These light, fluffy crepes are made mostly from egg whites and a touch of coconut flour ā now upgraded with a scoop of vanilla whey isolate for even more protein and a soft, dessert-like texture. Theyāre lean, delicious, and perfect for both sweet and savory fillings.
Why youāll love them
ā¢ About 75 g protein in the full batch
ā¢ Only 6 g carbs and 6 g fat total
ā¢ Gluten-free, low-fat, and packed with flavor
ā¢ Great for PSMF days or any high-protein lifestyle
Ingredients ā makes 15-20 small/medium crepes depending on the side of your pan
ā¢ 500 ml liquid egg whites (about 16 egg whites)
ā¢ 1 whole egg
ā¢ 1 tablespoon coconut flour (about 8 g)
ā¢ 1 scoop (30 g) vanilla whey protein isolate ā optional but highly recommended
ā¢ Pinch of salt (optional for savory)
ā¢ Stevia or vanilla extract (optional for extra sweetness)
Instructions
-
Whisk or blend together all ingredients until completely smooth.
Tip: Let the batter rest 5 minutes so the coconut flour can thicken slightly. - Heat a non-stick pan over medium-low and lightly mist with coconut-oil spray.
- Pour a thin layer of batter (about 1/8 cup for small crepes) and swirl the pan to coat evenly.
- Cook 1ā2 minutes until the edges lift easily, flip, and cook another 30ā60 seconds.
- Repeat with the remaining batter.
š Serving Ideas
Sweet: my favorite is lemon juice, cinnamon and sweetener like powdered erythritol. OrĀ fill with 0 % Greek yogurt, berries, and sugar-free syrup.
Savory: fill with sliced turkey, spinach, mustard, or a yogurt-herb sauce.
ā”Nutrition for full batch
Nutrition for full batch (with whey isolate)
Approximately 370 kcal protein base + 120 kcal from whey = 490 kcal total
ā 75 g protein, 6 g carbs, 6 g fat
Tips
ā¢ Add Ā½ teaspoon baking powder for fluffier crepes.
ā¢ For crispier edges, cook slightly longer on lower heat.
ā¢ Store in the fridge up to three days or freeze between parchment sheets.