Protein crepes are a delicious and super easy low carb breakfast or high protein snack. These gluten free keto crepes contain just 4 ingredients and are ready in 10 minutes. Only 0.7g net carbs and 19.9g protein per crepe!
Table of contents
My love affair with crepes began on my first holiday to France when I was a kid. I just adored their crispy lightness - and of course the fillings, from Nutella to applesauce to sugar with lemon juice.
Are crepes keto?
Regular crepes are not suitable for a keto 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 crepes with a few changes! I have these 3 Ingredient Low Carb Crepes on the blog already, which contain psyllium husk and cream cheese. My daughter still requests them regularly, and I have to say, they are quite delicious! I've also made low carb crepes with almond flour and coconut flour before, which I am planning to post soon.
But today, I wanted to try something different. I've been experimenting with protein powder in baking recently and am quite excited by the light texture it gives my cake recipes and breads. It was time to make protein crepes!
I am super pleased with how delicious these crepes tasted (and how pretty they looked!).
Ingredients for protein crepes
It's possible to make protein crepes with just 2 ingredients - egg whites and protein powder. However, this way your crepes will taste quite neutral. I'm all about flavour, that's why I decided to add vanilla extract and powdered sweetener as well. 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 your 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 to Splenda or allulose.
Eggs - Your eggs should be large and ideally free range and organic. It is possible to use one full egg and 2 egg whites for these protein crepes, which would increase the fat content a little. Use the leftover egg yolks to make Keto Mayonnaise.
Butter - You need it for frying. You can use coconut oil for a dairy free option, but I think butter gives the crepes that authentic "French" taste!
Optional - you can add a pinch of salt for a bit of umami taste and make the batter even lighter by adding 1 tablespoon almond milk.
How to make protein crepes
It only takes 2 steps to make this protein crepes recipe!
1.) Put the egg whites, whey protein powder, vanilla and powdered sweetener into a bowl. Blend with an electric mixer (or an immersion blender) for about 1 minute until the batter is fluffy and well-combined. Alternatively, use a high speed blender.
2.) Melt Ā½ teaspoon butter in a non stick frying pan or skillet. 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 for about 45 seconds until the bottom is golden. Then, flip it over with a wide spatula and brown the other side for another 45 seconds. Repeat with the remaining butter and batter.
Fillings for keto crepes
Here are some ideas how you can fill your crepes for a nutritious protein breakfast or healthy keto treat.
- 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
And there's the option to leave out the vanilla and sweetener and replace it with a pinch of salt. Then, add savoury fillings from sautƩed mushrooms or spinach to bacon and melted cheese.
Storage
Store leftovers in the fridge for up to 3 days. Warm in the microwave before enjoying!
More keto breakfast ideas
Almond Cream Cheese Keto Pancakes - My most popular pancakes. If you haven't tried them you're missing out!
Low Carb Coconut Flour Pancakes - Fluffy coconut flour pancakes for a filling and satisfying weekend breakfast.
Keto Mexican Breakfast Casserole - A high protein breakfast casserole with a spicy kick!
Low Carb Peanut Butter Protein Bars - A great protein fuelled bar for when you're on the go.
Tried this recipe? Give it a star rating below!
ā Ā STAY IN TOUCH onĀ FACEBOOK,Ā PINTERESTĀ andĀ INSTAGRAMĀ Ā for more great food and join my NEWSLETTER for the latest updates and a FREE EBOOK.ā Ā
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
- Ā½ 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 Ā½ 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.
Becky Temple
Hi, can you leave out the sweetener and the recipe still work? Thanks
Katrin NĆ¼rnberger
Yes, the sweetener is not essential.
Benita
Hi, I love your recipes. Simple yet delicious, and some are even elegant!
Do you think it would work to use unflavored collagen protein powder in place of the whey protein? Some in our family do not eat dairy at this time, and I thought that might be OK? Thanks so much for your help.
Katrin NĆ¼rnberger
I"m not sure that collagen peptides would give the same fluffy result as whey protein. Maybe look for another non dairy protein powder instead.
Danielle
How do I make these only for one?
Katrin NĆ¼rnberger
It will probably work with 2 medium egg whites.
Joy
Hi,
Can we use pea protein for seed and coconut, nut flours? I am allergic to all seeds/nuts/coconut. Would be great to be able to substitute pea protein in the donut recipe too. Possible?
Thanks much!
Joy
Katrin NĆ¼rnberger
I don't see an issue with using it in this recipe. With recipes that use nut flours you'd have to experiment and see if it works. I have never tried it myself.
Leah
Just wondering if you have tried making these with other types of protein such as pea or non dairy one?
Thanks
Katrin NĆ¼rnberger
No I haven't... but I think it should work just as well.
Sumit Singh
Thank you very much for posting this amazing recipe. I hope you will keep posting such content in the future also.
Prue
These crepes are delicious. Easy to make, a necessity for me as I am not happy spending hours in the kitchen, and taste just as good after a night or two in the fridge. Only 3 ingredients, wow, who would have thought!
Hina
Can we use egg white protein powder instead of what protein powder
Katrin NĆ¼rnberger
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. You may want to try my 3 ingredient low carb crepes instead.