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Protein Bites


As someone who was recently diagnosed with Mast Cell Activation Syndrome, and has spent the last almost thirty years of my life without any dietary restrictions, you can imagine how hard it is now to suddenly become ill to foods I had been enjoying my whole life. My journey to wellness lead me to create each and every one of these recipes featured on Damngoodthyme.

With the diagnosis of MCAS came hormonal imbalances, leading to hypothyroidism and PCOS. What I was unaware of at the time of these diagnoses, was that diet would play the biggest role in helping me achieve remission and lose the weight gained from all of the inflammation my body was under. I began to prioritize eating high protein meals to help with blood sugar imbalances. But, with any "diet" there should always be room for foods that you enjoy. With the cold weather approaching, I wanted to incorporate the fall flavors into my meal prep- which is why I came up with these high protein Pumpkin Protein Spice Bites.

They are the perfect blend of autumn flavors, featuring cinnamon, nutmeg, and a rich pumpkin puree, with the addition of vanilla protein to make each bite satisfying and nurturing. Whether enjoyed as a post-workout snack or a festive treat to share with loved ones, these Pumpkin Spice Protein Donut Holes redefine the joy of indulgence. Each bite is a celebration of autumn's flavors, proving that you can savor the season without compromising on your commitment to a balanced and protein-rich lifestyle. Welcome the warmth of fall into your kitchen with every delicious bite.

Table of Contents


Donut Holes:

1/2 cup oat flour

1/2 cup pumpkin puree

1 Tsp cinnamon

1 Tsp pumpkin spice

2 tbsp monkfruit

1 tsp baking soda


1 scoop vanilla protein

1/4 cup powdered monkfruit

milk to consistency, oat or almond recommended

Ingredient Substitutions

Oat Flour: The oat flour can be substituted with almond flour in an equal ratio, however, I have not tried coconut flour or all-purpose flour.

Monkfruit: The monkfruit can be substituted with coconut sugar, regular sugar, or erythritol.

How to Make the Pumpkin Spice Protein Bites

1. Preheat air fryer to 400 F: If your air fryer requires time for preheating, you will want to do this first, as the batter for the protein bites does not take very long to make. You can also use an oven if you do not have an air fryer.
2. Mix all ingredients and scoop into balls: In a large bowl, mix all of the ingredients for the donut holes, making sure to add the pumpkin puree in last for the best consistency.

Ingredients for donut holes

3. Roll into Balls: Using a spoon or your hands, roll the donut holes into shape, and place on a parchment paper lined tray or into the air fryer.

Donut holes

3. Air fry for 6-8 minutes: Air fry the donut holes for 6-8 minutes. Let rest and cool for 20 minutes before glazing.
4. Mix glaze ingredients: While the donut holes are cooling, mix your glaze ingredients into a large bowl. The consistency should be slightly runny, but also a bit pasty to be able to stick to the donuts.

Glaze Ingredients

5. Dip donuts into glaze and refrigerate for 10 minutes: Once the donut holes are cooled, dip them into the glaze, ensure all sides are coated. Refrigerate for 10 minutes to harden the glaze around the donut.


Frequently Asked Questions

What ingredients can I substitute?
Oat Flour: The oat flour can be substituted with almond flour or cassava flour however; I have not tried to use any other gluten free flours. Make sure to leave a comment below if you try out any of the other gluten free flours.
Monkfruit: The monkfruit is used in this recipe as it has the lowest Glycemic Index and is also SIBO friendly. You can certainly utilize any other non-liquid sweetener here.
How can I make these Pumpkin Donut Holes AIP Compliant? 
To make the Pumpkin Donut Holes AIP compliant, the only thing you would have to switch is the oat flour to either cassava or tigernut flour. This is my favorite tigernut flour.

Storage Instructions

Cooling: Allow the homemade pumpkin spice donut holes to cool completely before attempting to store them. Placing warm donuts in a sealed container can create condensation, making them soggy.
Airtight Container: Store the cooled donut holes in an airtight container to prevent them from drying out and to maintain their freshness. You can use plastic containers or resealable plastic bags. Make sure the container is clean and dry before placing the donut holes inside.
Refrigeration: For longer storage, especially if you've glazed the donuts, consider storing the donut holes in the refrigerator. Place them in an airtight container or wrap them tightly with plastic wrap. This can help extend their freshness for up to a week. These are my favorite airtight containers.
Freezing: If you want to store donut holes for an extended period, freezing is a good option. Ensure the donut holes are completely cooled before freezing. Place them in a single layer on a baking sheet and freeze until solid. Once frozen, transfer them to a freezer-safe bag or airtight container, separating layers with parchment paper to prevent sticking. These are my favorite reusable freezer bags. Frozen donut holes can be stored for several weeks.
Avoid Moisture: Moisture can affect the texture of donut holes, making them soggy. Be cautious about storing them in overly humid environments or with other moist foods.
Labeling: If you're freezing the donut holes, label the container with the date of preparation. This helps you keep track of their freshness and ensures you use them within a reasonable time frame. These are my favorite reusable food labels.
Thawing: When ready to eat frozen donut holes, thaw them in the refrigerator or at room temperature. Reheating them in the oven or toaster oven for a few minutes can help restore their texture.

By following these storage guidelines, you can enjoy your homemade donut holes at their best for an extended period.

Pumpkin Spice Protein Bites Recipe

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Hi, I'm Amanda, founder of Damngoodthyme. I'm so glad to have you here!

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