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Protein Sparing Donut Holes

By September 14, 2013February 18th, 2023Breakfast, Desserts, Holiday Recipes, Vegetarian

Protein Sparing Donut Holes

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“I purchased your 30 day accelerated meal plan package around November and have lost over 35 lbs. (I started cutting out carbs in August by reading your blog) My doctor had warned me about my weight gain so when I saw her in January for routine blood test she was ecstatic about my results, both in my blood numbers and my weight loss. Thank you so very much for all of your shared knowledge! Now, my naturally thin husband and kids are on board…BTW, hubby and 1 son have genetically high cholesterol, looking forward to their blood test results after 6 months on your program! My best friend and her family have purchased your assessment and books and are on their way to great health also! I praise God for you Maria! Thank you!” – Susan

To get the results fast, click HERE for easy to follow keto-adapted meals.

low carb donut

low carb donut


Soy protein isn’t a good substitute for whey protein! About 20 percent of babies in the United States are now fed soy formula, but the estrogens in soy can cause long term harm your baby’s sexual development and reproductive health that is irreversible. Babies consuming soy formula ingest about 5 birth control pills worth of estrogen every day.

1. THYROID ISSUES: Phytoestrogens are estrogen like. Mega consumption of these isoflavone are found in soy burgers, milk, soybutter and are very harmful for thyroid function.

2. CANCER: The estrogenic and toxic effect is linked to breast, uterus, and thyroid cancer.

3. INFERTILITY: Soy is linked to growth disorders, thyroid problems, infertility, and tumors.

4. TIRED TOXIC LIVER: Soy has toxic chemicals that clog up the liver and can’t be metabolized, unless fermented.

5. MINERAL DEFICIENCIES: Soy has anti-nutrient properties that block absorption of minerals from intestines (which in turn slows the thyroid).

6. DIGESTION: Contains enzymes inhibitors that reduce protein digestion.

7. Processed soy protein contains carcinogens such as nitrates.

The total caloric intake from soy in the Chinese diet is only 1.5%. Modern soy doesn’t resemble traditional Asian soy in any way. And to make matters worse, soy has become one of the biggest genetically modified crops in the world, with most (over 90%) of it being GMO. So, now we have all this soy milk, most of which is not organic, going into our babies, and our general population, who all believe it is healthy; all because of marketing.

low carb donut

Protein Sparing Donut Holes

Maria Emmerich
Course Breakfast
Cuisine American
Servings 12


  • 1/2 cup vanilla egg white protein or whey if you can tolerate dairy
  • 2 tsp baking powder
  • 1/8 tsp Redmond Real salt
  • 4 TBS unsweetened almond milk
  • 1 egg
  • 2 TBS Natural Sweetener or Erythritol and a few drops of stevia glycerite
  • Coconut oil or Ghee for frying
  • 6 large egg yolks
  • 1/2 cup unsweetened almond milk
  • 1/4 cup Natural Sweetener or erythritol and 1/4 tsp stevia glycerite
  • 1/4 cup coconut oil melted (or butter)
  • 1 tsp nutmeg
  • 1 tsp rum extract


  • Mix topping ingredients and set aside. Whisk dry ingredients together. Whisk egg with other wet ingredients, add to dry ingredients, and whisk to combine well. Fill a donut skillet, cast-iron pan, or dutch oven with oil and heat (click HERE to find the cast iron donut pan I used). When oil reaches around 350 to 360 F, drop batter into the oil. The batter will spread and puff up. When the underside browns, flip. In another 30 to 45 seconds, it will be ready to remove. Be sure enjoy them ASAP, as they will lose their crisp if they sit too long. Sprinkle with Swerve and nutmeg.
  • DIP: Whisk egg yolks, almond milk, and natural sweetener in <g class="gr_ gr_95 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep" id="95" data-gr-id="95">medium</g> metal bowl to blend. Slowly mix in the melted oil/butter so the eggs don't cook unevenly. Set bowl over <g class="gr_ gr_96 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep" id="96" data-gr-id="96">saucepan</g> of simmering water. Whisk mixture constantly and vigorously until thickened and <g class="gr_ gr_97 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep" id="97" data-gr-id="97">instant-read</g> thermometer inserted into mixture registers 140°F for 3 minutes, about 5 minutes total (or coats the back of a spoon). Add nutmeg and extract. Remove mixture from over water. Serve warm or chilled. (If serving chilled, it can be prepared 1-3 days ahead and refrigerated. Re-whisk before serving.


Traditional Donut Holes (using flour, whole milk and sugar) = 170 calories, 5.7g fat, 3.8g protein, 26.6 carbs, 0 fiber
"Healthified" Donut Holes = 83 calories, 5.2g fat, 7.2g protein, 2.5 carbs, 0 fiber

low carb donut

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Anonymous says:

    hi, i love your site, and i respect your tough look at conventional ‘health food.’ totally great! i’m sorry if this isn’t the right place or way to offer a critique, but i guess this is really more of a question.

    i’m curious why you’re not more skeptical of truvia, and exactly what’s in it. ‘natural flavors’ = we have no clue; cargill makes it, and i have little faith in them.


  • Thanks Anonymous!

    I personally use Organic Zero erythritol and NOW stevia glycerite, but some people want options that you can find in a typical grocery store…

    I hope that helps!

  • Vittoria says:

    Could you cook these any other way without purchasing a donut hole pan? Baked in a mini muffin pan perhaps? Love this idea!

  • I would actually make this recipe which is similar, but you don’t need a donut pan.


    Happy Eating!

  • Taryn says:

    Hi Maria! First, I’ve been reading your blog for quite some time and really appreciate all the work you put in to making healthy recipes that taste great. I just have a quick question: I’ve read that soy products aren’t good for our health. I’m wondering if that applies to soy that hasn’t been processed heavily like black soy beans, edamame, etc? We use organic black soy beans sometimes as a substitute for higher-carb beans in chili or black bean brownies. My thinking is that it’s not as concentrated of a soy-hit as soy milk or soybean oil. If we’re eating these beans 2-3 times a month, what’s your take? Thanks for your input!!

  • I think those are fine in moderation. 2-3 times a month is cool!

    Thanks SO much for your interest and support Taryn!!!

  • Stacy says:

    Maria, if you replace the sweetener with “Just Like Sugar,” what would that do to the batter? I know the sweeteners all have their own properties, just wondering if that could work here. Thank you.

  • Just like sugar will work great! Just make sure to sift the dry ingredients into the wet or you might get a clump… It is all a fiber so it sometimes can gel up.

    Happy eating!

  • Andrea says:

    I went out and bought soy milk b/c I thought it was supposed to be some sort of superfood I needed. I’m just glad I haven’t given it to my kids. I heard of your blog from My Lunch Rox and, although your ingredient lists scare me 🙂 I am inspired to learn more. I just wish my local Publix carried all of your ingredients. Whole Foods is a bit of a trek for me, especially with 3 kids under 5 in tow!

  • Thanks For your interest Andrea!

    You can now find most of the ingredients in the health isles of most grocery stores. If I can’t find something, I ask them to carry it.

    But since I also have small toddlers, I order my stuff online! It is cheaper that way anyway;). If you click on the ingredients you will go to my aStore which is the place where I find ingredients at the best price.

    Knowledge is Power

  • Anonymous says:

    Hi Maria, could you cook these using the same technique as Yorkshire Pudding? So put a small amount of coconut oil in each mini muffin hollow, heat it really hot in the oven, then put batter in each and pop back in the oven?

    • I think that would work great. Let me know if you try it! 🙂

    • Anonymous says:

      Hi Maria, the Yorkshire Pudding technique works, but you must use coconut oil (butter would burn) – about 1/2 tsp in each muffin hollow, then pop in the hot oven for about 3 or 4 minutes before adding 1 to 2 tbsp of batter to each. This recipe does 24 mini muffin size donut holes. I baked them at 375, can’t remember how long, maybe 8 minutes? I just watched them. I personally find that so far I don’t like anything made with the Jay Robb egg white protein, but it’s so expensive, I’m going to keep trying recipes. Next up are the almond flour protein waffles.
      Heather from Canada

    • Awesome! Thanks for the tip. 🙂 Try the Shamrock shake or the Pizza crust. They are great options for protein powder.

  • Anonymous says:

    I made these with whey protein and the were great but when i made them with egg white protein they looked great but were like horrible styrofoam pucks.

  • Argia says:

    Wow! Maria everyday I am reading and learning SO much more from you. Although, now I am feeling horrible! My son was allergic to regular formula and the doctors recommended the soy alternative until he was about 6 months old. He is 24 now and has always had digestive issues and has been diagnosed with Hypo-thyroid, although it has not been diagnosed the same as my Hashimoto’s. Are any of the possible damages reversible? Do you address this in any of your books? Thank you for opening my eyes… I so wish I had found you much sooner!

  • Jill says:

    Hi Maria, I too like Argia am learning so much from your books. I gave soy formula to my daughter her 1st year. She is 12 and seems fine but what can I do to reduce the potential of her developing issues? I am moving our family diet towards your healthy high fat, moderate protein and low carb recommendation. Perhaps a health assessment? I read Maca powder, DIM and Myomin are helpful. Where should I start?

  • Karen says:

    Hi Maria. I searched your site for any info on soy because my niece is giving her 1-year old organic soy milk and I was concerned. If it’s labeled organic, is it safer? It seems, organic or not, the estrogenic effects should be considered.

    Also, another question. Do the Jay Robb protein mixes have soy in them? I can’t seem to find a decent protein that doesn’t have soy in the ingredient list.

  • Randi says:

    can i use an Aebleskiver Pan?

  • Linda D says:


    Is the nutritional comparison for a typical serving size, 28 grams? Or is it for one donut hole?

  • Sam says:

    Why do you ise whey in so many recipes? Is it for nutritional benefits? Can I substitute it with something else other than egg protein?

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