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
- Keto Protein Crepes (Sugar Free)7 Minutes
- Egg White Wraps4 Minutes
- Easy Low Carb 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
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
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.
Cey
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
2 tbsp of psyllium husks are 8 grams and come in at 0.7g net carbs 🙂
Virginia
Fantastic recipe. I halved recipe and added 2 Tbls water. I ‘m also thinking I can use this recipe to substitute pasta in lasagna and cannelloni..
Adrienne Lewis
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
That sounds like a fab dinner!!!
Jia
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
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
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
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
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
I"m so glad they hit the spot!! Have a great brunch 😉
Liezl
Hi, how many crepes is one serving? Looking to make these this weekend
Katrin
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
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
Brilliant! It's always the best when "carbers" like a low carb recipe!!
Theresa Nightingale
These came out fantastic! 2 teaspoons of fine psyllium husk powder did the trick for me.
Gerry
Worked perfectly. Thanks for the tip.
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!