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 and then wonder 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. 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, making this my go-to for days that 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, dead easy to make, and toppings and protein powder options provide endless options.
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What protein powder should I use?
When you are 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. They also have 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 feel of the powder 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-flavored or would you rather add your own flavor?
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 flavored proteins overpowering. I do have some cookies & cream flavored powder on hand as well for times that I want to make a 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 flavored 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.
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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- 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
- 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
Greek yogurt, fruit, nut butter...or eggs and veggies if you're the savory type. Best served fresh and warm, these do not reheat as nicely.
Hand Size Portions
Health Ninja Jeanette Marcotte is a health coach and professional geologist, who is obsessed with helping fellow professional women reclaim their time and energy by weaving healthy choices into their daily lives.
When she is not coaching or looking at rocks, you can find her hanging out in her garden with her dog, 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!