Well, I am French, so eating crepes at least one time a week is in my blood. But recently, I really wanted to create a new crepe recipe for my post work out breakfast. I usually work out on an empty stomach, come back at around 10.00 am super hungry.
So that is how I came up with this protein crepes recipe. I am not a big fan of protein powder, so this one is made of 4 simple ingredients:
Egg white – I am using regular size eggs -size 6 in New Zealand. I keep the egg yolk to make a custard. You can also buy organic egg white directly from the store. It makes the recipe faster.
Coconut flour – don’t be fooled by the ‘flour’. This is keto-friendly flour. Coconut flour is basically coconut meat grounded finely into flour. It is full of fiber, so good for your gut, and has a good amount of protein too.
Unsweetened almond milk – feel free to use unsweetened almond milk or vanilla unsweetened almond milk if you want to add a hint of vanilla to your crepes.
Sugar-free crystal sweetener – optional. I like my protein crepes sweet, so I am adding Monk fruit crystal sweetener in this recipe. If you want to eat those savory, replace them with 1/4 teaspoon of sea salt.
Cinnamon – this is entirely optional, just something I love to add to my crepes.
Tips and trick
These protein crepes are very easy to make.
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My three tips to make the most beautiful and delicious crepes will be:
Measure your egg white in cups or grams! I am using regular size eggs, but it is more precise if you measure the egg white in volume or weight. Same for the coconut flour. Weigh it if unsure of your tablespoon measurement.
Use a stand mixer to gently mix the batter. This ensures there is no coconut flour lump in your batter. Don’t use a manual whisk, or it will result in lots of lumps. You can also use a blender on low speed, the one for soup, not for smoothies, don’t over blend it, 30 seconds max. Also, if you use the immersion blender method, use a bowl with a high border to avoid the mess! Your batter must be slightly thicker than a regular crepe recipe, closer to a pancake batter, slightly thick and grainy.
Don’t swirl the pan to spread the crepes! This is NOT a regular french crepe recipe. I found it easier to scoop 1/4 cup batter in the center of my hot greased non-stick Tefal pan. Then use the back of a tablespoon, and starting from the center of your batter, make motion circles to spread the batter from the center to the side and form a round crepe. It takes time and practice to have the perfect motion circle move – see my recipe video– but as soon as you get it, your protein crepes will be beautiful.
Low Carb + High protein crepes
One of those little protein crepes contains 9.7 grams of protein for only 2.2 grams of net carbs. I love to eat 20 g of protein for breakfast. To reach my target, I fill my crepe with 1/4 cup of protein yogurt, some fresh berries, and an extra tablespoon of almond butter.
Altogether, I reach 20 grams of protein for only 1 crepe!
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Make the crepe batter
In a large mixing bowl, add all the ingredients.
Use an immersion blender to combine all the ingredients. You can also use a blender at low speed. Blend for less than 30 seconds to avoid adding too much air to the batter. Using one of these methods avoids coconut flour lumps in the batter. A manual whisk is not recommended!
Set aside 5-10 minutes to let the fiber absorb the moisture. You should obtain a slightly thick batter, not as thick as pancake batter but thicker than a regular french crepe batter. It is a bit 'grainy' too, that is normal. If too liquid - it could happen if you didn't measure the egg whites in cups or grams - adjust adding 1 teaspoon coconut flour at a time until the batter is slightly thick as on my video.
Cook the crepes
Place an 8-inch crepe pan over medium heat. It is crucial to use a non-stick pan like mine here, or the crepes may stick to your pan!
Add 1/2 teaspoon of coconut oil to coat the bottom of the pan. I like to rub the oil with a piece of absorbent paper.
Let the pan for 1 minute under medium until it gets hot.
Pour 1/4 cup of crepe batter in the center of the pan.
Immediately use the back of a tablespoon to spread the batter into a round circle shape crepe. To do so, place the back of the spoon in the center of the scooped batter. By circular motion, spread the batter from the center to the outside until it forms a nice, thin, round crepe. Don't tilt the pan to spread this batter, or it will bread and won't work as for regular french crepes. See the recipe video for more details on spreading.
Cook for 2-3 minutes or until the bottom of the crepe has slightly browned, the border gets darker, and the top is drying out.
Flip the crepe
Carefully work a spatula underneath it and flip the crepe. Cook on the other side for barely 30 seconds or just to set the batter.
Cool down on a plate for few minutes then spread your favorite toppings.
Protein/low carb sweet filling
Fill your crepe with 1/4 cup of protein yogurt, fresh berries, and a tablespoon of almond butter. Feel free to sprinkle extra sugar-free icing powder on top, or sliced almonds!
Store your crepes in the fridge, on a plate, covered with plastic wrap to prevent them from drying out. You can store them for up to 4 days in the fridge.
Rewarm slightly on a hot pan for 1 minute or microwave for 30-45 seconds.
Crepes size: I made 6 crepes of 20 cm with this recipe.Crepe pan: use a non stick pan or a crepe pan like this one.
* Percent Daily Values are based on a 2000 calorie diet.
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