Protein crepes are a delicious and easy low carb breakfast or snack. My egg white crepes contain just 4 ingredients and are ready in 10 minutes. Only 0.7g net carbs and 19.9g protein per crepe!
My love affair with crepes began on my first holiday to France when I was a kid. I adored their crispy lightness - and of course the fillings, from Nutella to applesauce to sugar with lemon juice.
Regular crepes are not suitable for a low carb diet. They contain flour, milk and sugar, which are all high in carbs. And that's before you start adding the fillings!
However, it is possible to make keto-friendly crepes with a few changes. I have these low carb crepes on the blog already. My daughter still requests them regularly, and I have to say, they are quite delicious!
But today, I wanted to try something different. I've been experimenting with protein powder in baking recently and am excited by the light texture it gives my cake recipes and bread.
It was time to make egg white crepes with protein powder!
I am super pleased with the light and fluffy texture of these crepes. They taste like authentic crepes, whilst being very high in protein and very low in carbs.
And while we are talking about high protein recipes - also try my protein banana bread!
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Ingredients
It is possible to make protein crepes with just 2 ingredients - egg whites and protein powder. However, this way they taste quite boring. I'm all about flavour. That's why I made a few additions. Here's what I used:
Protein powder - I used Pulsin whey protein isolate. This is an unflavoured protein powder, which I prefer over vanilla protein. It works so well as an alternative to flour here!
Vanilla extract - Make sure that the vanilla extract is sugar free and suspended in alcohol and water rather than glucose syrup.
Sweetener - I used an erythritol monk fruit blend, which is a 1:1 sugar replacement. However, any powdered sweetener will work, from xylitol to stevia or allulose.
Eggs - Large and ideally free range or organic.
Butter - You need it for frying. I think butter gives the crepes that authentic "French" taste!
See the recipe card for full information on ingredients and quantities.
Instructions
Let me show you how to make protein crepes. Here are the basic steps. Scroll down to the recipe card for a detailed method.
STEP 1
Put the egg whites, whey protein powder, vanilla and powdered sweetener into a bowl. Blend with an electric mixer until the batter is fluffy and well combined.
STEP 2
Melt butter in a nonstick frying pan. Add half the batter into the pan and tilt it to spread the mixture evenly until it covers the bottom of the pan. Cook over medium heat until the bottom is golden.
STEP 3
Flip the crepe over with a wide spatula and brown the other side.
STEP 4
Repeat with the second crepe.
Katrin's Top Tip
Add a pinch of salt to enhance the flavor. Also, you can make the batter even lighter by adding 1 tablespoon of almond milk.
Variations
Dairy-free: Use a dairy-free protein powder such as pea protein. Also, use a dairy-free butter for frying.
Whole egg: I have tested the recipe with one full egg and 2 egg whites. This increases the fat content a little. Use the leftover egg yolks to make Keto Mayonnaise.
Fillings
Here are ideas on how you can fill the crepes:
SWEET
- Greek yoghurt or sour cream
- Berries such as blueberries, strawberries, raspberries
- Sugar Free Lemon Curd
- Keto Caramel Sauce
- Sugar free whipped cream
- Peanut butter or almond butter
- Simple Sugar Free Nutella
SAVORY
Leave out the vanilla and sweetener and replace it with a pinch of salt. Then, add savoury fillings such as
- sautéed mushrooms, peppers or vegetables of your choice
- spinach
- bacon or ham
- melted cheddar cheese or crumbled feta.
Recipe FAQs
I'm not sure that collagen peptides would give the same fluffy result as whey protein powder. Try another non-dairy protein powder instead.
I have not tried that yet. Generally, egg white protein is the recommended substitution for whey protein. However, in this recipe, I feel it would simply be a lot of egg.
Storage
Store leftovers in an airtight container in the fridge for up to 3 days. Warm in the microwave before enjoying!
I have not yet tried to freeze protein crepes. However, my feeling is that this is not the best recipe to freeze.
More High Protein Breakfasts
- Egg White Omelette
- Egg White Wraps4 Minutes
- Low Carb Protein Bars Recipe30 Minutes
- Keto Breakfast Casserole55 Minutes
Tried this recipe? Give it a star rating below!
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Recipe
Keto Protein 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.
Equipment
- 9 inch / 20 cm frying pan or skillet
Ingredients
- 3 egg whites large
- 5 tablespoon whey protein powder 31g
- ½ teaspoon vanilla extract
- 1 tbsp powdered sweetener
- 1 teaspoon butter for frying
Instructions
- Put the egg whites, whey protein powder, vanilla and powdered sweetener into a bowl. Blend for about 1 minute until the batter is fluffy and well-combined.
- Melt ½ teaspoon butter in a non stick frying pan or skillet (20cm diameter). Add half the batter into the pan. Tilt and rotate the pan to spread the mixture evenly until it covers the bottom of the pan. Cook over medium heat for about 45 seconds until the bottom is golden.
- Flip the crepe over with a wide spatula and brown the other side for another 45 seconds.
- Repeat with the remaining butter and batter.
Chasing health
Has anyone used egg white protein instead of whey?