Healthy Protein Crepes

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These protein crepes are thin, delicate, and versatile in their use for sweet and savory meal options. Thanks to the protein powder and eggs, these crepes are even more satisfying than the traditional version while maintaining the light and delicate texture that is expected of all crepes.

Ingredients

For the Crepes:

• 3 large eggs
• 1/2 cup milk of choice (dairy, almond, or oat)
• 1/4 cup water
• 1/2 cup all-purpose flour
• 1/4 cup vanilla protein powder (or unflavored for savory crepes)
• 2 tablespoons melted butter, plus more for cooking
• 1 tablespoon sugar or honey (omit for savory crepes)
• 1/2 teaspoon vanilla extract (omit for savory crepes)
• Pinch of salt

For Sweet Toppings:

• Fresh berries (strawberries, blueberries, raspberries)
• Sliced bananas
• Nutella or chocolate hazelnut spread
• Whipped cream or Greek yogurt
• Maple syrup or honey
• Powdered sugar for dusting
• Lemon juice and sugar
• Nut butter drizzle

For Savory Fillings:

• Scrambled eggs and cheese
• Sautéed spinach and feta
• Smoked salmon and cream cheese
• Ham and Swiss cheese
• Mushrooms and gruyere
• Avocado and tomato

Instructions

Step 1: Make the batter

Add the eggs, milk, water, flour, protein powder, melted butter, sugar, vanilla extract, and salt to a blender.

Blend on medium-high speed for 30-45 seconds until completely smooth with no lumps.

The batter should be thin and pourable, similar to heavy cream consistency. If it seems too thick, add water one tablespoon at a time.

Step 2: Allow the Batter to Rest

Transfer the batter into a suitable container, either a bowl or a large measuring cup, preferably with a spout for easier pouring.

You can cover it and place it in the fridge for a minimum of 30 minutes, or for a maximum of 24 hours.

When it comes to resting, it is to hydrate the flour and loosen the gluten, which will make for softer crepes. So, don’t skip this step.

Step 3: Prepare the Pan

Get an 8-inch or 10-inch nonstick crepe pan or frying pan, place it on medium flame,

And let it get warm for about 2 or 3 minutes, or until it reaches an even temperature.

You can add about 1/2 teaspoon and let it warm up. You will know it is hot enough when a drop of water fizzes on the pan.

Step 4: Add and Distribute the Batter

Take the pan off the heat briefly. For the distribution of batter, pour about a 1/4 cup into the center

And quickly spin the pan in a circular motion to cover the entire bottom in a thin layer of the batter.

This must be done quickly, as you want it to be fluid before it sets. Then, place it on the heat to warm.

Step 5: Cook the first side

Allow the cook time for 1 to 2 minutes until the edges appear dry, lightly golden, and the bottom is set with a light golden brown.

You should be able to lightly slide a thin spatula underneath. A thin film of small bubbles may form on the surface.

With a thin, flexible spatula, gently slide underneath one of the edges of the crepe.

Once you have a sufficiently lifted pancake, you can use your fingers or a spatula to quickly flip it to the other side.

Cook the new side for an additional 30 to 45 seconds until set and lightly golden with a few darker brown spots.

Step 6: Stack and continue

To stack, slide the finished crepe onto a plate.

Repeat with the remaining batter to continue making the crepes, adding a small amount of butter each time.

The crepes will get stacked separately, and continue on with 8 to 10 crepes.

Step 7: Fill and serve

Crepes can be filled with just about anything you want. Sweet crepes can be folded into quarters or rolled up with the fillings tucked inside.

For savory crepes, the filling can be placed in the center and the sides folded over, or it can be rolled up burrito-style.

Tips for Successful Protein Crepes

• Consistent batter: The batter needs to be spreadable, so it shouldn’t be so thin that it runs. A good rule of thumb to start with is something about the consistency of heavy cream. Once it has rested, check the consistency and add water if needed.
• Focus on the heat: It should be set to medium, so the heat is gentle, and the crepes brown evenly and at a reasonable pace. If the heat is too high, the crepes will potentially brown too fast and be difficult to flip. Heat that is too low will yield crepes that are pale and rubbery.
• Don’t get discouraged: The first crepe is a good indicator of the crepes to come. Don’t be discouraged, it is fully expected that the first crepe will be a throwaway as you get a feel for the temperature and how much batter to use.
• Work fast: When it’s time to swirl the batter, do so quickly and confidently, as the batter will almost instantly start to set after you pour it in.
• Selecting the appropriate pan: For making crepes, a nonstick pan of 8-10 inches in size is ideal. The low-sided crepe pans make flipping easier, but a regular nonstick skillet works fine.
• Keeping the crepes warm: If serving a large group, warm the finished crepes stacked in a low oven at 200°F, covered with foil, while the rest of the crepes are being made.
• Adding protein powder: For sweet crepes, adding vanilla protein powder will really enhance the flavor. For savory crepes, adding unflavored protein powder ensures that no sweetness will be added.

Ingredient Substitutes

1. Chocolate Protein Crepes: Substitute 2 tablespoons of flour with unsweetened cocoa powder and use chocolate protein powder. A delicious filling is Nutella and banana.
2. Lemon ricotta crepes: Add 1 tablespoon lemon zest to the batter. The filling is sweetened ricotta cheese and lemon zest with a topping of fresh berries.
3. Savory herb crepes: Remove the sugar and vanilla. Add 2 tablespoons of fresh herbs (chives, parsley, or dill) to the batter. They are great with cheesy egg fillings.
4. Cinnamon sugar crepes: Add 1 teaspoon of cinnamon to the batter. They are stuffed with cream cheese frosting and topped with cinnamon sugar.
5. Berry cream cheese: The filling combines sweetened cream cheese and fresh berries, topped with berry compote.
6. Breakfast Crepes: Combine scrambled eggs, crispy bacon, shredded cheddar, and avocado for a breakfast wrap that will fill you with protein.

To make this recipe gluten-free, use 1/2 cup gluten-free all-purpose flour blend.

It will still be delicious, although the texture will be slightly different.

If this recipe is to be made dairy-free, use almond or oat milk and substitute butter with melted coconut oil or vegetable oil.

To add even more protein, use 1/3 cup flour with an additional scoop of protein powder.

You might need to add a little more liquid to the batter.

Serving Suggestions

These protein crepes are great any time of day:

1. Classic French style: Fill with a little lemon juice and sugar, fold in quarters, and dust with powdered sugar.
2. Brunch elegance: Stuff your crepes with scrambled eggs, smoked salmon, and dill cream cheese.
3. Dessert crepes: Fill them with vanilla ice cream, fresh strawberries, and drizzle with chocolate sauce.
4. Meal prep breakfasts: Make a batch of savory crepes with eggs and veggies, individually wrap, and refrigerate.
5. Crepe cake: For an impressive dessert, stack a bunch of crepes and place whipped cream or pastry cream in between layers.
6. Protein-packed lunch: Grilled chicken, mixed greens, and chopped tomatoes with a drizzle of ranch or balsamic.

Storage Tips For Protein Crepes

Stack cooked, cooled crepes with parchment paper between each one.

Place in an airtight container or zip-top bag up to 4 days.

Gently reheating in a pan on low heat for 15-20 seconds each side or microwaving for 10-15 seconds works well.

These can be frozen for up to two months.

Place a piece of parchment paper between each crepe, then wrap the stack in plastic wrap. Place in a freezer bag.

Defrost in the fridge overnight or at room temperature for 30 minutes.

Uncooked batter can be stored in the fridge for up to two days in an airtight container.

Stir it to recombine some of the ingredients before cooking, as the batter may have separated slightly.

Reheating Tips

For best results, reheat each crepe individually in a dry nonstick pan over medium-low heat for about 15 seconds on each side.

This is best for restoring their texture compared to the microwave.

For an easy meal, prepare all of your crepes in advance and keep them refrigerated.

When ready to serve, warm them up and let your guests fill them with their own toppings.

If you’ve filled your crepes, they are best eaten fresh.

You may store them for 24 hours in the fridge and reheat them covered in the oven at 300° for 10 minutes to warm up.

Common Questions

 

Can I make these without using Protein powder?

Just substitute the protein powder with the same volume of flour (so 3/4 cup total flour).

They’ll still taste great, though you won’t get the extra protein.

Why are my Crepes so thick and cakey?

That means your batter is too thick.

Add more water or milk 1 tablespoon at a time until you get a thin, pourable batter.

And be sure to swirl the batter fast enough to make a thin layer.

What is the difference between Protein Crepes and regular Crepes?

Protein crepes are made with extra protein powder and are a little thicker and more substantial than regular French crepes.

They will keep you full longer and are more nutritious without losing that tender French crepe quality.

Conclusion

These protein crepes combine nutrition with elegance in one lovely package.

Yield: 8 to 10 crepes

Healthy Protein Crepes

Print

These protein crepes are thin, delicate, and versatile in their use for sweet and savory meal options. Thanks to the protein powder and eggs, these crepes are even more satisfying than the traditional version while maintaining the light and delicate texture that is expected of all crepes.

Prep Time 1 day

Cook Time 20 minutes

Total Time 1 day 20 minutes

Ingredients

• For the Crepes:
• 3 large eggs
• 1/2 cup milk of choice (dairy, almond, or oat)
• 1/4 cup water
• 1/2 cup all-purpose flour
• 1/4 cup vanilla protein powder (or unflavored for savory crepes)
• 2 tablespoons melted butter, plus more for cooking
• 1 tablespoon sugar or honey (omit for savory crepes)
• 1/2 teaspoon vanilla extract (omit for savory crepes)
• Pinch of salt
• For Sweet Toppings:
• Fresh berries (strawberries, blueberries, raspberries)
• Sliced bananas
• Nutella or chocolate hazelnut spread
• Whipped cream or Greek yogurt
• Maple syrup or honey
• Powdered sugar for dusting
• Lemon juice and sugar
• Nut butter drizzle
• For Savory Fillings:
• Scrambled eggs and cheese
• Sautéed spinach and feta
• Smoked salmon and cream cheese
• Ham and Swiss cheese
• Mushrooms and gruyere
• Avocado and tomato

Instructions

Step 1: Make the batter

Add the eggs, milk, water, flour, protein powder, melted butter, sugar, vanilla extract, and salt to a blender.

Blend on medium-high speed for 30-45 seconds until completely smooth with no lumps.

The batter should be thin and pourable, similar to heavy cream consistency. If it seems too thick, add water one tablespoon at a time.

Step 2: Allow the Batter to Rest

Transfer the batter into a suitable container, either a bowl or a large measuring cup, preferably with a spout for easier pouring.

You can cover it and place it in the fridge for a minimum of 30 minutes, or for a maximum of 24 hours.

When it comes to resting, it is to hydrate the flour and loosen the gluten, which will make for softer crepes. So, don’t skip this step.

Step 3: Prepare the Pan

Get an 8-inch or 10-inch nonstick crepe pan or frying pan, place it on medium flame,

And let it get warm for about 2 or 3 minutes, or until it reaches an even temperature.

You can add about 1/2 teaspoon and let it warm up. You will know it is hot enough when a drop of water fizzes on the pan.

Step 4: Add and Distribute the Batter

Take the pan off the heat briefly. For the distribution of batter, pour about a 1/4 cup into the center

And quickly spin the pan in a circular motion to cover the entire bottom in a thin layer of the batter.

This must be done quickly, as you want it to be fluid before it sets. Then, place on the heat to warm.

Step 5: Cook the first side

Allow the cook time for 1 to 2 minutes until the edges appear dry, lightly golden, and the bottom is set with a light golden brown.

You should be able to lightly slide a thin spatula underneath. A thin film of small bubbles may form on the surface.

With a thin, flexible spatula, gently slide underneath one of the edges of the crepe.

Once you have a sufficiently lifted pancake, you can use your fingers or a spatula to quickly flip it to the other side.

Cook the new side for an additional 30 to 45 seconds until set and lightly golden with a few darker brown spots.

Step 6: Stack and continue

To stack, slide the finished crepe onto a plate.

Repeat with the remaining batter to continue making the crepes, adding a small amount of butter each time.

The crepes will get stacked separately, continue on with 8-10 crepes.

Step 7: Fill and serve

Crepes can be filled with just about anything you want. Sweet crepes can be folded into quarters or rolled up with the fillings tucked inside.

For savory crepes, the filling can be placed in the center and the sides folded over, or it can be rolled up burrito-style.

Notes

Tips for Successful Protein Crepes

• Consistent batter: The batter needs to be spreadable, so it shouldn’t be so thin that it runs. A good rule of thumb to start with is something about the consistency of heavy cream. Once it has rested, check the consistency and add water if needed.
• Focus on the heat: It should be set to medium, so the heat is gentle, and the crepes brown evenly and at a reasonable pace. If the heat is too high, the crepes will potentially brown too fast and be difficult to flip. Heat that is too low will yield crepes that are pale and rubbery.
• Don't get discouraged: The first crepe is a good indicator of the crepes to come. Don't be discouraged, it is fully expected that the first crepe will be a throwaway as you get a feel for the temperature and how much batter to use.
• Work fast: When it’s time to swirl the batter, do so quickly and confidently, as the batter will almost instantly start to set after you pour it in.
• Selecting the appropriate pan: For making crepes, a nonstick pan of 8-10 inches in size is ideal. The low-sided crepe pans make flipping easier, but a regular nonstick skillet works fine.
• Keeping the crepes warm: If serving a large group, warm the finished crepes stacked in a low oven at 200°F, covered with foil, while the rest of the crepes are being made.
• Adding protein powder: For sweet crepes, adding vanilla protein powder will really enhance the flavor. For savory crepes, adding unflavored protein powder ensures that no sweetness will be added.

Nutrition Information:

Yield:

4 servings
Amount Per Serving: Calories: 80gTotal Fat: 3ggCarbohydrates: 8ggProtein: 6gg

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