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 French 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 grounded 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:

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.
3. 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.

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:

French Buckwheat Crepes 29.2g

French Crepe Recipe 10g

Coconut Flour Crepes 1.4g

Almond Flour Crepes 1.4g

Vegan Crepes 21.4g

Keto Crepes 1.6g

Enjoy the recipe.

Recipe Card

Protein Crepes

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1.8gNet Carbs

4.9 from 308 votes

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.

Author: Carine Claudepierre

Prep Time: 5 mins

Cook Time: 5 mins

Resting Time 10 mins

Total Time: 20 mins

Yield: 6 crepes

Serving Size: 1 crepe

Nutrition

Net Carbs 1.8g

Fat 1.3g

Protein 9.7g

Calories 49.2kcal

4.9 from 308 votes

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Want My Kitchen Equipment?

Measuring Cups Set

Mixing Bowls

Vitamix Immersion Blender

Non-Stick Pancake And Crepe Pan

Flat Spatula

Ingredients

US Customary – Metric

• ▢ 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 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.

Crepes size: I made 6 crepes of 20 cm with this recipe.

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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 9.7g19%

Net Carbs 1.8g

Calcium 8.8mg1%

Iron 0.2mg1%

* Percent Daily Values are based on a 2000 calorie diet.