QiMeal
Protein Crepes
Protein Crepes · ready in 20 min · 2 servings · 303 kcal per serving · easy · 5 ingredients
These thin high protein crepes are a fitness kitchen twist on classic breakfast crepes, tender enough to fold and sturdy enough for sweet or savory plans.
- Prep
- 8 min
- Cook
- 12 min
- Total
- 20 min
- Serves
- 2
- kcal
- 303
- Difficulty
- easy
Ingredients · 2 servings
- 2Egg, beaten
- 30 gProtein powder
- 180 mlMilk
- 40 gOat flour
- 10 gButter, melted for pan
Equipment
stovetop, bowl, whisk, measuring cup, ladle, spatula, nonstick skillet, plate
Instructions
- Gather ingredients
Gather eggs, protein powder, milk, oat flour, butter, a bowl, whisk, ladle, spatula, plate, and nonstick skillet before cooking. · 2 min
What to look for: All ingredients measured and tools within reach
- Whisk batter
Whisk eggs and milk in a bowl, add protein powder and oat flour, and whisk until the batter is smooth and pourable. · 4 min
What to look for: Thin batter with no dry pockets
- Rest batter
Rest the batter for 5 minutes so oat flour hydrates and bubbles settle, giving the crepes a smoother texture. · 5 min
What to look for: Batter looks slightly thicker and calmer
- Heat skillet
Heat a nonstick skillet over medium heat, melt a thin film of butter, and wipe any excess so the pan looks glossy. · 2 min
What to look for: Butter foams lightly and the pan surface shines
- Cook first side
Pour 60 ml batter into the pan, swirl quickly to coat the base, and cook until the surface turns matte and edges lift. · 2 min
What to look for: Matte top with lightly lifting edges
- Flip crepe
Flip the crepe with a thin spatula and cook until the second side has pale golden spots and releases cleanly. · 1 min
What to look for: Pale golden spots on the second side
- Repeat crepes
Repeat with the remaining batter, adding tiny dabs of butter only when the skillet looks dry, and stack the crepes on a plate. · 8 min
What to look for: A neat stack of thin flexible crepes
- Serve warm
Serve the warm crepes plain, or fold them for a sweet or savory filling after cooking if your meal plan allows. · 1 min
What to look for: Crepes are warm, soft, and easy to fold
Nutrition (per serving)
| kcal | 303 |
|---|---|
| Protein | 24 g |
| Carbohydrates | 20 g |
| of which sugars | 6 g |
| Fat | 14 g |
| of which saturated | 7 g |
| Fibre | 2 g |
| Sodium | 189 mg |
Nutri-ScoreB
Allergens
Contains: eggs, milk, gluten
Storage and reheating
- Fridge: up to 2 days
- Freezer: yes, up to 1 months
- Warm in a covered skillet over low heat for 1 to 2 minutes until flexible.
Ingredient substitutions
Egg
- Protein powder and water: Use 15 g protein powder mixed with 45 ml water for each egg, though the crepes will be less tender
Protein powder
- Oat flour: Keeps the crepe structure but greatly lowers the protein content
Milk
- Water: Makes a lighter batter with less richness and slightly less browning
Oat flour
- Protein powder: Use less to avoid a dry batter and add a splash of water if needed
Butter
- Olive oil: Use a very thin film so the crepes do not become greasy
