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Protein Crepes – Low-Carb + Keto + Gluten-free

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4.88 from 254 votes
Carine Claudepierre -
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Protein crepes are healthy low-carb, high protein gluten-free breakfast crepes made of simple ingredients and only 1.8 g net carbs. A sweet keto breakfast recipe, perfect to refuel after a workout.

Protein Crepes

Protein crepes – easy 4 ingredients keto breakfast

You know my obsession with crepes, right? There are probably more than 10 crepes recipes on this blog – including the best low-carb crepes ever: coconut flour crepes and almond flour crepes.

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.

Protein Crepes

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.

Protein Crepes

Tips and trick

These protein crepes are very easy to make.

Protein Crepes

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My three tips to make the most beautiful and delicious crepes will be:

  1. 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.
  2. 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.

Protein Crepes

  1. 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.

Protein Crepes

Low Carb + High protein crepes

One of those little protein crepes contains 9.7 f of protein for only 2.2 g 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 20g of protein for only 1 crepe!

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Protein Crepes

Watch the protein crepes recipe video and make them now!

Enjoy the recipe.

XOXO Carine

Recipe Card

Protein Crepes

Protein Crepes

1.8gNet Carbs
Protein crepes are healthy low-carb, high-protein, gluten-free breakfast crepes made of 3 simple ingredients. A sweet clean eating recipe perfect for breakfast or post-workout.
Prep Time: 5 mins
Cook Time: 5 mins
Resting Time 10 mins
Total Time: 20 mins

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Author: Carine Claudepierre
6 crepes
4.88 from 254 votes
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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 Erythritol 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
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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 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.
6 crepes
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. 
Tried this recipe?Mention @Sweetashoney.co
Nutrition Facts
Protein Crepes
Amount Per Serving (1 crepe)
Calories 49.2 Calories from Fat 12
% Daily Value*
Fat 1.3g2%
Saturated Fat 1.1g7%
Sodium 85.2mg4%
Potassium 65.2mg2%
Carbohydrates 3.9g1%
Fiber 2.1g9%
Sugar 0.7g1%
Protein 5.2g10%
Calcium 8.8mg1%
Iron 0.2mg1%
Net Carbs 1.8g
* Percent Daily Values are based on a 2000 calorie diet.

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    4 thoughts on Protein Crepes – Low-Carb + Keto + Gluten-free
  1. 5 stars
    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.

    • 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.

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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 sugar alcohols 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 sugar alcohols 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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