This simple and quick 4-Ingredient High Protein Crepe recipe is the perfect way to start the day! Making this high protein keto recipe ahead of time and storing these crepes in the fridge or freezer makes sticking to a high protein diet easy!
High Protein Keto Recipe
You only need a few simple ingredients for this pure protein recipe, and I bet you already have them in your kitchen right now!
This high protein crepe recipe with only 4 ingredients is legit. They are so good and easy to make, that I use them all the time! Plus, they help to make any protein-sparing modified fasting day ridiculously easy! With a simple whisking together of egg white protein powder, water, gelatin, and some xantham gum, this PSMF recipe comes very close to tasting exactly like my Almond Flour Crepes without all the dairy or the fat. This is a pure protein recipe that results in each crepe clocking in over 9 grams of protein each and only 1.1 grams of carbs!
Load them up with any combo imaginable filling and you will have created a high protein keto recipe that is perfect for any time of the day!
Why you will love this PSMF Recipe
Here is why I bet you will be continually making a batch of this high protein crepe recipe week after week!
- Easy - All the ingredients are simply whipped together and then poured into a pan - doesn't get much easier, right? Plus, if you have a high-speed blender, this pure protein recipe gets even easier!
- Taste - I kept the basic flavour of these high protein crepes simple but that doesn't mean you can't add any seasoning or some sweetener to suit your taste
- Texture - These high protein crepes have the same as your favourite carb and fat-laden crepe which means you can fold them or roll them without the fear of breaking them!
- Perfect of Protein-Sparing Modified Fasting - Since each very large high protein crepe contains under 50 calories and over 9 grams of protein with only 1 gram of carb, this is a great recipe for PSMF day. If you were to buy commercial crepes, you would be consuming over 10 grams of carbs with over 4 grams of sugar each!
What is Protein-Sparing Modified Fasting?
Protein-Sparing Modified Fasting is a type of diet designed for rapid weight loss while preserving lean body mass. PSMF typically involves consuming a very low-calorie diet primarily composed of protein, with minimal fats and carbohydrates. It is often used under medical supervision for individuals with obesity or those preparing for surgery.
A PSMF recipe, therefore, would focus on meals that are high in protein, low in fat and carbohydrates, and generally limited in total calories.
If you want to read more about PSMF (and how it compares to a Carnivore diet), check out this post!
Even if you are not into weight loss, eating a diet high in protein has been shown to keep you full longer as well help to maintain or gain lean muscle mass as well.
High Protein Crepe Recipe Ingredients
Ready for the simple ingredient list? Here is a list along with the actual brands that I used to make this pure protein recipe.
- Egg White Protein Powder - As you have probably noticed in many of my recipes, I have a crush on products made by Naked Nutrition, and their Naked Egg product is one of my favourites! Naked Egg contains egg white protein powder that comes from non-GMO chicken eggs.
- Gelatin - I like to use MicroIngredients Beef Gelatin powder but if you only can find Knox gelatin, it will work just as well.
- Xanthan Gum - Xanthan gum helps to give these crepes a slight thickness to the batter which makes it a little easier to cover the pan as you swirl.
- Water
Instructions for making this Pure Protein Recipe
Whisk
- Add all the ingredients into a bowl or high speed blender. Blend until everything comes together. Let the batter sit for about 10 minutes.
- Hint - If your ingredients end up with many air bubbles on top, I highly suggest straining the mixture and pressing the air bubbles through the strainer. If you do not, one of the crepes will end up with all the foam.
Pour and Cook
- Using a large ladle (about ¼-1/2 cup depending on the size of the pan and crepe you want to make), laden the batter in the center of the heated pan. Using a wrist action, swirl the pan to distribute the batter evenly into a circle
- Hint - You will need to move quickly as the batter will begin to set
Flip
- When the edges of the crepe begin to lift and bubble in the crepe, carefully slide a spatula around the edges to loosen them. Continue loosening the crepe before flipping the crepe to cook the other side.
- Hint - I use a spatula to loosen the crepe but then I lift and flip the crepe using my fingers. Be careful as the crepe is VERY hot!
Cook and Remove
- Cook the second side of the crepe for about 1 minute before loosening it and removing it from the pan to cool
- Hint - I place a piece of parchment paper on a cooling rack but you can also use a cutting board
Do I have to use a non-stick pan?
You should only use a non-stick pan for this recipe. If you use stainless steel or cast iron it will stick to the pan. These crepes are so thin that you will need the ease of the non-stick pan to make sure the crepe is completely flipped and then removed.
Can I use a different type of protein powder?
You should be able to use whatever type or brand that you have or the one you always use in your smoothies, even if it is chocolate and peanut butter. However, with that being said, I have not tried all types of brands so I do suggest sticking with Naked Egg initially until you get confident making these crepes.
How do I make these high protein crepes without egg white powder?
If you do not have any egg white powder, you can still make this high protein crepe recipe! Use the basic ratio of ½ cup of liquid egg whites to 1 scoop (about 30-36 grams) of protein powder.
What temperature should I cook crepes at?
I like to heat my pan to medium and then reduce the heat to medium-low.
How do I keep the crepes warm for serving?
Transfer the crepes to an oven-safe plate and cover tightly with aluminum foil. Place the crepes covered, in a 200-degree oven, until ready to serve.
Can I make high protein crepes ahead of time?
Pure protein crepes can be refrigerated for 5 days or frozen for up to 1 month. Layer cooled pancakes between parchment paper, and then wrap them in plastic before placing them into a zipper-lock bag. To serve, microwave a stack of 3 pancakes on 50 percent power until heated through, 10 to 20 seconds
What do I do if my crepes begin to stick to the pan?
If your crepes begin to stick, brush about 1 teaspoon of butter over the pan and wait until it begins to sizzle before adding more batter. A high quality non-stick pan should be able to make these crepes without sticking.
What is the best brand of non-stick skillet for this high protein crepe recipe?
The best brand on the market is XOX Good Grips Pro. I use the 10-inch pan which makes about 9-10 crepes.
Are these crepes keto and carnivore-friendly?
Yes! Since the only ingredients are eggs and gelatin and only contain 1 gram of carb each, these pure protein crepes can fit into a keto or carnivore diet.
Can I make these into sweet crepes?
Yes. Feel free to add 1-3 teaspoons of sweetener to the recipe to create a sweeter crepe. Just be aware that if you use allulose, your crepes will turn out darker than if you use any other type of sugar-free sweetener.
Ideas for PSMF recipe
If you are following a protein-sparing modified fast, you can fill each crepe with the following recipe ideas. Just make sure if the recipe calls for mayo that you use this High Protein Mayo made with Yogurt - (PSMF Recipe) instead.
Ideas for Carnviore recipe
Following a carnivore diet? You can easily make these crepes and fill them with the following (add some extra cheese, if you wish!) for the perfect portable carnivore meal!
Ideas for High Protein Sweet Crepes
Dying for a sweet treat that is not only low in sugar, keto-friendly but also high in protein? Use this high protein crepe recipe and fill it with the following:
Pure Protein Crepes - PSMF Crepe Recipe
This simple and quick 4-Ingredient High Protein Crepe recipe is the perfect way to start the day! Making this high protein keto recipe ahead of time and storing these crepes in the fridge or freezer makes sticking to a high protein diet easy!
- Total Time: 0 hours
- Yield: 10 - 7" crepes 1x
Ingredients
- 1 cup egg white protein powder
- 2 ½ cups water
- 2 tsp gelatin
- ½ tsp xanthan gum
- Optional - 5 -10 drops liquid monk fruit extract
Instructions
- In the bowl of a high speed blender, add the water, gelatin and xanthan gum. Turn on low and with the lid off, slowly add the egg white powder. Alternatively, you can add the ingredients to a mixing bowl and beat on low until all the ingredients have been blended.
- All the batter to sit for 10 minutes.
- Heat your non-stick pan on medium heat. Once hot, add approximately ⅓ cup of the batter to the pan. Using a swirling motion from your wrist, swirl the pan to allow the batter to spread evenly into a circle. Place the pan back on the heating element and allow it to cook for about 1-2 minutes.
- Using a spatula, carefully begin to lift the edges of the crepe. Continue to lift the crepe carefully until it can easily be flipped. Flip the crepe and continue to cook the opposite side for about 1-2 minutes. Using the spatula, lift the crepe and place it on a cooling rack that has been lined with parchment paper.
- Repeat with the remaining crepe batter. Enjoy!
Notes
- P:E ratio is 9.5
- This recipe will make 9-10 7-inch crepes or 6-8 10-inch crepes.
- If using a protein powder that is NOT egg white powder, follow this recipe: ½ cup egg whites whisked with 1 scoop (30-38 grams) vanilla (or another flavour) protein powder
- Please see the post instructions for hints
- Prep Time: 10 minutes
- Cook Time: 3 minutes per crepe
- Category: Main Meals, Desserts, Snack
- Method: Stove-top
- Cuisine: PSMF, High Protein, Low Carb,
- Diet: Low Calorie
Nutrition
- Serving Size: 1 crepe
- Calories: 37
- Sugar: 0.4
- Fat: 0
- Carbohydrates: 0.9
- Fiber: 0.1
- Protein: 7.6
Cat says
I would think so but can't tell you how much to decrease it by - just know that whey protein powder can make baked goods turn out a little dry. Let me know how they turn out!
Anouk says
If I made this using whey powder + eggwhites, should I decrease the amount of water in the recipe aswell or no?
Cat says
They are my favourite! Thanks for commenting!
M.J says
OMG - I can not believe how easy these were to make and how EVERY crepe turned out perfectly! Thank you for such an amazing recipe