Enjoy these healthy low carb crepes with sweet or savoury fillings. They are grain free, gluten free, pliable and made with only 3 ingredients.
Friends, I have tried so many versions of healthy crepes I have considered applying for a research grant.
The simplest wheat free crepe recipe out there is using just two ingredients – eggs and cream cheese. This combination works well, the only thing is that it tastes a bit, well, eggy. I didn’t mind it at all, but if you are looking for an old fashioned crepe experience, you might not feel satisfied.
It’s a bit like substituting almond milk for milk. Almond milk tastes good, it just does not taste like milk. It’s a different drink and you need to make peace with that.
I then added coconut flour to my eggs and cream cheese mix, which makes a nice crepe, too. I found that this version tastes good if eaten straight away, though it was less pliable, especially when it cooled down.
Adding a bit of milk and butter to the recipe made a softer crepe that tasted great and more crepe-y, but was difficult to flip over in the pan.
These 3 ingredient low carb crepes are the result of me using up all my coconut flour for a batch of low carb rolls. I substituted with psyllium husk – and BINGO.
Keto crepes that taste like the real thing!
Psyllium is a soluble fibre made from the husks of the plantago ovata plant seeds. It sorts out your bowels and can lower blood sugar levels as well as cholesterol levels. Research also shows it is good for your heart.
It’s easy to up your fibre intake by taking psyllium as a supplement in capsule form. You can also buy it as a powder to mix in smoothies, for example.
I love to use it as a thickener in low carb cooking (think sauces!!) and baking. For example, I’ve added it to my low carb pizza recipe and it worked a treat.
My children loved these low carb crepes, even my very critical 11 year old daughter. They are very pliable, even once they have cooled down.
You can customise them if you wish by adding sweetness, vanilla or cinnamon or experiment with savoury spices such as onion powder or paprika.
To make your life really easy, you can also just leave them as they are and let the filling do the flavour work. We had them with a ricotta/yoghurt mix and my sugar free blueberry jam.
Keto crepes and pancakes tend to be more fragile because they lack the gluten found in wheat.
That’s why I’ve invested in a couple of decent pans since I’ve gone sugar free and low carb. I have to say they’re life-savers. They don’t scratch and NOTHING sticks to them. Read about all my essential low carb kitchen gadgets here.
Tried this recipe? Give it a star rating below!
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3 Ingredient Low Carb Crepes
Ingredients
- 4 eggs
- 4 egg whites
- 2 tbsp psyllium husks or 1 tbsp psyllium husk powder
- 4 tbsp cream cheese full fat
- butter for frying
Instructions
- Mix all ingredients with a stick blender or in a food processor/power blender. Your batter will be very liquid.
- Heat some butter in a non-stick pan, pour in some batter and swirl it around until it is evenly distributed.
- Fry on a medium heat until the top has firmed up. Flip over and fry the other side.
- Continue until all batter is used up.
Video
Notes
Nutrition
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Cey says
Hi I really want to try these but I’m confused by the nutritional info. When I calculate the ingredients (based on 6 servings) thru are are coming out at 5.3g carbs Per crepe. Physillium Husks are like 26.5g carbs for 30g (ie 2tbsps) – is that right? Thanks!
Katrin Nürnberger says
2 tbsp of psyllium husks are 8 grams and come in at 0.7g net carbs 🙂
Adrienne Lewis says
Made these this evening and they worked fantastically for a chicken/mushroom/spinach crepe with hollandaise sauce. Very filling – I had one crepe (1 serving) with a pretty generous filling and some sauce, and I’m stuffed. I was too lazy to separate eggs so I went with 5 whole jumbo eggs to the 4oz cream cheese + psyllium husk powder and they were great. The flexibility really held up due to the psyllium I think.
Katrin Nürnberger says
That sounds like a fab dinner!!!
Jia says
Hi,
Can these be frozen after making and then defrosted and filled? I’m looking for something I can take with me for a morning meal to work.
Katrin says
Hello Jia, I have not tried freezing them, so you’d have to try it out. I think it should work, but I’d test it out before you rely on it. I don’t want you to go to work without lunch!!
Debbie says
My husband and I have been following the suggestions in “The Obesity Code” and our kids are NOT PLEASED. One of our bigtime standbys for any meal has always been crepes made the way my dad learned to make them when he lived in France in the 60s–pour and swirl the batter, but as soon as it sets up a little, pour an egg (that you have scrambled in a cup) on top, and any toppings–usually cheese, for our kids, then when the egg is cooked, fold it in half. I made this recipe that way tonight and didn’t tell my kids. THEY DIDN’T NOTICE A DIFFERENCE! It was a low carb MIRACLE! And so delicious; thank you!! (PS–I have psyllium husk powder and followed the suggestion of the commenter who used 2 tsp.)
Katrin says
I loved reading The Obesity Code as well. Jason Fung is quite an inspiration – have you seen his videos on YouTube? I always love when I serve low carb food to non low-carbers (i.e. my children) that they declare taste great! It’s a total win 🙂
Catintherain says
Just like the pull-apart bread – another winner! I grew up eating crepes as an almost weekly treat and the eggy versions just didn’t do it for me (but they can work well as lasagna sheets if you add more cheese to the composition). These taste like real CREPES! I did need to add more liquid as the psyllium powder tarted to coagulate the batter but that’s ok. I’m hosting a crepe brunch tomorrow and getting ready to make a stack of them! Will use 4 types of sugar-free jams, chocolate cream, banana peanut butter and whipped cranberry goat cheese (just bragging). Thank you so much for this amazing recipe! <3
Katrin says
I”m so glad they hit the spot!! Have a great brunch 😉
Liezl says
Hi, how many crepes is one serving? Looking to make these this weekend
Katrin says
Hello, I think 2 crepes per person is a decent and filling portion. A hungry teenager may want 3, and someone who’s not big on breakfast may be satisfied with one 🙂 It also depends on the type of filling you’re using!