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.
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3 Ingredient Low Carb Crepes
Ingredients
- 4 eggs
- 4 egg whites
- 2 tbsp psyllium husk 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.
Notes
Nutrition
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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.
Katrin says
Great!!!! Thank you for your comment
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!
Joanne says
you mention psyllium husk is low carb and source of soluble fiber. This seems contradictive. INsoluable fiber has a zero effect on blood sugar levels and is what provides roughage in our bowels. SOLUABLE fiber on the other hand, absorbed into the body and does have effect on blood sugar levels. Am I right? This low carb diet thing is such a tricky road to travel in this carboholic society.
Katrin says
Hey Joanne, psyllium absorbs water and turns into a gel-like mush. But because it’s fibre, it still cannot be digested by the body and does not have an effect on blood sugar levels (whether soluble or insoluble) Check this article https://www.diabetes.co.uk/nutrition/soluble-fibre.html – It can be confusing – it’s the sugar/carbohydrate content in foods that mess with our insulin levels. Wholewheat bread and oats contain plenty of fibre too, but not JUST fibre! I hope this helps
sristee says
These crepes look delicious .Definitely gonna give it a try.But can you suggest me what taste should I give to the filling .spicy OR sweet
Katrin says
Hello there, both savoury and sweet work well. It really depends what you feel like when you make them!! The last time we made them we actually made both – one version had cheese, spinach and ham, the other was a brown sugar alternative (Sukrin Gold), cinnamon and lemon juice.
Karin says
Has anyone tried replacing the cream cheese with anything? I’d like to make these for a dairy-free & gluten free family.
Katrin says
Hi Karin, you can make dairy free cream cheese with either coconut or cashews, there are many recipes online. You can also try soy cream cheese.
Lynn hoffman says
We have successfully used full fat mayonnaise in replacement of cream cheese,works super well.
Trish says
I love that you just use psyllium husk for this! Such a great idea.
Katrin says
Hi Trish, psyllium is a pretty awesome binder. My daughter loves these crepes, and she is VERY suspicious about what she calls “diet food”. And if a 12 year old gives the seal of approval…
Anat Gropper says
Hello that’s the second time I made them . The first time I made them in a bigger pan so it went relatively fast. Today I decided to make them smaller and the first three went fine after that it was a nightmare ♀️ The better become thick and gooey impossible to spread it. I used 2Tbsps of Psylliums Husk powder
Katrin says
Hi Anat, the batter should stay liquid. Did you read the comments I have made about psyllium husk? I have only ever used the brand BomPom – I have linked to it in the post – and there appear to be brands that are more finely ground and therefore absorb way more liquid. If you want to try again, you may want to reduce the amount of psyllium like I suggested. I hope this helps 🙂
Village Bakery says
Thanks for sharing, Katrin! Am I able to double the recipe and have it come out just as good?
Katrin says
Hello, as you’re making the crepes one by one, doubling the recipe should not be a problem. Just make sure you mix it well!
Frances says
I have a bad habit of making a recipe, then reading the notes….. Mine turned out really thick, and I saw after that my psyllium husk powder was finely ground so I should have used half of it. BUT! I had the thought of not wasting the batter and put it in my waffle iron. Great waffles came from my mistake! I might make them again same way!
Katrin says
Hi Frances, thank you for your comment. I’ll add a note in the ingredient list so you’ll be the last person to miss my tip about the psyllium husk. I”m glad though that you still found a way to make the recipe work!
Kathleen says
This is a GREAT recipe. I made myself some seafood crepes with it. The crepe held together very well and was easy to flip. I will definitely be using this recipe again!
Katrin says
That’s so good to hear! Glad you like it 🙂
Lenore says
Thank you for the recipe! The crepes turned out rather delicate (just require a bit of practice) but they look and taste good and the flavour is quite similar to the traditional ones. I will be using this recipe, today I’ve made them with strawberries and cream, but will try a savoury filling next time.
Katrin says
You’re welcome! If you find the crepes delicate, try making them a bit smaller the next time? That way you don’t need to stress about tearing them when you flip them over or transfer them onto a plate. Trying out a savoury filling sounds like a great idea! I’m thinking spinach, garlic and cheese….
Viv says
Looks wonderful – I am used to using either lemon or orange squeezed over crepes then sprinkled with sugar – will these crepes hold the liquid?
Katrin says
They would for sure. I’m finding them really easy to handle.
candace says
Can these be refrigerated for a few days?
Katrin says
Yes, they can 🙂
Wendy says
Great recipe! Also, is it thin enough to be cooked with a crepe maker pan?
Katrin says
Hi Wendy! The batter is very liquid. As long as it is a non-stick pan, definitely. I’m just saying this because I have an old-fashioned, cast iron crepe pan which makes anything stick, with straight sides that make it impossible to get a spatula in (don’t ask, it was a gift :). If your crepe pan works better than mine, you should give it a go!
Karen says
Hi, my batter was thick and the crepe puffed up thicker than a pancake! Also, the cream cheese wouldn’t blend and left chunks… any advice? Thank you
Katrin says
Hi Karen, as for the cream cheese… if you use a food processor or even a stick blender, you should have no problem mixing a smooth batter. That’s just a question of patience. The reason why your batter ended up thicker than mine must have something to do with the psyllium you used. It seems to me some brands are milled finer than others. I have made this recipe repeatedly and it always comes out the same (looking just like in the pictures). The psyllium brand I use is called BonPom. You can get it in the UK and also in the US – on Amazon. If you want to make this recipe again using your psyllium, maybe try halving the amount. I hope this helps.
Vicki says
Sorry, forgot to do the star bit
Katrin says
Much appreciated!!!
Vicki says
Oh wow. Was looking for a low carb crepe recipe to make seafood pancakes. Have tried a couple of other crepe recipes but they are too brittle. Made a sample using 1 egg etc and absolutely amazed. Tried one with erythritol and lemon, absolutely yummy. Left other one to cool and as you say still flexible. Perrrrfect.
Katrin says
Yum, seafood pancakes! You’re giving me ideas. I’m really happy you like them – savoury and sweet 🙂
Kim says
I am looking for a low carb crepe recipe for my Manicotti. I tried yours exactly as written except I blended everything in a blender. My batter was VERY thick. Couldn’t pour it. I was looking forward to trying this out because you said the batter would be thin therefore easier to make a thinner crepe. What did I do wrong? Two Tablespoons of the psyllium husk powder, right? it’s the only thing I can think that may be wrong to have thickened up the batter so much. HELP!!
Katrin says
You can make a glaze with just sweetener and water – check out this glaze I used for my cinnamon stars. You could also dip them in melted chocolate!
Katrin says
How annoying! I can only think that MAYBE your psyllium husk powder is more finely ground than mine? I’ve only ever used one brand. Maybe try with half the amount of yours next time. Hope that helps 🙂
Elaine says
These look fantastic! And I love crepes with blueberry jam and sour cream. I wonder, though, if I could use the egg whites in a carton for this instead of separating the eggs for them?
Katrin says
Of course you could! Enjoy
Nat says
I have tried a few low carb crepe-ish recipes, and none have suited me. This one, however, looks like it very well might. I could make them with a handful of blueberries and TONS of vanilla-stevia-sweetened whipped cream, all day long!I would love that. If I make them, I’ll come back with my review!
Katrin says
Great news! I really hope you’ll make the crepes – and definitely come back here and let me know what you think! Using vanilla whipped cream sounds amazing…
Lindsey says
Is the nutritional value based on one crepe? If so how large of a crepe? I’m looking to make these this week because they sound amazing!
Katrin says
Hi Lindsey, yes the nutrition is based on 1 crepe. I used a large pan with a diameter of 20 cm, and my crepe filled the pan. If your non stick pan is smaller, you could easily get eight crepes with your batter.
Marilyn says
I made these this morning. I followed the recipe exactly and they came out perfect. They taste even better than the real thing. Still plyable even when cooled and not eggy at all. They are also very filling. I put some chicken salad inside and rolled it up for lunch. I’m planning on making enchiladas with them later. Thank you so much for this recipe. You have made me one happy camper!
Katrin says
Thank you for your lovely comment. I am glad you like the crepes. Now you’ve made me want to make chicken salad!
Toniann says
These crepes are fantastic! I’m ashamed to say that I doubted they’d turn out well and fully expected them to taste like and have the mouth-feel of an omelette – they most certainly do not! I add a tbsp of truvia (erythritol and stevia blend) and a dash of vanilla flavouring for sweet crepes and they are divine. The perfect Sunday morning breakfast with a few berries and some thick cream. Thank you for this recipe.
Katrin says
You are so welcome! Adding some sweetness and vanilla sounds lovely.
Katrin says
Brilliant! You are welcome. Adding vanilla and a bit of sweetness sounds like a great idea. Thank you for your comment.
Kathy P says
How many crepes per serving?
Katrin says
Depends how hungry you are and the amount of filling you use! I’d say 1 or 2. The nutrition facts are calculated per 1 crepe of 20cm diameter.
Dania says
This sounds great and thanks for experimenting. I have a recipe that takes way too many eggs and I’m not fond of it. I’m planning on trying this but not sure about the Psyllium. Is it the powder or the actual seed? What brand do you use, I guess that is easier? 🙂
Thank you
Katrin says
Hi Dania, I used a brand called Bon Pom, it’s ground psyllium husk.
Courtney says
I love crepes and I’d love to give this a go. You’re absolutely correct in saying that many sugar free and low carb crepe recipes have a prominent egg profile. I don’t have psyllium husk powder on hand though. I do have xanthan gum though. Can I swap it out or no?
*looking forward to low carb crepes with healthy nutella!*
Katrin says
Psyllium husk behaves more like flaxseed than xanthan gum, I find it has a taste closer to grains. I am not sure xanthan would work as it does not have a taste on its own. If you do try, let me know the results?
Jackie Mullen says
Hi, I ran into your blog via Pinterest and fell in love with it; I spent a couple of hours that night looking around and reading. I subscribed to your blog, verified, and it now says I am subscribed when I try to subscribe again, the program won’t let me, telling me I am already subscribed. BUT I haven’ t received any posts since I subscribed I have checked my spam folder and nothing was there. Is there something else I can do, or can you help me? Thanks!! You have a lovely blog with such interesting and yummy looking recipes I am looking forward to getting them in my in box.
Katrin says
Hello Jackie, I’m very glad you subscribed. I send out recipe roundups to my followers every couple of weeks. The next one is coming soon, so bear with me! If you want, you can also follow me on Facebook, where I post additional recipes which are not on the blog. Have a lovely day
Karni Syed says
The BEST. I love this recipe!!!
Sophia says
I can’t wait to make these crepes! I’ll try them with your blueberry jam, which is just the best.
Katrin says
Glad you like the jam! it really goes well with the crepes
Kate says
So delicious! Thank you for this recipe.
Katrin says
You are so welcome Kate.
Kristina @ Love & Zest says
I love 3 ingredient recipes! Especially when they look this good and they are low carb! This is a great post!
Katrin says
Sometimes simple is just the best 🙂
Platter Talk says
I love crepes and I love your low carb recipe. Thanks.
Katrin says
There’s something irresistible about crepes… I totally agree. Thank you for your comment.
Brandi Crawford says
3 ingredients AND low carb?! SIGN ME UP. Looks so good
Katrin says
Hope you try it Brandi!
Lizzie says
Well done for the experimentation! I often find my best kitchen discoveries come about by accident. That blueberry filling sounds amazing!
Katrin says
Thanks Lizzie!!
Claire@foodiequine says
These look fab. What a great low carb alterative that from the look of them no one would be able to tell the difference. Sometimes when you run out of an ingredient and have to substitute you get that wow moment. This is obviously one of recipes.
Katrin says
Thank you Claire. It was definitely a wow moment!!