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
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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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Pura says
Mmmm!!!!
Just made these low carb crepes and added some turmeric, ponzu soy sauce, and a bit of kimchee with salt before blending. Definitely a winning batter!
Katrin Nürnberger says
That sounds amazing! I love turmeric, I used it in these
Anita says
Hi can I use electric crepe machine with this batter instead of frying pan?
Katrin Nürnberger says
I’ve never used one, but it should work:)
Samantha A Vokaty says
I really want to make a spinach crepe to make into a lasagna. Do you have any rough suggestions on how i can incorporate some pureed spinach into this recipe?
Katrin Nürnberger says
hi Samantha, I think you can just add some in. Just make sure that you squeeze out all the liquid beforehand.
Eleni says
If I want to add coconut flour and almond milk, would you be able to let me know quantities please? I cannot do any recipe without scales and accurate ingredients sizes!!!! Many thanks in advance!!! And thank you so much for sharing your recipes! Life saviour!!!
Katrin Nürnberger says
This recipe uses psyllium husk and cream cheese, so maybe you’re thinking about a different recipe? I have a great recipe for coconut flour pancakes it you want to use coconut flour and almond milk, I’m using both there
Rose says
What can I sub the cream cheese with? Greek yogurt?
Katrin Nürnberger says
Greek yoghurt does not have a high enough fat content I think. Maybe it’s possible if you also add some butter.
Nadia says
hi just curious is it 4 eggs and THEN 4 egg whites so 8 eggs in total?
Katrin Nürnberger says
Hi Nadia, that’s correct. You can use the leftover egg yolks to make a nice big pot of mayonnaise 🙂
Lana says
Great recipe, even though I had to add some heavy cream to the batter after the first two crepes, because the batter was getting too thick, otherwise, the recipe is a KEEPER! Thanks!
Katrin Nürnberger says
Hi Lana, glad you liked the crepes and that you managed to thin the batter when you needed to. I think it must have been the psyllium expanding more over time – it’s a bit like flax in that way.
Alexandra Scurr says
I halved all the ingredients to make a small batch and it came out very thick and gloopy, however i added almond milk until it was liquid and runny . . But otherwise, now a staple recipe at home!
Katrin Nürnberger says
Hi Alexandra, this must have something to do with the psyllium you used… be sure to use only half the amount if you’re using psyllium husk powder because it’s more absorbent than whole psyllium husks! But I’m glad you saved the batter by adding almond milk 🙂
Jenny Barton says
Very good recipe – good flavour and texture, great with lemon and erythritol. Many thanks for your efforts
Katrin Nürnberger says
Haven’t had crepes with lemon in ages, what a great idea!
Eddy says
This is a great recipe but there are a couple of things that make it a four star rather than 5 star recipe. The amount of eggs in the batter make this taste and smell like an omelette this isn’t a problem for me as I like eggs but some people might get put off. You cant keep this batter over night, I made this mistake and the batter ends up being gloopy and very thick. This is the psyllium husk thickening it up, but without it the crepes are too fragile and difficult to flip and bend. I guess you have to just make all the pancakes in one go and keep them in the fridge if you’re not planning to eat them all. I’ve tried using mascarpone cheese instead of cream cheese and they taste even better.
Rebecca Deighton says
Over here in England today is Pancake Day – Shrove Tuesday officially, the start of Lent for the religious, just an excuse to eat pancake for non-religious. EVERYONE eats pancakes after school/work. Have been fretting for weeks how I will cope, but very hopeful now I’ve seen this recipe (and luckily I bought psyllium husk powder a few days ago) Can’t stand coconut flour, and used all my almond flour up yesterday in a keto quiche base! The husks sound much more wheaty and to my liking!Thanks in advance
Katrin Nürnberger says
….and thank you for telling me it’s pancake day!! I’m going to be in my kids’ good books this afternoon!!!
Mira says
This recepie is pure gold. I had given up after three attempts with almond flour and xantam gum to make real crepes.
These taste like real wheat crepes, can roll up and are elastic. The texture is the same as the regular crepes.
I followed your ingredients list but I put 2 heaping tablespoons of phsylium husk powder. The batter was quite thick, so I added half a cup of water and made the crepes. Real Pfankuchen!
I made 6 crepes:)
Thank you very much and keep inventing great recepies:)
Katrin Nürnberger says
Glad you made it work for you!!! Have a great weekend 🙂
rhiana sibum says
Hi I’m wondering if these could be used as wraps ?
Katrin Nürnberger says
If you eat them with a fork and knife, you could. But they are not sturdy enough to eat with your hands. I recommend you try out my low carb tortillas!
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!
Lu says
Next level game changer!
Mine were on the thicker side so just played around with with egg white and water until it felt about right… and these were amazing! Thin yet pliable and strong enough for chicken and mushroom pancakes… and OMG delicious!!
My partner who is a wee bit anti Keto/Low Carb/GF /any form of diet… loved these!!
Seriously can’t thank you enough for this, I have made so many fails at Keto crepes/pancakes/tortillas/paratha… I’m probably going to eat these, in some form, everyday for the rest of my life… 🙂
Katrin says
Brilliant! It’s always the best when “carbers” like a low carb recipe!!
Theresa Nightingale says
These came out fantastic! 2 teaspoons of fine psyllium husk powder did the trick for me.
Gerry says
Worked perfectly. Thanks for the tip.
Anna Funnell says
Oh wow! I came across this recipe whilst looking for keto crepes that would be nice with lemon and sugar (or actually granulated sweetener!) as we’d decided to go traditional this Shrove Tuesday. I was dubious, as I regularly make the I Breathe I’m Hungry cream cheese pancakes and I didn’t see how these could be much different – but they are! Oh my goodness, these really do taste like proper crepes! I can testify to this as my husband (who won’t have anything to do with low-carbing) inadvertently ate one of mine thinking it was one of his, and didn’t even notice until I realised one of mine was missing! Result! Anyway, they were lovely with lemon and Erythritol, and equally lovely this morning for breakfast with mascarpone and berries, and I will definitely be making them again!
The only comment I would make is that I have powdered psyllium husk so I only used 1 tbsp, but the batter was still extremely thick and I had to add loads of water to get it to crepe consistency. Not a problem, just a note that for me 1/2 the amount of psyllium was still way too much so I would probably try halving it again next time.
Katrin says
Hi Anna, thanks so much for your detailed comment. Interesting about the psyllium powder. I wonder if different brands have different consistencies any yours may have been super extra fine? I’m happy you like the recipe though!
Dana says
Would these work for soft tacos/burritos with a savory addition, maybe garlic powder or chili powder?
Katrin says
Yes, as long as you eat them with a fork and knife, because I think they might come apart when you load them up with wet filling. If you’re looking for a taco/burrito recipe you can pick up and eat with your hands check out these
Dana says
I usually just fold mine in half on a plate and eat with a fork anyway, so that should be fine! I can’t wait to try them! Thanks!
Shelley A Carefoot says
Is they a sub for psyllium? I have an anaphylactic allergy. Apparently common in nurses!
Katrin says
You could try using ground flaxseed in place of the psyllium. It also absorbs moisture really well
betty says
oat fiber might also work
Jenna Eby says
Omg I sneeze big time from psyllium husk well metamucil and have been diagnosed with anaphylactic allergy to senokot and I am a nurse as well!