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Ask The Protein Powder Chef: Do You Have A Recipe For Protein Crepes?

I have a passion for weightlifting, nutrition, and great-tasting food. My specialty is cooking with protein powder. Ask me a question and I'll turn it into a protein-filled, delicious recipe!
Q
Anna, I know how to make protein pancakes, but how do you make protein crepes?

Protein crepes are incredibly easy and, arguably, one of the most fun ways to eat your whey protein powder. Why? Because you can fill them with all sorts of stuff! You can fill them with peanut butter and jelly, almond butter and bananas, or with dark chocolate and berries! You can even fill them with protein fluff or casein pudding for an out-of-this-world ultra-high-protein experience!

Crepes-Making Secrets ///

Crepes aren't difficult to make, but they can be a little frustrating if you don't know exactly what you're doing. These three tips will help make your crepes-cooking experience a successful one!

  1. You'll need a good non-stick pan. If you have an actual crepe pan, that's great. If you don't though, no worries—as long as you have a good-quality nonstick pan, you're set.
  2. Make sure your pan is sizzling hot before you pour the batter onto it. Once the batter is in the pan, though, turn down the heat to medium-high.
  3. Coat your pan with coconut oil, butter, or a low-calorie non-stick spray before you pour the batter in it. If your pan isn't properly greased, your thin crepes may stick or burn.
  4. The crepe-making process is a quick one. If you're making several at the same time, think of yourself as a machine: pour, flip, and plate.

Are you ready to give it a go? Here's the recipe:

Vanilla Whey Protein Crepes ///

Ingredients
Directions
  1. Using a hand-held blender, mixer or a food processor, blend all ingredients. If you want, add spices like cinnamon, orange or lemon zest, or nutmeg to batter.
  2. Once your batter is smooth, heat a pan greased with a teaspoon of butter, coconut oil, or cooking spray. Allow the pan to get super hot.
  3. Once pan is hot, pour in 1/4 cup of batter. (The batter should sizzle when you pour it into the pan.) As soon as the batter hits the pan, turn down the burner to medium-high so it cooks evenly and doesn't burn.
  4. Cover the surface of the pan with the batter in a thin layer. Spread the batter by moving the pan or by spreading it with a spoon or spatula.
  5. Flip each crepe as soon as bubbles begin to form on its surface. Then, allow the other side to cook—it should only take a few seconds—until it gets golden brown.
  6. When the crepe is done, remove it from pan and put it on a plate. You may have to re-grease the pan every three or four crepes.
  7. Once all your crepes are prepared, fill them! For this column, I filled them with peanut butter and sprinkled them with medium-chain triglyceride powder. But the sky is the limit. You can fill them with protein fluff, protein pudding, nuts, fresh fruit, or melted dark chocolate. You can even go down a savory route and fill them with red pepper, chicken, and avocado!

Nutrition Facts
Serving Size Per crepe, recipe makes 6
Amount per serving
Calories 107
Total Fat1.68g
Total Carbs7.2g
Protein15.3g


Notes:
To make your crepes "stretchier," use more liquid egg whites and a tablespoon or two of milk. If you like them fluffier and more like a pancake, use more oats.

You can use casein or veggie protein powders instead of whey. But if you do, add more egg whites and a bit of milk to your batter until it achieves the right consistency. It should be runny, not thick, and easy to spread onto the surface of your pan.


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About The Author

Anna's passion for exercise and nutrition inspired her to create proteinpow.com while she was still in the last year of her Ph.D. program.

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Comments

Showing 1 - 25 of 57 Comments

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Tyler31622

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Tyler31622

Nice, Just what I've been lookign for

Jan 31, 2013 6:22pm | report
fitnessmom1984

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fitnessmom1984

I will def try it!

Jan 31, 2013 6:37pm | report
katydebard

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katydebard

that looks so awesome! can't wait to try this :)

Jan 31, 2013 6:54pm | report
Jaii44

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Jaii44

I'm craving now.

Jan 31, 2013 7:19pm | report
alex192

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alex192

Trying it tomorrow for breakfast ill let you know how it works out.

Jan 31, 2013 8:50pm | report
peaceman24

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peaceman24

yummyy...

Jan 31, 2013 10:38pm | report
goldenXeggroll

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goldenXeggroll

Looks good. Will try the recipe later :)

Feb 1, 2013 12:04am | report
EireMuscle

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EireMuscle

Definetly a good way start your day! I use 6 whole eggs instead of whites only & Ilike to throw in some natural peanut butter too. Tasty!

Feb 1, 2013 7:19am | report
Ky2oo

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Ky2oo

sounds delicious, raspberries and dark chocolate would be awesome

Feb 1, 2013 8:42am | report
TxArtist

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TxArtist

Great recipe to try...

Feb 1, 2013 11:14am | report
dzarom

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dzarom

Looks good and tasty

Feb 1, 2013 11:19am | report
  • Body Stats
  • ht: 16'11"
  • wt: 203.42 lbs
  • bf: 10.0%
artin1

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artin1

looks good

Feb 1, 2013 11:45am | report
benjianderson32

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benjianderson32

looks good to me.

Feb 1, 2013 2:04pm | report
sagazu

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sagazu

Like!

Feb 1, 2013 2:17pm | report
fludie

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fludie

got to try these

Feb 1, 2013 2:37pm | report
KelsGooden

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KelsGooden

Cannot wait to give this a shot in the morning...my protein pancakes don't EVER turn out right...maybe better kuck with these!

Feb 1, 2013 3:15pm | report
grewal1113

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grewal1113

you mean 'luck'

Mar 14, 2013 9:53am | report
scottpdean

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scottpdean

Epic looks good n healthy

Feb 1, 2013 5:31pm | report
shnee

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shnee

Have been making these for quite some time. I prefer to use coconut flour or quinoa flour and i'll make a low cal version of peanut butter, which is made with PB2 and almond milk (can add flour or whey to thicken it up, stevia or splenda to sweeten up for liking). Definitely a delicious treat!

Feb 1, 2013 7:05pm | report
rowza

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rowza

Pritty tasty THANKS

Feb 1, 2013 7:29pm | report
muscleandginger

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muscleandginger

This will be my breakfast tomorrow morning, thanks!

Feb 1, 2013 8:03pm | report
blackiechan6

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blackiechan6

Sounds good, I deff will try!!!

Feb 1, 2013 8:44pm | report
Mtrebs

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Mtrebs

definitely making these tomorrow morning!!!!

Feb 1, 2013 9:44pm | report
IHeartYouGym

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IHeartYouGym

will give it a try. sounds amazing

Feb 2, 2013 12:01am | report
  • Body Stats
  • ht: 11'4"
  • wt: 136.69 lbs
  • bf: 16.0%
gorana

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gorana

Love crepes - cannot wait to try it!

Article Rated:
Feb 2, 2013 3:41am | report
Showing 1 - 25 of 57 Comments

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