Each serving of these golden air fryer donut holes delivers 28 grams of protein from cottage cheese and eggs while keeping calories at just 305. Inspired by German Quarkbällchen — the beloved fried cottage cheese balls found at Christmas markets and bakeries across Central Europe — this version swaps the deep fryer for an air fryer and adds vanilla protein powder for a substantial nutritional upgrade. The result is a dessert that earns its place in your weekly GLP-1 meal plan rather than feeling like a guilty exception. With only 7 grams of fat per serving, these donut holes prove that satisfying sweets and smart eating can share the same plate.

The flavor draws from classic German baking: a subtle lemon brightness from fresh zest, warm cinnamon, and pure vanilla that perfumes the batter as it cooks. Inside, the texture is soft and almost custardy — somewhere between a pancake bite and a baked custard — while the air fryer delivers a gently crisp, golden shell. A warm plum compote spooned alongside brings a tart-sweet, jammy contrast that makes each bite feel like something from a European café rather than a protein snack.

For GLP-1 users, the portioning here matters as much as the macros. Four small donut holes with a generous spoonful of compote is a complete, satisfying dessert — enough to end a meal properly without the volume that leads to discomfort. Air frying uses just a light spray of oil rather than the cup or more required for traditional deep-frying, which means less fat to slow digestion and fewer of the heavy, greasy qualities that can trigger nausea during the first months on medication.

Why This Works on GLP-1

The 28 grams of protein per serving come from two complementary sources. Cottage cheese provides casein, a slow-digesting dairy protein that sustains amino acid delivery for hours after eating. Eggs contribute a complete amino acid profile with particularly high leucine content — the amino acid most directly responsible for stimulating muscle protein synthesis. For anyone on Mounjaro or Zepbound experiencing the rapid weight loss that these medications can produce, maintaining adequate protein at every eating opportunity — including dessert — helps preserve the lean muscle mass that keeps your metabolism running efficiently.

Air frying keeps the total fat at just 7 grams per serving, compared to the 16 to 20 grams you would get from traditional deep-fried Quarkbällchen. This matters beyond simple calorie math. GLP-1 medications slow gastric emptying, which means high-fat foods sit in the stomach longer and can intensify feelings of fullness, bloating, or nausea. Keeping fat moderate while prioritizing protein lets you enjoy a genuine dessert experience with digestive comfort.

The combination of protein and the gentle carbohydrates from oat flour and honey also helps stabilize blood sugar after the meal. Rather than the sharp glucose spike and crash that comes from refined-flour pastries, the protein content moderates the glycemic response and works alongside your medication's glucose-regulating effects rather than against them. At 305 calories, this dessert uses your caloric budget efficiently — roughly 37 percent of those calories come directly from protein.

Ingredients (serves 4)

For the donut holes:

  • 1 cup (226g) low-fat cottage cheese
  • 4 large eggs
  • 2 scoops (62g) vanilla whey protein powder
  • 1/2 cup (60g) oat flour
  • 1 tablespoon (21g) honey
  • 1 teaspoon vanilla extract
  • Zest of 1 lemon
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon ground cinnamon
  • Pinch of fine sea salt
  • Cooking spray

For the warm plum compote:

  • 3 medium ripe plums (225g), pitted and diced
  • 1 tablespoon (21g) honey
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon fresh lemon juice
  • 2 tablespoons (30ml) water

For serving:

  • 1 tablespoon (8g) powdered sugar (optional)

Instructions

Prepare the batter:

  1. Add the cottage cheese to a blender or small food processor and blend until completely smooth, about 30 seconds. Residual lumps create uneven texture in the finished donut holes, so take the time to get this fully smooth.
  2. In a large mixing bowl, whisk the eggs until well beaten. Add the blended cottage cheese, honey, vanilla extract, and lemon zest. Stir until the mixture is evenly combined and slightly frothy.
  3. In a separate small bowl, whisk together the oat flour, protein powder, baking powder, cinnamon, and salt — this prevents the protein powder from clumping when it meets the wet ingredients.
  4. Fold the dry mixture into the wet ingredients until just combined. The batter should be thick but scoopable, similar to a dense pancake batter. Let it rest for 5 minutes while you preheat the air fryer — this allows the oat flour to hydrate and makes shaping easier.

Shape and air fry:

  1. Preheat the air fryer to 350°F (175°C). If your basket does not have a nonstick coating, line it with perforated parchment paper.
  2. Using a small cookie scoop or tablespoon measure, portion the batter into 16 roughly equal balls, about 1 1/2 tablespoons each. If the batter sticks to your hands, dampen them with a little water between each ball.
  3. Place the first batch of 8 balls in the air fryer basket, leaving about 1 inch of space between each. Spray the tops lightly with cooking spray to promote even browning.
  4. Air fry for 10 to 12 minutes, gently turning each ball at the 6-minute mark using tongs or a small spatula. The donut holes are done when they are golden brown on the outside and a toothpick inserted into the center comes out clean.
  5. Transfer the first batch to a plate and repeat with the remaining 8 balls.

Make the compote while the first batch cooks:

  1. Combine the diced plums, honey, cinnamon, lemon juice, and water in a small saucepan over medium heat.
  2. Bring to a gentle simmer, then reduce heat to medium-low. Cook for 6 to 8 minutes, stirring occasionally and pressing the plums lightly with the back of the spoon, until they break down into a thick, jammy sauce. Remove from heat — the compote will thicken further as it cools slightly.

Serve:

  1. Divide the donut holes among 4 plates, 4 per serving. Dust lightly with powdered sugar if desired. Spoon warm plum compote alongside or over the top. Serve within 15 minutes of cooking for the best contrast between the crisp exterior and soft interior.

Nutrition per Serving

Nutrient Amount (approx.)
Calories ~305 kcal
Protein ~28g
Fat ~7g
Carbohydrates ~27g
Fiber ~2g

Estimates based on low-fat cottage cheese, a standard vanilla whey protein powder (25g protein per scoop), and the plum compote served as described. Actual values vary depending on your specific protein powder brand and cottage cheese fat percentage.

Practical Notes

Make-ahead and storage. Cooked donut holes keep in an airtight container in the refrigerator for up to 3 days. Reheat in the air fryer at 325°F (165°C) for 3 to 4 minutes to restore the crisp exterior — microwaving works but produces a softer, less appealing texture. Store the compote separately for up to 5 days and reheat gently on the stovetop or in the microwave.

Protein powder matters. Use a vanilla whey protein powder you already enjoy drinking, since its flavor shapes the batter significantly. Whey isolate produces a slightly drier crumb than whey concentrate. Plant-based protein powders work but may need an extra tablespoon of honey to compensate for their less sweet flavor and can produce a somewhat grainier texture.

Quark substitute guidance. If you can find German-style quark (Magerquark or low-fat quark) at a European grocery, use it in place of the cottage cheese and skip the blending step entirely. Quark has a naturally smooth consistency and slightly tangier flavor that makes these taste closer to the traditional original. Blended low-fat cottage cheese is the closest widely available substitute in most American supermarkets.

Fruit swaps for the compote. The plum compote works beautifully here, but the technique adapts to any soft stone fruit or berry. Cherries, apricots, or a mix of blackberries and raspberries all make excellent alternatives with similar cook times. Keep the honey, cinnamon, and lemon juice ratios the same — they balance acidity and sweetness across different fruits.

Freezing for batch prep. Freeze fully cooked donut holes in a single layer on a baking sheet until solid, then transfer to a freezer bag. They keep for up to 2 months. Reheat from frozen in the air fryer at 325°F for 5 to 6 minutes with no thawing needed. This makes them a convenient grab-and-go GLP-1 sweet when a craving hits unexpectedly.

Frequently Asked Questions

Can I eat these donut holes if I'm in the first few weeks of GLP-1 medication?
During the initial titration phase of medications like Wegovy or Mounjaro, your appetite and tolerance for different textures may change week to week. Start with 2 donut holes instead of 4 and eat slowly — the protein content makes even a half serving nutritionally worthwhile at roughly 14 grams of protein. Skip the powdered sugar dusting if sweetness feels overwhelming during early adjustment. If you experience any nausea after eating, wait 20 to 30 minutes between the donut holes and the compote to let each settle before adding more.
What can I use instead of oat flour?
Almond flour works as a one-to-one substitute and reduces carbohydrates by about 15 grams per batch while adding healthy fats and slightly more protein. Coconut flour absorbs significantly more liquid, so use only 3 tablespoons (about 25g) if substituting and consider adding one additional egg to compensate for the dryness. Whole wheat pastry flour is another option if you tolerate gluten well. For a gluten-free choice beyond almond flour, buckwheat flour provides a subtle nutty flavor that pairs nicely with the cinnamon plum compote.
How should I store and reheat these for weekly meal prep?
Store the donut holes and compote in separate airtight containers in the refrigerator — combining them causes the donut holes to absorb moisture and lose their crisp exterior. The donut holes keep for 3 days refrigerated or up to 2 months frozen. Always reheat in the air fryer at 325°F for 3 to 4 minutes from refrigerated or 5 to 6 minutes from frozen. The compote reheats in 30 seconds in the microwave and keeps for up to 5 days refrigerated.
My appetite is very small on GLP-1 — is this too much food for one sitting?
Each serving is just 4 small donut holes with about 2 tablespoons of compote, which makes it one of the smaller dessert portions on the site. If even that feels like too much, prepare the full batch but eat 2 donut holes per sitting and save the rest. Two donut holes still provide roughly 14 grams of protein, which is nutritionally meaningful. The beauty of this recipe is that it scales down easily and stores well, so nothing goes to waste even if your appetite varies from day to day.
Why do the donut holes need to be flipped during air frying?
Unlike a conventional oven that heats from all sides, most air fryers direct hot air primarily from above. Flipping at the halfway point ensures the bottom develops the same crispy, golden finish as the top. Use silicone-tipped tongs and work gently — the donut holes are still soft inside at the 6-minute mark and can tear if handled roughly. If your air fryer has a rotating basket or dual heating elements, you can skip the flip, but check doneness a minute early since these models tend to cook slightly faster.

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.