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Read MoreLet’s bust two crepe myths right out of the gate:
If you thought crepes were only for decadent breakfasts or sugary desserts, then it’s high time you checked out these recipes.
From mushroom ragout to kale, lentils, spinach, zucchini, ricotta, and avocado, you’ll find savory ingredients (and way less sugar) in many of these dishes.
If you’re looking for the sweet stuff, don’t worry. I’ve got you covered.
Check out the eggless chocolate crepes, cinnamon crepes with peanut butter cream filling, strawberries & cream crepe cake, or berrylicious whole-wheat crepes with Greek yogurt.
Whether you prefer savory options or crepes on the sweeter side, you’ll be able to make these easy crepe recipes at home—even if you’ve never taken a cooking class.
One more great thing about these crepes? Many of them are high in protein. And if you’re trying to lose fat or gain muscle (or both), then eating a high-protein diet is key.
As these recipes prove, watching your macros can be both easy and delicious.
Enjoy!
Picture courtesy of Food Network
This simple crepe recipe is from Alton Brown, known for the Food Network show Good Eats, where he not only tests recipes but delves deep into how they work. That way you know what’s crucial to nailing each step, as well as what can be changed to cater to your taste buds.
In the case of crepes, that means starting with the basic ingredients and then adding extra flavors, like fresh herbs for a savory version versus vanilla extract to make them sweet.
Food geeks will love Alton’s cookbooks because they’re packed with as much know-how as his TV show. Stay tuned for his latest recipe collection, Alton Brown: EveryDayCook, out September 2016.
Serves 6 / Makes about 18
Ingredients
2 large eggs
3/4 cup milk
1/2 cup water
1 cup all-purpose flour
3 Tbsp. + 1 Tbsp. butter, melted
Nutrition Facts (Per Serving)
Calories: 183
Protein: 5 grams
Carbs: 18 grams
Fat: 10 grams
Picture courtesy of Mitzy at Home
Crepes can be a quick meal: Stir together the batter, cook for a few minutes in a hot pan, and then roll up with fresh fruit in the middle. Add a dollop of Greek yogurt, and you have a complete breakfast.
But when you have extra time to make an indulgent brunch, remember these savory crepes with baked eggs and sautéed mushrooms.
Prepare your favorite crepes, and let them cool while making the mushroom ragout, which cooks in a skillet for about a half hour. That’s just the start. Fill the crepes with the mushrooms and cheese, arrange them in a baking dish, and that’s when the eggs get baked on top.
The result is a plate of mouth-watering crepes like you’ve never seen or tasted them before.
Serves 4
Ingredients
Mushroom Ragout:
12 oz. (about 4 1/2 cups) mixed fresh mushrooms
1 1/2 Tbsp. extra-virgin olive oil
2 shallots, finely chopped
2 small cloves garlic, grated
1/2 cup vegetable stock
1/2 tsp. dried thyme
1/3 cup whipping cream
2 Tbsp. fresh chopped parsley
Salt and freshly ground black pepper
Stuffed Crepes:
8 crepes
5 large eggs
1 1/4 cups (about 5.5 oz.) Parmesan, finely grated
1 Tbsp. chopped fresh parsley
Nutrition Facts (Per Serving)
Calories: 454
Protein: 28 grams
Carbs: 20 grams
Fat: 31 grams
Picture courtesy of Vegan Family Recipes
Chocolate crepes seem fancy, but there’s hardly anything to making them. Just a bit of flour, cocoa powder, and maple syrup can be turned into vegan crepes that are super thin but packed with flavor.
And they’ll keep well in the fridge or freezer for a quick chocolate fix – and an excuse to eat more fresh fruit.
Serves 6 / Makes 12
Ingredients
1/2 cup unsweetened almond milk
1/2 cup water
1/4 cup + 2 Tbsp. pure maple syrup
1 cup all-purpose flour
1/4 cup unsweetened cocoa powder
1/2 tsp. baking powder
1/4 tsp. sea salt
1 tsp. coconut oil, for frying
Nutrition Facts (Per Serving)
Calories: 147
Protein: 3 grams
Carbs: 32 grams
Fat: 2 grams
Picture courtesy of The Worktop
If you need to practice making crepes, there’s no better dessert to try than a cake like this.
Called milles crepes in French, aka 1000 crepes, this beautiful dessert is made by stacking them with a layer of cream in between. But don’t get hung up on the name – you need just 20 crepes to assemble the whole thing.
To make the traditional dessert crepes, you need just pantry staples: flour, milk, oil, and eggs. If you prefer to use coconut oil or butter, just be sure to bring the milk to room temp before mixing it in. That way it won’t cause the fat to become solid and mess up the silky crepes.
Serves 8
Ingredients
Crepes:
2 1/2 cups all-purpose flour
2 cups whole milk
2 large eggs
1/2 cup water
1 Tbsp. oil (plus more for cooking)
Strawberries & Cream:
2 tsp. powdered gelatin
2 1/2 Tbsp. cold water
2 cups heavy cream
1/2 cup powdered sugar
1 tsp. vanilla extract
1 Tbsp. freeze-dried strawberry pieces
Handful of fresh strawberries, for topping
Nutrition Facts (Per Serving)
Calories: 382
Protein: 9 grams
Carbs: 50 grams
Fat: 16 grams
Picture courtesy of Sukrin
Since coconut is a fairly heavy fruit, it might not seem like it could make light, delicate crepes. But these have everything you’d want in a thin crepe plus lots of coconut flavor.
Since it uses coconut flour, coconut oil, and coconut milk, it couldn’t possibly pack in more of the tropical fruit. That combo of rich ingredients makes very low-carb crepes with less than 5 grams per serving.
Instead of starch, they’re full of healthy fats and protein to keep you full whether you’re having breakfast or a late-night snack.
Serves 4 / Makes 8
Ingredients
1 cup coconut milk (refrigerated, not canned)
5 large eggs
3 Tbsp. coconut flour
3 Tbsp. coconut oil, melted
1 tsp. vanilla extract
1/8 tsp. ground cinnamon
Freshly grated nutmeg to taste
Pinch of sea salt
Nutrition Facts (Per Serving)
Calories: 214
Protein: 9 grams
Carbs: 4 grams
Fat: 18 grams
Picture courtesy of Runnin Srilankan
These crepes look like dessert and taste like pie, but they have a secret. Both the inside and the outside are hiding vanilla protein powder.
When you’re adding that much protein to a recipe, integrate a little at a time. Since each brand has a different mix of whey, casein, and other kinds of protein, always combine the ingredients slowly to see how much liquid the protein powder will absorb.
For a crepe batter, look for the consistency of a thin cream, so think slightly thicker than milk but nowhere near cake batter.
Serves 3 / Makes 6
Ingredients
Crepes:
1 cup rice flour (or gluten-free flour of choice)
2 large eggs
1 cup (about 3 scoops) WHEY+ vanilla protein isolate
1/3 cup water
Pinch of salt
1 tsp. vanilla extract
2 Tbsp. coconut oil, melted
Apple Pumpkin Filling:
1 Tbsp. coconut oil
1 apple, diced
3 Tbsp. coconut sugar
1/4 tsp. salt
3 Tbsp. pumpkin puree
1 tsp. vanilla extract
1/4 tsp. pumpkin pie spice
1/4 cup (about 1 scoop) WHEY+ vanilla protein isolate
Nutrition Facts (Per Serving)
Calories: 594
Protein: 37 grams
Carbs: 69 grams
Fat: 18 grams
Picture courtesy of Archana’s Kitchen
Not all crepes are French. In India, crepes can be made from a variety of flours, including rice and wheat. Or, like this traditional version, they can be made with lentil flour.
The process starts with soaking and grinding split yellow mung beans, aka moong dal, to make the base. The homemade flour is mixed with yogurt, spinach, onion, and lots of spices to make the batter.
The result, called dosa, is flavorful as is, or can be served with coconut chutney, pickled veggies, or tomato jam.
Serves 4
Ingredients
1 cup dry yellow split lentils
1/2 cup plain yogurt, whisked
1 1/2 cups fresh spinach, finely chopped
1 medium onion, finely chopped
Small bunch of fresh cilantro, finely chopped
2 green chilies, finely chopped
1” fresh ginger, grated
3/4 tsp. cumin seeds
1/2 tsp. ground turmeric
3/4 tsp. red chili powder
Juice of 1 lemon
Salt to taste
Oil for cooking
Nutrition Facts (Per Serving)
Calories: 165
Protein: 27 grams
Carbs: 70 grams
Fat: 2 grams
Picture courtesy of Home Cooking Memories
Crepes might make you think of fresh fruit, chocolate sauce, and powdered sugar. Yet without the filling, they’re little more than a wrap. And that’s good news because crepes can replace tortillas to upgrade your breakfast burrito.
Start by making savory crepes – in other words, leave the sugar and vanilla extract out of the batter. Then fill with scrambled eggs and any other ingredients you like, such as cheese, beans, avocado, and pico de gallo.
Serves 6 / Makes about 12
Ingredients
Crepes:
1 cup whole-wheat pastry flour
3 large eggs
1/4 tsp. salt
1 cup low-fat milk
2 tsp. oil
Filling:
12 large eggs
1/2 cup low-fat milk
1/2 Tbsp. butter
Salt and freshly ground black pepper to taste
1/2 cup (about 2 oz.) shredded cheddar
Nutrition Facts (Per Serving)
Calories: 318
Protein: 22 grams
Carbs: 20 grams
Fat: 16 grams
Picture courtesy of Confused Bawarchis
Whole-wheat flour is a lot less processed than white flour, which is why it provides complex carbs that digest slowly and won’t send blood sugar levels soaring.
To get those nutritional benefits in a fine-grain flour that’ll ensure your crepes are smooth and soft, use a variety like white whole-wheat. Also called whole-wheat pastry flour, it’s made from a variety of wheat that’s softer and naturally lighter in color but delivers the same nutritional benefits.
Serves 2 / Makes 4
Ingredients
Mixed Berry Filling:
1 1/2 cups mixed berries
1 tsp. granulated sugar
1 tsp. lemon juice
1/2 tsp. lemon zest
Greek Yogurt Filling:
1/4 cup nonfat plain Greek yogurt
1 tsp. lemon juice
Dash of vanilla extract
1 tsp. brown sugar (or more to taste)
Crepes:
1 large egg
1/2 cup white whole-wheat flour
1/2 cup low-fat milk
1/4 cup + 2 Tbsp. water
2 Tbsp. butter, melted and divided
1 Tbsp. granulated sugar
1/2 tsp. lemon zest
Dash of vanilla extract
Nutrition Facts (Per Serving)
Calories: 377
Protein: 13 grams
Carbs: 48 grams
Fat: 16 grams
Picture courtesy of Men’s Fitness
If you already love banana protein pancakes, simply change the ratio of those same ingredients to make crepes.
Since the batter has to be much thinner, you’ll need more eggs to add liquid. And depending on the amount of protein powder in the batter, mixing in a little water or milk can ensure the crepes can spread out to be thin.
After you make the first crepe, you can always assess the thickness and stir in more liquid as needed.
Serves 2
Ingredients
Crepes:
1 cup egg whites (or 2 large eggs)
1/2 cup mashed banana
1/2 cup (about 2 scoops) WHEY+ vanilla protein isolate
1/2 cup whole-wheat flour
Ground cinnamon to taste
Filling:
6 oz. nonfat plain Greek yogurt
1 Tbsp. peanut butter
1 banana, sliced
Nutrition Facts (Per Serving)
Calories: 458
Protein: 48 grams
Carbs: 54 grams
Fat: 5 grams
Picture courtesy of Fit Foodie Finds
Rice flour works well in crepes because it’s soft and can make a thin batter. This recipe uses a little of everything to offer a variety of nutrition without affecting the texture, so no one will even know these crepes are made from a healthy recipe.
To get picture-worthy crepes that are browned and not burnt, only lightly grease the pan. Either brush on just enough softened butter to coat the skillet, or use a paper towel to wipe it down with a thin layer of oil.
Serves 6
Ingredients
2 large eggs
1 Tbsp. pure honey
1/4 cup all-purpose flour (or oat flour)
1/4 cup brown rice flour
1/2 cup unsweetened almond milk
1/2 banana, mashed
1 tsp. vanilla extract
2 scoops WHEY+ vanilla protein isolate
Nutrition Facts (Per Serving)
Calories: 128
Protein: 11 grams
Carbs: 16 grams
Fat: 128 grams
Picture courtesy of Ingredients of A Dash of Sass
The beauty of crepes isn’t just how thin they are, but that the emphasis is on the filling. This one is rich in terms of flavor and protein with a mix of combo and peanut flour, better known as PB2.
The crepes themselves are barely there. Lacy and thin, using ground flaxseed to hold them together rather than flour. With a combo of flax and egg whites, they’re mostly protein. These low-carb crepes contribute only 7 grams to the entire recipe.
Serves 1 / Makes 4
Ingredients
Crepes:
3 large egg whites
1/2 tsp. vanilla extract
1 tsp. stevia powder
1 tsp. ground cinnamon
2 Tbsp. ground flaxseed
Filling:
1/2 cup fat-free ricotta (or cottage cheese)
2 Tbsp. PB2
1 tsp. stevia powder
1 tsp. vanilla extract
1–2 tsp. water
Nutrition Facts (Per Serving)
Calories: 254
Protein: 31 grams
Carbs: 14 grams
Fat: 6 grams
Picture courtesy of Bodybuilding.com
Crepes don’t have to be flavorless. Add cottage cheese, and they’ll not only be fluffy but will make every filling or topping you choose taste richer.
Serve cottage cheese crepes with fresh strawberries, and you have strawberry cheesecake. Or, a peanut butter sauce will add protein. Enjoy big flavor without eating extra fat by mixing PB2 with milk or almond milk until it’s thin enough to drizzle over the top.
Serves 3 / Makes 6
Ingredients
1 cup liquid egg whites
1/2 cup low-fat cottage cheese
1/2 cup (about 2 scoops) WHEY+ vanilla protein isolate
1/2 cup rolled oats (or buckwheat flour)
Nutrition Facts (Per Serving)
Calories: 195
Protein: 29 grams
Carbs: 12 grams
Fat: 2 grams
Picture courtesy of Sweet & Savory by Shinee
When you imagine French crepes served in a bistro, this breakfast plate is what comes to mind. They’re almost paper thin, lightly browned, and perfectly lacy.
To make crepes super thin, be sure to use a large non-stick skillet (unless you have an actual crepe pan). A frying pan that’s 10 inches in diameter at the top doesn’t have as wide of a surface area at the bottom.
If you don’t have one that big, be sure to use less batter – just enough so it can spread out to cover the pan.
Serves 8 / Makes about 24
Ingredients
2 large eggs
2 Tbsp. granulated sugar
1/2 tsp. salt
2 cups milk, room temp.
1 tsp. vanilla extract
1 1/2 cups all-purpose flour
2 Tbsp. vegetable oil
1 tsp. baking powder
Nutrition Facts (Per Serving)
Calories: 177
Protein: 6 grams
Carbs: 24 grams
Fat: 6 grams
Picture courtesy of Peruvian Avocados
Think crepes can’t rival a stack of pancakes for an incredible breakfast?
Check out this savory cake with layers of smoked salmon, fresh spinach, mayo, and veggies. It’s topped with an enticing spiral of avocado slices for an easy yet impressive presentation. To make them look like frosting, just mash those avocados up, and spread over the final crepe.
Garnish with fresh chopped herbs, like cilantro, if desired.
Serves 10
Ingredients
1 lb. baby spinach leaves
7 crepes
1 cup mayonnaise
2 medium tomatoes, sliced
2 cups fresh or frozen corn, cooked
1 cup hearts of palm, drained
1/2 lb. sliced smoked salmon
2 cups green beans, cooked
2 avocados, pitted, peeled, and sliced
Nutrition Facts (Per Serving)
Calories: 287
Protein: 9 grams
Carbs: 23 grams
Fat: 19 grams
Picture courtesy of Veg Inspirations
For gluten-free crepes, try this Indian variety made from a mix of flours, such as finely ground rice.
This recipe uses buckwheat too for its rich flavor and excellent nutrition. It contains more fiber than oatmeal, plus more plant-based protein than lentils.
And these crepes couldn’t be easier to make. Just measure out the two kinds of flour, and stir in water until the batter reaches a good consistency. Add ground flaxseed if you want the omega-3 fatty acids, or leave them out to reduce the calories per serving.
Serve with chutney or potato curry.
Serves 10
Ingredients
1 cup buckwheat flour
1/2 cup rice flour
1/4 cup ground flaxseed
Salt to taste
1 tsp. coconut oil (optional)
1 tsp. cumin seeds (optional)
Nutrition Facts (Per Serving)
Calories: 89
Protein: 3 grams
Carbs: 16 grams
Fat: 2 grams
Picture courtesy of SparkRecipes
This blender batter is made of healthy baking ingredients like whole oats, applesauce, and egg whites. Yet you won’t end up with pancakes or muffins, but protein-packed crepes.
That’s because there’s almost as much protein powder as there is oatmeal in this recipe, as well as enough milk to make thin, light crepes.
With macros like this, these crepes are a great breakfast before a morning workout. They’re light and fluffy, so they won’t weigh you down. And best of all, they taste like a sugar cookie.
Serves 4
Ingredients
1 cup oatmeal
2/3 cup (about 2 scoops) WHEY+ vanilla protein isolate
2 tsp. baking powder
1 tsp. ground cinnamon
3 egg whites
1 cup milk
1/2 cup unsweetened applesauce
1 tsp. vanilla extract
Nutrition Facts (Per Serving)
Calories: 196
Protein: 18 grams
Carbs: 24 grams
Fat: 3 grams
Picture courtesy of Healthy Mama Info
Satisfy pumpkin cravings year-round with these simple crepes. Depending on the filling you choose, they’ll make a healthy breakfast or a satisfying dessert.
In love with pumpkin spice lattes? Mix cinnamon, nutmeg, and a splash of cooled-down coffee into cottage cheese for a creamy filling. Or try these crepes with vanilla ice cream and a drizzle of caramel sauce to get a taste of pumpkin pie à la mode
Serves 2
Ingredients
1/2 cup pumpkin puree
2 large eggs
1/2 cup spelt flour (or white whole-wheat flour)
2 tsp. brown sugar
1/2 cup unsweetened almond milk
Nutrition Facts (Per Serving)
Calories: 215
Protein: 11 grams
Carbs: 31 grams
Fat: 7 grams
Picture courtesy of Healthy for Two
The way these cheesy crepes are filled and folded, they’re like a healthy breakfast wrap or portable snack. Inside is a delicious combo of kale, fresh dill, and melted mozzarella, but any mix of fresh greens and cheese will do.
These grilled cheese crepes are great when they’re fresh out of the pan, yet they’re also delicious enough to eat cold. So if you wind up with leftovers, keep them in the fridge until you need a grab-and-go meal.
Serves 8
Ingredients
Crepes:
1/4 cup all-purpose flour
1/4 cup whole-wheat flour
2 large eggs
3/4 cup milk
Cooking spray
Filling:
4 cups chopped kale
1/4 cup fresh dill
1/2 cup thinly chopped chives
2 Tbsp. extra-virgin olive oil
1 tsp. garlic powder
Freshly ground black pepper to taste
1 cup (about 4 oz.) shredded mozzarella
Nutrition Facts (Per Serving)
Calories: 151
Protein: 9 grams
Carbs: 12 grams
Fat: 8 grams
Picture courtesy of Persephone Kitchen
Make your own ricotta, and you’ll wind up with a bonus ingredient to save for something else: liquid whey.
That’s what’s remaining after the milk turns into curds for cheese – resulting in about two cups of ricotta in this case, which is more than you’ll need for the crepe filling.
While many simply toss it once the cheese-making process is done, that liquid contains the same kind of protein found in whey powder – much less of it, but more overall nutrients like calcium and other minerals to make it worth saving.
Not only is it good for you; liquid whey is great to use in something like crepe batter or whenever you want an airy texture, like in breads or pastries.
Serves 4 / Makes about 12
Ingredients
Ricotta:
1/2 gallon whole milk
Generous pinch of salt
Juice from 1 lemon
Lemony Crepes:
3 large eggs
1 cup all-purpose flour
Pinch of salt
2 Tbsp. melted butter
1 1/2 cup liquid whey (from making ricotta)
Zucchini Filling:
1 small zucchini, thinly sliced
2 sprigs of fresh thyme
1 Tbsp. butter
Salt and freshly ground black pepper
Nutrition Facts (Per Serving)
Calories: 418
Protein: 17 grams
Carbs: 41 grams
Fat: 21 grams
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