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 18 grams of protein per crepe, you can't go wrong with a Nutella and strawberries crepe or a ham and egg.
Dan, when he ate this crepe, "I feel like I'm in France, and I ate a lot of crepes when I was in France." Followed by, "I would never know there's cottage cheese in here. That's crazy!" So, when I say if you don't like cottage cheese, you'll still like these protein crepes - I mean it!
why can't I just eat normal crepes?
You can! And by all means do! But, if you want a crepe that's:
- Will keep you full longer
- Still sweet and dessert-like, but you won't crash after eating it
- Yet, still tastes like a traditional crepe
Then, try this recipe! Even if you just have leftover cottage cheese you're looking to use up. Try these protein crepes, and I bet you'll be surprised that you just found your new favorite recipe!
happy cooking!
here's what you'll need
- The crepes: Grab low-fat cottage cheese, eggs, quick cook old fashioned rolled oats (regular is fine), honey, vanilla, and salt.
- Sweet filling: To make a classic Nutella and berries crepe, blend cottage cheese, Nutella (or similar), salt, milk, and vanilla together.
- Savory filling: For a savory filling I like to do 2 slices of white cheddar, 2 pieces of ham, and an egg on top. This all gets folded into the crepe in an envelope fold. Don't worry; we'll go over the different folding methods below.
more filling ideas
The sky's the limit when it comes to fillings. Here are just a few favorites:
- Apples & cinnamon sauteed in coconut oil and paired with a Greek yogurt and maple syrup filling.
- Classic crepe suzette with cottage cheese blended with honey, orange juice, and orange zest.
- Peaches and cream with a filling of blended cottage cheese mixed with honey and vanilla, topped with diced peached and chopped pistachios.
- Banana fosters with the same Nutella filling (or a maple one) and then topped with banana's sauted in maple syrup and cinnamon like in our high protein oatmeal.
crepes are easy to make
- Blend everything together for a solid minute, stopping to scrape down the sides and making sure there are no curds visible.
- Heat a pan over medium heat with a bit of butter (optional if you have a really great non-stick pan).
- Pour a quarter of the batter into the center of the pan, then lift it and swirl to spread the batter to the edges of the pan.
- Cook until the edges start to curl and you see bubbles appear. Then flip carefully with a large spatula and cook another minute.
ok, now the fillings
Sweet
Blend together the ingredients until no curds remain (1-2 minutes). Spread inside the crepe and top with diced strawberries or bananas.
Savory
Put the crepe back in the pan, but take the pan off the heat. Place two slices of cheese in the center of the crepe, two ham slices on top then crack on egg on top of that. The egg may slide, but that's ok; carefully fold it on the opposite side of the crepe, then the other sides to create an envelope. This process should push the egg to the center again. Then return the pan to heat, cover with a glass lid, and cook 5-7 minutes until the egg is set to your liking.
quick recipe video
how to fold a crepe
The classic fold
For this fold, you simply fold the crepe in half, and then half again to create a triangle.
The envelope fold
This fold is a little trickier. You fold in opposite sides over the top 1-2", then fold the remaining sides in the same amount, as shown below.
how important is a non-stick pan?
It's pretty important. The entire process of making crepes relys on it not sticking to the pan, otherwise you have no crepes. If you aren't confident in your non-stick pan, add a bit of butter. Not too much though, otherwise the crepe will fry instead of cook.
you've made crepes, now you need to try these protein pancakes!
Recipe
High Protein Crepes Without Protein Powder (sweet or savory)
Equipment
- 1 crepe pan or 12" non-stick skillet
Ingredients
Crepe Batter
- 1.5 cup low fat cottage cheese 2%
- 4 large eggs
- ¾ cup quick cook old fashioned rolled oats standard rolled oats work too
- ¼ teaspoon salt
- 1 teaspoon vanilla extract omit for savory
- 1 teaspoon honey omit for savory
- 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
- 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, 4 large eggs, ¾ cup quick cook old fashioned rolled oats, 1 teaspoon vanilla extract, 1 teaspoon honey, and ¼ teaspoon salt to a blender or food processor. Blend until all the curds are gone. This usually takes about 1 minute. Scrape down the sides as needed.
- 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
Nutrition
This recipe is inspired by Amee's Savory Dish cottage cheese crepes.
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