Protein Crepes (Low-Carb, Keto, Gluten-Free)
Protein Crepes are healthy, low-carb, high-protein, and gluten-free breakfast crepes made of simple ingredients and only 1.8 grams of net carbs.
A sweet keto breakfast recipe, perfect to refuel after a workout.
What Are Protein Crepes?
Crepes are delicious healthy breakfast or dessert options that come in many fashions. Protein crepes are high-protein versions of classic crepes, typically made by adding more eggs to the batter.
Protein crepes are high in protein but low in carbs.
How To Make Protein Crepes
Protein Crepes are a delicious post-workout breakfast recipe.
This protein crepe recipe is made without protein powder, so this one is made of 3 simple required ingredients.
- Egg white – I am using a regular size egg size. 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. Eggs are perfectly keto-friendly.
- Coconut flour – don’t be fooled by the ‘flour’. This is keto-friendly flour. Coconut flour is coconut meat ground finely into flour. It is full of fiber, so good for your gut, has a good amount of protein, and is very keto-friendly.
- 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 to 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 Tricks
These protein crepes are very easy to make.
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.
To fill these crepes, you can try the following healthy, low-carb fillings:
- Protein yogurt or Greek yogurt
- Raspberries, strawberries, and blueberries
- Coconut flakes
- Kiwifruit slices
- Nut butter like peanut butter or almond butter
- Dairy products like cream cheese unsweetened whip cream
You can store these protein crepes in the fridge, on a plate, covered with plastic wrap to prevent them from drying out for up to 4 days in the fridge.
Rewarm them on a hot pan for 1 minute or microwave for 30-45 seconds.
Frequently Asked Questions
How Many Carbs Are In Protein Crepes?
One of these little protein crepes contains 9.7 grams of protein for only 1.8 grams of net carbs.
To increase your protein intake even more, you can fill the crepe with 1/4 cup of protein yogurt, some fresh berries, and an extra tablespoon of almond butter.
Altogether, it reaches 20 grams of protein for only 1 crepe!
Are Protein Crepes Keto-Friendly?
Yes, these high-protein crepes have only 1.8 grams of net carbs per serving, making them very much keto-friendly.
Can I Add Protein Powder To Crepes?
Yes, you can add some protein powder to the protein crepe batter.
Stick to about 1/4 cup of protein powder added to the mixture and remove a tablespoon of coconut flour.
How Can I Have More Protein On Keto?
Enjoy the recipe.
Posted In:Almond MilkCoconut FlourEggOne BowlDairy-FreeGluten-FreeHealthyKetoLow-CarbNut-FreePaleoVegetarianBreakfastSnackEasy3 IngredientsUnder 10 MinutesFrench
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.