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.
For more classic crepe recipes, check out my classic Crepes, Coconut Flour Crepes, Keto Crepes, or Almond Flour Crepes.
How To Make Protein Crepes
Protein Crepes are a delicious post-workout breakfast recipe.
Ingredients
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 you are unsure of your tablespoon measurement.
- Use a stand mixer to mix the batter gently. This ensures there is no coconut flour lump in your batter. Don’t use a manual whisk, which will result in many lumps. You can also use a blender on low speed, the one for soup, not for smoothies. Don’t over-blend it for more than 30 seconds. Also, if you choose the immersion blender method, use a tall bowl to avoid making a mess! Your batter must be slightly thicker than a regular crepe recipe, closer to a pancake batter, and somewhat thick and grainy.
- Don’t swirl the pan to spread the crepes! This is not a regular French crepe recipe. Instead, 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.
Crepe Fillings
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
Storage Instructions
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?
If you work out often, I recommend drinking a protein shake and eating a protein bar after your training.
More Crepes Recipes
If you like crepe recipes, you’ll love these:
Enjoy the recipe.
Protein Crepes
Nutrition Snapshot
Want My Kitchen Equipment?
Ingredients
- 8 Egg Whites (1 cup + 1/4 cup)
- 5 tablespoons Coconut Flour
- 2 tablespoons Unsweetened Almond Milk or unsweetened vanilla almond milk
- 3 tablespoons Crystal Sweetener optional, adjust to desired sweetness or replace with 1/4 tsp sea salt for savory crepes
- ¼ teaspoon Ground Cinnamon optional
For the pan
- ½ teaspoon Coconut Oil or vegetable oil of your choice
Instructions
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 a 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!
Storage/rewarm
- 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.
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About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.
I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
Disclaimer
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.
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Vive la difference! I am a French trained cook who recently adopted a keto lifestyle to combat my weight and diabetes. I have been looking near and far to identify ingredients and techniques to replace my carbs. Then I found Carine.
The most creative time in my cooking life was when my wife had a a restrictive non-dairy diet while nursing our first born. To this day we enjoy the lighter than air rice milk waffles and non-dairy hollaindaise recipes that came from that period. Restrictions and limitations embolden our creativity and imaginations as we challenge what we know for what we want. Keto is bringing that experience back to me as a cook. Carine’s generous blog is shining a light on the many opportunities to eat well while eating healthy.
Merci beaucoup! That is such a lovely comment and I am so happy to have more French followers on this little blog. Thanks for trying my recipes. XOXO Carine.
Thanks for putting measurements in grams also, you rock! 🙂
YEAH! I am trying to convert my new recipe in grams as I received lots of request about this ! I am happy you like it! Enjoy the crepes. XOXO Carine.