High Protein Crêpes (Light, Easy & Perfect for Meal Prep)

These High Protein Crêpes are light, soft, and easy to make with simple ingredients. Packed with extra egg whites for a protein boost, they’re perfect for a healthy breakfast, post-workout meal, or a sweet or savory wrap.

Why I Love This Crêpe Recipe

• Over 13g protein per serving
• Classic thin French-style crêpes with a healthy twist
• Versatile – enjoy sweet or savory fillings
• Quick to make → just blend, cook, and flip!
• Great for meal prep and easy to reheat

Ingredients (and Substitutions) For Making High Protein Crepes

• eggs – add richness and structure
• egg whites – boosts protein while keeping crêpes light
• milk – use dairy or unsweetened almond milk
• all-purpose flour – sub with whole wheat, oat, or gluten-free blend
• salt – enhances flavor
• light oil – avocado or canola oil. Have extra for brushing the pan

How To Make High Protein Crepes

Blend: Add all ingredients except the oil into a blender in the order they are listed. Blend until smooth.

Mix Oil: Add oil to the batter and mix briefly.

Cook: Heat a non-stick skillet over medium heat and brush lightly with oil.

Pour & Spread: Using a ladle, pour about 1/4 cup of batter into a 10-inch non-stick pan, swirling it quickly to spread the batter evenly for a thin crepe

Flip: Cook for ~30 seconds until edges lift. Flip and cook another 10 seconds.

Repeat: Continue with remaining batter, brushing skillet as needed.

Tips For Success

• Make sure your skillet is properly preheated—this prevents sticking.
• Swirl the batter quickly for thin, even crêpes.
• Keep cooked crêpes warm under a clean towel while finishing the batch.

How To Serve Crepes

Sweet Fillings:

• Greek yogurt + Blueberry Sauce or Berry Compote + extra berries + honey (like in the pictures)
• Cottage cheese (try my Homemade Cottage Cheese) + raisins or cranberries (see this Cottage Cheese Crape Recipe)
• Chocolate Banana Spread + sliced strawberries and bananas
• Peanut butter or nut butter + low sugar jam
• Sweetened ricotta + sauteed apples or peaches
• Layer them into a crepe cake

Savory Fillings:

• Cottage cheese + meat slices (roasted turkey, beef, or chicken), + spinach + sliced tomato
• Homemade Pesto + light mozzarella or ricotta + sliced tomato
• Light cream cheese + Cured Salmon + dill
• Scrambled eggs + ham + cheese

Storage & Meal Prep

Fridge: Store up to 3 days in an airtight container.

Freezer: Freeze between sheets of parchment for up to 2 months.

Reheat: Warm in a skillet or microwave.

FAQs

Can I make these dairy-free?

Yes! Use unsweetened almond, oat, or soy milk.

How much protein is in each crêpe?

Each serving (3 crêpes) has just over 13g of protein without fillings and toppings.

Can I make the batter ahead of time?

Yes. Keep it refrigerated up to 24 hours and stir before cooking.

How Many Calories in Crepes?

High Protein Crêpes - Light, Easy & Perfect for Meal Prep

These High Protein Crêpes are light, soft, and easy to make with simple ingredients. Packed with extra egg whites for a protein boost, they’re perfect for a healthy breakfast, post-workout meal, or a sweet or savory wrap.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Course Breakfast, Dessert, Lunch

Servings 16 crepes

Calories 263 kcal

Ingredients

  

• 2 large eggs
• 6 (or 1 cup / 200g) egg whites
• 2 cups (or 470g) milk – dairy or dairy-free
• 1 ½ cups (or 210g) all-purpose flour
• ½ tsp salt
• 2 Tbsp (or14g) light oil + extra for brushing the pan

Instructions

 

• Blend the batter: Add eggs, egg whites, milk, flour, and salt to a blender in the order listed. Blend on medium speed until completely smooth and no lumps remain.
• Add oil: Pour in the oil and blend again for a few seconds, or whisk by hand until just combined. The batter should be thin and pourable.
• Preheat your pan: Heat a non-stick skillet or crêpe pan over medium heat. Lightly brush with oil once hot.
• Cook the crêpes: Pour about 1/4 cup of batter into the center of the skillet. Immediately lift and swirl the pan in a circular motion to spread the batter evenly into a thin layer.
• Flip and finish: Cook for 25–30 seconds until the edges begin to lift and the surface looks set. Flip gently with a spatula and cook another 10–15 seconds on the other side.¼
• Repeat: Transfer the cooked crêpes to a cutting board or platter and cover with a clean kitchen towel to keep warm if desired. Repeat with the remaining batter, brushing the pan with oil as needed.

Notes

How Many Calories in Crepes?

Calories (3 crepes, 135g): 263 kcal	Calories (per 100g):  195 kcal
Protein: 13.1 g	Protein: 9.7 g
Carbohydrates: 33.7 g	Carbohydrates: 24.9 g
Fat: 7.7 g	Fat: 5.7 g

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