Failproof high protein crepes you can make at home – Only 4 ingredients
Why do I like protein crepes? My breakfast priorities are twofold: delicious and a decent amount of protein. Delicious, because I like good food. Protein, because it’s easy for me to accidentally NOT eat very much protein in a day, which leaves me wondering why my energy levels and recovery suck. Making sure my first meal is protein-rich starts my day ahead of the game, so to speak.
As a result, I eat a lot of eggs. Omelettes, easy over, egg veggie scrambles are easy options. But sometimes I get bored of savoury breakfasts and want something sweet like pancakes or waffles! AND I don’t want to compromise my protein intake.
Introducing the high protein crepe! (Or protein pancake if you prefer.) The eggs plus protein powder really packs in the protein. These have become my go-to breakfast for days I know I need my energy to last, such as a big hike or longer Brazilian Jiu-Jitsu classes. Making sure I get my protein on active days also speeds up recovery so I’m ready for more adventures as soon as possible.
I love this recipe because it’s fast and so easy to make, while toppings and protein powder options provide endless options.
What protein powder should I use?
When you’re choosing a protein powder, a lot will be based on personal choice.
Do you want a dairy or plant-based protein?
Dairy-based powders are usually whey or concentrate. I personally prefer a whey isolate because the protein content is higher than in a concentrate. Whey protein isolate also has less lactose if that is a consideration for you.
Plant-based powders may have single or multiple protein sources like pea, hemp, etc. They are definitely the way to go if you cannot or prefer not to consume dairy. Of note, they tend not to blend as well as dairy-based powders and some people don’t care for the mouthfeel of the plant-based powders in beverage form.
In protein crepes and protein balls, I notice very little difference between plant and dairy based powders, so it is more about considering how else you will want to use the powder.
Do you prefer pre-flavoured or would you rather add your own flavour?
My personal go-to powder is Canadian Protein’s unflavoured, unsweetened whey isolate. I really like natural flavors in my smoothies, protein balls, and crepes. I don’t care for what my dad refers to as “scratch & sniff” flavors interfering. (Those who are old enough to remember the scratch & sniff sticker era know exactly what I’m talking about.)
I also find the sweetness of flavoured proteins overpowering. I do have some cookies & cream flavored powder on hand for times that I want to make a quickie shake with just water & powder. Typically, I’ll use half unflavoured with half cookies & cream to keep the sweetness at my preferred level.
This is not to say that my way is best! I’m sharing my thought process on how I take MY personal preferences into account.
Other people love the flavoured powders because they don’t HAVE to add anything themselves.
As always, the question is, what works for you based on how you want to use your protein powder?
What kind of sweeteners, if any, do you prefer?
A lot of protein powders use low or zero-calorie sweeteners such as stevia, sucralose, etc. Others have more standard sugars, such as cane sugar. Consider which ones you actually like when checking the ingredients.
If it uses a standard sugar, take note of how much there is per serving to see whether that’s acceptable to you. I have mild reactive hypoglycemia so, while the standard sugars are tasty, they are hard on my blood sugar.
On the other hand if you have digestive sensitivities to some sweeteners or straight-up can’t stand the taste of some, you’ll want to check the labels to make sure THOSE sweeteners aren’t used.
Check out this article for more detail on choosing the right protein powder for you.
Many protein companies have the option to buy single-serving pouches, so you can always buy those as testers while you figure out what you like!
My favorite toppings for protein crepes
So many options!
My go-to is a vanilla greek yogurt (bonus protein) with fresh fruit.
I’ve also done cottage cheese with pears and sliced almonds.
Sauteed apples or pears with cinnamon and yogurt are amazing (I saute them for a few min just before I start my pancakes. I don’t use a lot of syrup since I am pretty sensitive to the sugar content, but if I do it’s a drizzle of pure Quebec maple syrup with fresh fruit and/or greek yogurt. Mmm mmm.
I’ve also been known to turn my protein crepes into a peanut butter, jam, & sliced banana sandwich from time to time!
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Failproof high protein crepes
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Equipment
Ingredients
- ⅛ tsp coconut oil or grapeseed oil, for pan
- 2 large eggs
- ⅙ cup protein powder about a half scoop, plain or flavoured
- 1 tbsp milk optional, or water, to thin batter
Instructions
- Mix eggs, protein powder and water in a bowl, whisking well to break up any clumps and make the crepes a bit fluffier.
- Heat your oil on medium high heat in an 8-9" non-stick frying pan. Once it’s hot, pour half of the batter into the pan at a time, tilting to spread the batter evenly.
- When it's browned and most of the little bubbles on top have popped (30 sec-1 min depending on heat), flip and cook until the second side is also browned (usually around 30 sec)
- Add your favorite toppings.
Video
Notes
Greek yogurt, fruit, nut butter... or eggs and veggies if you're the savoury type.
Hand Size Portions
Health Ninja Jeanette Marcotte is a health coach and professional geologist, who is obsessed with helping fellow professional women and couples reclaim their time and energy by building healthy choices into their daily lives.
When she is not coaching or looking at rocks, you can find her hanging out in her garden, collecting new hobbies, and/or reading far too many books at once.
Find other articles written by Jeanette on her coach profile. Hang around for mindset strategies and micro-habits that will transform your health & confidence so that you feel like a Health Ninja, too!
