High-Protein Blackberry Donut Holes (Air Fryer Recipe)
- Laura Martire
- 16 minutes ago
- 2 min read
Simple. Sweet. Blood-Sugar-Friendly. If you want a snack that feels like a treat but actually supports your energy, hormones, and cravings, this is it. These protein-packed blackberry donut holes are:
made with real food
easy to mix, no mixer required
ready in about 15 minutes in the air fryer
great as a mid-day snack, post-workout bite, or when you're craving a sweet treat without the crash
In perimenopause and menopause, stable blood sugar matters because fluctuations can feed cravings, zap energy, and make weight management difficult. Snacks with protein + fibre are one of the simplest levers you can pull for steadier energy and fewer cravings.
The Recipe: High-Protein Blackberry Donut Holes
Ingredients
½ cup blackberries, antioxidant goodness, adds a touch of sweetness + fibre
½ cup almond flour, low-glycemic base
½ cup cottage cheese protein powerhouse
1 tbsp monk fruit sweetener, sweetness without the blood sugar spike
Directions
In a bowl, mix all the ingredients until combined.
Roll into small 1-inch balls.
Place in your air fryer basket and cook at 375°F (190°C) for approximately 15 minutes (you'll want to cook these until they are slightly firm)
Let cool slightly and enjoy warm.
Why These Work in Midlife
Protein keeps you satisfied and helps curb cravings and supports lean muscle (which naturally declines with age).
Berries provide antioxidants and fibre, which help slow digestion, support hormones, and give a gentle sweetness that doesn’t spike blood
Minimal ingredients, big impact. With just four whole foods, you probably already have.
Want More Hormone-Friendly Recipes?
I’ve put together a FREE Hormone-Friendly Meal Guide with recipes that help stabilize blood sugar, support metabolism, and keep cravings in check. Grab it here. It’s my go-to resource for women in perimenopause and menopause who want real food that works.
Ready to Go Deeper?
If you’re done with guesswork and want a step-by-step plan that actually helps with cravings, energy swings, sleep, and metabolism in perimenopause, the Nourish to Thrive 6-Week Program is designed for exactly that.
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