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 keto crepes I have considered applying for a research grant. I put in all the work so you don't have to!
This is THE BEST and MOST DELICIOUS low carb crepe recipe you will ever try. These crepes are sturdy and extremely pliable, even after they cool down.
They come together in a flash, are high in fiber and protein, and you only need 3 ingredients to make them.
My children loved them, even my very critical 11-year-old daughter.
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Ingredients
Here are the ingredients I used:
- Eggs
- Cream cheese
- Psyllium husk
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.
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.
Instructions
This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities
Step 1: Mix all ingredients with a stick blender or in a food processor. Your batter will be very liquid.
Step 2: Heat butter in a large non-stick frying pan or a crepe pan. Pour in the crepe batter and swirl it around until it is evenly distributed.
Step 3: Once the crepe is browned on one side, flip it over...
Step 4: ...and fry the other side. Continue until all batter is used up.
Expert Tips
#1 You can customise the crepe batter by adding powdered sweetener, vanilla extract or cinnamon. Or, experiment with savoury spices such as onion powder or paprika.
#2 Grease the pan between crepes.
#3 Keto crepes are more fragile than regular crepes because they lack the gluten found in wheat. That's why I've invested in this quality non-stick frying pan. It is a lifesaver. NOTHING sticks to it.
Sweet Toppings
We had our crepes with a ricotta/yoghurt mix and my sugar free blueberry jam. Here are more ideas what to top them with:
- Berries - blueberries, strawberries or raspberries
- Keto whipped cream
- Sugar free strawberry jam
- Raspberry jam
- Keto caramel sauce
- Homemade Sugar free Nutella
- Almond butter
Savory Toppings
Low carb crepes also taste great with savoury fillings, such as:
- Cheddar cheese
- Emmental
- Wilted spinach
- Fried mushrooms
- Cooked ham
- Bacon
Fill the crepes, then put them back in the pan with a lid on over a low heat. Wait 2 minutes until the cheese is melted.
Substitutions
Almond flour crepes - You can replace the psyllium husk with ½ cup or 50g almond flour.
Coconut flour crepes - Use 3 tablespoons of coconut flour instead of the psyllium. This was my go-to recipe for a long time. It tastes great, but it is less pliable, especially once it cools down.
Adding milk and butter - Adding these traditional crepe ingredients makes the crepes softer, but also more fragile and difficult to flip over in the pan.
FAQs
Regular crepes are not keto friendly, because they contain wheat flour. These 3 ingredient low carb crepes are perfect for a keto diet because they contain only 1.2g net carbs per crepe.
The benefit of a crepe pan is that it has shallow sides. This makes it easier to flip the crepes. However, a large non-stick frying pan will do the job as well.
Yes. The simplest keto crepe recipe contains just eggs and cream cheese. This combination works well, but it does taste a little eggy.
Storage
Refrigerator: Store in an airtight container the fridge for up to 5 days.
Freezer: These crepes are great for freezing. I layer parchment paper between them so they don't stick. Freeze for up to 3 months.
Reheating: After defrosting, gently reheat in a frying pan over low heat.
More Keto Crepes, Wraps and Pancakes
- Egg White Protein Crepes7 Minutes
- Egg White Wraps4 Minutes
- Coconut Flour Pancakes15 Minutes
- Keto Cream Cheese Pancakes12 Minutes
Tried this recipe? Give it a star rating below!
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Recipe
3 Ingredient Low Carb Crepes
Video
Ingredients
- 4 eggs
- 4 egg whites
- 2 tablespoon psyllium husks or 1 tablespoon psyllium husk powder
- 4 tablespoon 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.
Anna Funnell
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
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
Would these work for soft tacos/burritos with a savory addition, maybe garlic powder or chili powder?
Katrin
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
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
Is they a sub for psyllium? I have an anaphylactic allergy. Apparently common in nurses!
Katrin
You could try using ground flaxseed in place of the psyllium. It also absorbs moisture really well
betty
oat fiber might also work
Jenna Eby
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
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
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
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
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
Has anyone tried replacing the cream cheese with anything? I’d like to make these for a dairy-free & gluten free family.
Katrin
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
We have successfully used full fat mayonnaise in replacement of cream cheese,works super well.
Trish
I love that you just use psyllium husk for this! Such a great idea.
Katrin
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...
Katrin
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
Thanks for sharing, Katrin! These are great. Am I able to double the recipe and have it come out just as good?
Katrin
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
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!
Kathleen
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
That's so good to hear! Glad you like it 🙂