: 95
- Protein: 7g
- Carbs: 10g
- Fat: 2.5g
- Fiber: 1.5g
These macros can vary slightly depending on the protein powder and flour you use, but overall, you’re looking at a snack that satisfies both your taste buds and your macros.
The Nutritional Powerhouse Behind Each Ingredient
Bananas provide natural sweetness and potassium, an essential electrolyte that helps prevent muscle cramps after exercise. They also deliver fast-digesting carbs for quick recovery.
Protein Powder supports muscle synthesis and keeps you fuller longer. A high-quality whey or plant-based powder works perfectly.
Oat or Almond Flour adds a slow-release carb base with extra fiber, supporting digestion and satiety.
Cinnamon not only boosts flavor but also helps manage blood sugar spikes, making this a smarter treat than traditional donuts.
Together, these ingredients form a nutrient-dense snack that fuels performance without the crash. It’s a balanced way to satisfy your sweet tooth while keeping recovery on point — a key part of how I approach smart, functional eating for athletes and busy professionals alike.
Pro Tip: If you’re meal prepping for the week, double the batch and freeze half. Pop them into your air fryer for two minutes before eating — they’ll taste freshly made. For other protein-rich, prep-friendly snacks, try the Peanut Butter Cup Protein Pudding or High-Protein Pumpkin Pancakes. Both pair perfectly with a morning coffee or post-workout shake.
Performance Benefit Summary:
- Supports muscle repair and lean mass growth
- Provides quick yet sustained energy
- Easy to digest — no heaviness or sugar crash
- Portable and freezer-friendly for on-the-go fuel
Health Disclaimer: Always consult a healthcare professional for personalized nutrition guidance, especially if you have dietary restrictions or specific fitness goals.
Serving Suggestions & FAQs – Make These Banana Donut Holes Work for You
These high-protein banana donut holes fit easily into any routine — whether you’re training hard, managing macros, or simply want something sweet without the guilt. They’re flexible, portable, and taste just as good warm as they do straight from the fridge.
Serving Suggestions
- Post-Workout Snack: Pair two donut holes with a scoop of vanilla whey in almond milk for a perfect 20g protein combo.
- Healthy Breakfast Bite: Serve alongside Greek yogurt and berries for a balanced, energizing start to your day.
- Coffee Break Treat: Warm a few donut holes for 10 seconds in the microwave and enjoy with your mid-morning espresso — an easy upgrade from packaged snacks.
- Meal Prep Idea: Make a double batch and freeze them in portions. Reheat in the air fryer for 2 minutes and they’ll taste freshly baked again.
If you love recipes that blend flavor and function, check out the High-Protein Lentil Sweet Potato Stew or the Cottage Cheese Wrap. Both offer easy, balanced ways to stay fueled and satisfied throughout your week.
FAQs
1. Can I make these banana donut holes without protein powder?
Yes. Replace the scoop of protein powder with 2 extra tablespoons of oat flour. The texture will be slightly softer, and the protein content lower, but they’ll still hold together perfectly.
2. What’s the best way to store them?
Keep them in an airtight container for up to 3 days at room temperature, or refrigerate for up to 5 days. For longer storage, freeze them and reheat briefly before serving.
3. Can I use an air fryer instead of baking?
Absolutely. The air fryer version gives them a crisp outer layer and soft interior in less time. Just remember to flip halfway for even cooking.
4. Can I use unripe bananas?
Ripe or even slightly overripe bananas work best because they provide natural sweetness and moisture. If your banana isn’t ripe enough, add a touch of maple syrup or honey.
5. Are these donut holes gluten-free?
Yes — as long as you use gluten-free oat flour and protein powder. Almond flour also works well for a low-carb, gluten-free option.
Recommended Products
- Escali Primo Digital Food Scale (Amazon) – ensures accuracy for consistent macros.
- Mercer Culinary Millennia 10-Inch Bread Knife (Amazon) – perfect for slicing baked goods or fruits for garnish.
- Lightyear Silicone Basting & Pastry Brush Set (2-Pack) (Amazon) – great for coating your donut holes evenly without mess.
Coach’s Notes: These donut holes prove that clean eating can still be crave-worthy. They’re small, satisfying, and easy to fit into your weekly prep. My tip: enjoy two as a post-workout snack or three for a light breakfast paired with protein coffee. You’ll stay fueled, full, and consistent — the real key to long-term results.
