High Protein Crepes Without Protein Powder (sweet or savory)

Chocolate strawberry protein crepes on a plate.

4.60 from 10 votes

High Protein Crepes Without Protein Powder (sweet or savory)

Inspired by traditional French crepes, these high protein crepes without protein powder can be enjoyed sweet or savory. Ready in just 15 minutes and packed with 14 grams of protein per crepe, you can't go wrong with a Nutella and strawberries crepe or a ham and egg crepe.

Prep Time5

Cook Time10

Total Time15

Course: Breakfast

Cuisine: French

Keyword: 20 minute, no protein powder

Servings:

Calories: 140kcal

Author: Mika Kinney

Equipment

1 crepe pan or 12" non-stick skillet

Ingredients

Crepe Batter

1.5 cup low fat cottage cheese 2%
2 large eggs
½ c egg whites
¾ cup oat flour you can do whole rolled oats too but the batter doesn't stay together quite as well
1 tablespoon vanilla bean paste omit for savory, if you don't have vanilla bean paste, do not use vanilla extract in this quantity! Use maple syrup or honey instead
1 tablespoon butter as needed to grease the pan

Nutella & Strawberries

½ c nutella can reduce to ⅓ cup for a bit less sweet
½ cup cottage cheese
½ teaspoon salt
1 tablespoon milk
1 teaspoon vanilla extract
8 strawberries diced

Ham & Cheddar

8 slices ham
4 eggs
8 slices white cheddar

Instructions

I want to make it so clear (because if you look at the reviews you will see people have issues will the batter sticking) that for crepes, being they are ultra thin, you MUST use a non stick pan or a good amount of butter. There is a technique involved with crepes and if you've never made them before, I highly encourage you to watch the video, look at my photos, or go find another video, because otherwise this recipe will fail. With the pans I show in the video, I've never had issues with the batter sticking so please be aware of this before starting.
Heat a non-stick pan over medium heat. Add 1 tablespoon butter to the pan if your non-stick isn't the most non-stick pan.
Add 1.5 cup low fat cottage cheese, 2 large eggs, ¾ cup oat flour, 1 tablespoon vanilla bean paste, ½ c egg whiteso a blender or food processor. Blend until all the curds are gone. This usually takes about 1 minute. Scrape down the sides as needed.
Let the batter rest for about 10 minutes so the oats can absorb the liquid to create a slightly thicker batter-like consistency.
Pour about ¾ cup of the batter (¼th of the batter) into the center of the pan. Lift the handle and swirl gently to push the batter to the edges, creating a thin crepe. Cook until the edges start to curl up and bubbles appear. Flip and cook another minute. Remove and repeat with the rest of the batter.
If you're using a pan smaller than 12", use less batter. And if you pour the batter in and it seems like too much, simply dump some out and back into your bowl. The pan should be hot enough that the batter begins to set as soon as it's poured.
Make your filling of choice.
Sweet: Blend together the ½ c nutella, ½ cup cottage cheese, ½ teaspoon salt, 1 tablespoon milk, and 1 teaspoon vanilla extract until no curds remain and it's nice and smooth. Spread 2 tablespoon on one half of the crepe, fold in half, then spread 1 tablespoon on half of that, and fold again for a classic triangle fold. Top with 8 strawberries that are diced.
Savory: Take the pan off the heat, reduce the heat to low, and place a crepe back in the pan. Place 2 slices of cheese in the center of the crepe, top with 2 slices of ham, then crack an egg in the center. If the egg slides off that's ok. Carefully fold over opposite sides of the crepe to contain the egg and push it back to the center. Then, fold over the remaining edges to create an envelope fold. Place the pan back on the hot stovetop and cover with a glass lid. Cook until the egg is cooked to your liking.
Alternatively, you can fry an egg and just heat the ham and cheese. Add the egg after the cheese has melted to avoid dealing with a raw egg.

Video

Notes

The nutritional information is for the crepe alone. Add the sweet filling adds 4 grams of protein per serving, and the savory adds 20 grams.

Storage: Save these in the fridge in an airtight container with parchment paper between them to keep them from sticking to each other. They'll last 3 days in the fridge. Or, you can store them this way in the freezer, laying flat for up to 3 months. Simply thaw in the fridge overnight before enjoying it again. Reheat briefly on the stovetop.

Folding: See post above for example folds.

How thick should a crepe be? The batter should just coat the pan when making crepes. These protein crepes are a tad thicker, but stick to using 1 cup of batter per crepe for a 10" pan (they are quite big). If your pan is smaller, use less batter.

Nutrition