Makes about 12 thin crepes (8-inch diameter)
🔢 Nutrition (Per crepe, no filling)
- Calories: ~90
- Protein: 8–10g
- Carbs: 10g
- Fat: 2.5g
🛒 Ingredients
- 1 cup all-purpose flour (or white whole wheat)
- 1 scoop (25–30g) vanilla or unflavored whey protein isolate
- 1 ¼ cups milk (dairy or unsweetened plant milk)
- 3 large eggs
- 1 tbsp melted butter or coconut oil (plus more for pan)
- 1 tbsp sugar or sweetener (optional, for sweet crepes)
- 1 tsp vanilla extract (optional)
- Pinch salt
👩🍳 Instructions
1️⃣ Make the batter
In a bowl, whisk together flour, protein powder, sugar (if using), and salt.
In another bowl, beat eggs, then add milk, melted butter, and vanilla.
Gradually whisk wet ingredients into dry until smooth and thin.
If batter feels too thick, add a splash more milk — crepe batter should be pourable and thin.
2️⃣ Rest the batter
Let the batter rest 20–30 minutes in the fridge (optional but improves texture).
3️⃣ Cook the crepes
Heat a non-stick skillet or crepe pan over medium heat. Lightly grease with butter or oil.
Pour about ¼ cup batter into the pan, tilting and swirling quickly to spread thinly and evenly.
Cook 1–2 minutes until edges lift and bottom is golden. Flip carefully with a spatula. Cook 30 seconds more.
Transfer to plate and cover loosely with foil to keep warm.
4️⃣ Serve & fill
Roll or fold crepes with your choice of fillings:
- Fresh fruit & Greek yogurt
- Nut butter & banana
- Savory: sautéed veggies & cheese
- High-protein cream cheese spread
🔥 Tips for Perfect Protein Crepes
- Use whey isolate (smooth, less gritty)
- Don’t overmix to avoid toughness
- Rest batter to hydrate flour and protein
- Cook on medium heat — too hot burns quickly
- Thin batter is key — add milk to adjust
💪 Protein Boost Ideas
- Add 2 tbsp chia or flaxseed meal for fiber + protein
- Use high-protein flour blends (chickpea or oat + whey)
- Fold in ¼ cup cottage cheese or ricotta for creamy filling
