Protein crepes with coconut and fruit

Today I would like to introduce you to an endlessly delicious breakfast recipe. I'll show you how to make quick protein crepes with coconut flavor and fresh fruit. For an extra healthy and low-calorie start to the day.

Hey you, have you ever heard of a breakfast dream that's both delicious and healthy? Something that tantalizes your taste buds and provides your body with an extra portion of protein at the same time? Then you've come to the right place!

Today I want to share a recipe with you that is not only incredibly delicious, but also packed with nutrients.

It's all about protein crepes - the ultimate solution for anyone who likes to start the day with a treat in the morning and has had enough of Pancakes, Waffles and Co.

The fitness crepes are very quick to prepare and perfect for anyone who wants to work out, i.e. build muscle and/or lose weight.

With only 130 calories per piece, you also have a very low-calorie dessert. In combination with the oat flakes, the protein ensures that you feel full for a long time.

But before I go into too much detail, let me take you into the world of these heavenly, wafer-thin pancakes and tell you why they have become my personal breakfast favorite.

Ready to take your morning routine to the next level? Then let's dive into the kitchen together and whip up these irresistible protein crepes!

What ingredients do I need for protein crepes?

Before we get straight to the recipe, I would like to tell you which ingredients you should prepare in advance. And how you can substitute them if you don't have them at home. It's not difficult, you only need 4 ingredients.

Whey protein powder

I use whey for this recipe Protein powder from Foodspring* with coconut flavor. The powder contains shredded coconut, which makes the recipe really delicious!

However, you can of course use any powder you like. I have already tested a few and can say from experience that vanilla and coconut taste the best.

You can of course also use neutral protein powder. If you opt for this, you will have to be a little more creative with the topping. The thin pancakes will then have hardly any flavor of their own.

Ground oat flakes

They ensure that the crepes are easy to flip in the pan. Oat flakes are a natural binding agent and like linseed, can even replace eggs.

It is important that you grind the rolled oats or buy oat bran. I grind them myself in the quantity I need. To do this, I put them in a powerful food processor* and have fresh oat bran within a minute.

By the way: you can also use the bran to thicken soups and sauces, smoothies or for patties.

If you don't have oat bran to hand, you can replace it with Chia seeds* or wholemeal spelt flour. Classic wheat bran is also suitable.

You can also use light spelt flour or wheat flour if you don't have anything else at home.

Protein

In addition to the whey powder, the chicken egg white provides a large portion of protein. We need 4 of these. There's not much more to say here. The egg white cannot be replaced, as this would mean missing an essential protein component.

If you don't have enough eggs, you can also use just two egg whites and add the missing liquid with milk instead. This brings us to the next point: milk.

Milk

So far, we have two dry ingredients and the relatively thick egg whites. So we still need liquid to make a smooth batter that can be spread extra thinly in the pan.

If you don't have milk, you can use a tablespoon of yogurt instead and mix it with water. Mix until you have the required amount of liquid.

It also works with oat drink and all other milk alternatives.

Relying exclusively on water is also an option, but the taste may suffer as a result.

And that's it for the ingredients for the dough. I'll now show you the recipe and then explain what makes a good topping.

But before that, an important question:

Pan or crepe maker?

Pancakes are always a little easier and simpler to make in a crepe maker. But they can also be made in a simple pan. For me at least, it worked without any problems. You just have to be a little more careful when turning them and use a large spatula.

To make crepes, you need a little time and patience. Protein crepes are baked at low temperature in a pan or in a crepe maker. This is the only way to flip them well.

This recipe is

• rich in protein
• Low in carbohydrates
• Very changeable
• a great alternative to breakfast
• the ideal snack for anyone who wants to eat a lot of protein
• Can be combined with many toppins

Or you can plan a little more time in the morning and enjoy the protein crepes as a delicious breakfast. If you prefer to stay in bed longer, you will enjoy our Proats recipes (protein + oatmeal + fruit) love. Or our homemade mixed Protein muesli.

What can I do to prevent the protein crepes from falling apart in the pan?

Flipping crepes in the pan can be quite a challenge. But there are a few simple tips and tricks to make it easier. First of all, you should use a pan that is not too deep. This way you can easily reach the pancake with the spatula.

Crepes often fall apart because the pan is too hot or the batter is too thin. If you follow these tips, you will enjoy crepes that can be flipped whole.

1. The doughMake sure that the batter is not too runny. Mix the ingredients well, but don't overdo it with the liquid. If the batter is too thin, the crepes may fall apart.
2. Prepare the panPreheat your pan well before adding the batter. If it is too cold, the batter may stick and tear when you turn it.
3. Fat in the panUse a little oil or butter to ensure that the crepes do not stick. A base that is too sticky can encourage tearing.
4. Correct amount of doughPour only a small amount of batter into the pan and spread it evenly by gently swirling the pan. Thick crepes are more stable than those that are too thin.
5. Patience when turningLeave the crepe to fry until it is golden brown around the edges and releases easily from the pan. Then use a thin spatula to carefully turn them over. Turning them too soon or too hastily can cause them to fall apart.
6. Gentle turningBe careful when turning the crepe so that it does not tear. You can use a flat spatula and gently turn the crepe over.
7. Control the heat: Make sure that the pan does not get too hot. A moderate heat allows the crepes to cook evenly without falling apart.

Vegan Power Snack: Buckwheat Porridge *raw and super chocolaty*.

Recipe: Protein crepes with yogurt and fruit

Are you ready? I'll give you the very detailed recipe here. If you've never made crepes before or rarely cook them, then you've come to the right place.

But if you regularly reach for the pot, pan and co, you will find a short version of the recipe at the end of the article.

This recipe makes 3 crepes.

Ingredients for the dough

• 50 g oatmeal
• 30 g whey protein powder (I use coconut)
• 4 egg whites
• 70 ml milk

Ingredients for the filling and topping

• 1 cup Greek yogurt
• 1 TSP Erythritol*
• 1 tsp lemon peel abrasion
• 2 tbsp fresh fruit
• 1 teaspoon sugar-free chocolate

Also: whisk, pan, spatula, bowl, powerful food processor*.

1. prepare the dry ingredients

Weigh out the rolled oats. It should be about 5 heaped tablespoons.

Put the oats in a food processor, smoothie maker or universal chopper.

Crush the flakes until they are as fine as flour. A few small pieces may still be visible, of course. The finer they are, the more visually appealing the pancakes will look later.

If you don't have the possibility to grind the flakes so finely, then you should use an alternative. Spelt flour, for example.

Pour the oat bran into a bowl. Add the whey powder and stir well to combine the ingredients.

2. add the liquid ingredients

Beat the eggs. Add the egg whites to the bowl with the dry ingredients. Put the egg yolks in a second bowl and set aside.

Add the milk to the ingredients and mix with a whisk.

3. fry protein crepes

Add vegetable oil to the pan. I prefer to use Coconut flour* because it has such a great taste.

Crepes are always cooked on a low heat. I switch the plate to 4 out of 9.

Take a ladle of batter and swirl the pan so that the batter is evenly distributed. With crepes, it's better to make them a little too thin than far too thick. You are sure to find the perfect amount after your first attempt.

It is normal that they hardly get any color. Compared to normal pancakes, they lack egg yolk and flour. The protein crepes therefore remain fairly light in color.

Turn the dough over as soon as you notice that it is firm on the top. Fry the side of the crepe again and then you're done.

Place the finished crepe on a large plate and leave to cool slightly.

4. prepare the filling

It only gets really tasty with the filling. I use Greek yogurt for a big load of protein. You can also replace half of it with quark.

Put the yogurt in a bowl. Stir Erythritol* under.

Grate part of the lemon with a grater and add about 1 teaspoon to the yogurt.

If you like it tart, you can also stir in a little lemon juice.

As soon as the crepes are only lukewarm, fill them.

Chocolate sprinkles and fresh fruit also go perfectly with it. My favorite is strawberries.

Which toppings go well with the pancakes?

The topping hasn't knocked your socks off yet. No problem. I've prepared a few more great ideas for you:

Desserts only become really tasty with the finishing touches. You can really let off steam here. Whatever tastes good is allowed.

I like it fruity. That's why fruit always ends up in my protein crepes.

• Greek yogurt, honey and ripe banana
• Quark with raspberries and Erythritol*
• Cream with nuts and banana
• Grated coconut and honey
• Peanut butter and chocolate chips
• Chocolate sauce, blueberries with Cinnamon*
• Natural yogurt with mango
• Assorted nuts with chocolate sauce
• Yogurt, orange pieces and honey

Various nut butters also go really well with the crepes. For example, homemade almond butter or hazelnut butter.

 

Have you tried these moist protein brownies yet?

What makes protein crepes so special

Unlike pancakes, the batter for protein crepes is much more liquid. There is no fat in the batter and instead of a whole egg, you only use the egg white.

If you then replace the white flour with ground oatmeal and protein powder, it becomes really interesting for a healthy breakfast.

Because now you have a low calorie, low fat, high protein breakfast recipe. :)

Our conclusion

Protein crepes are a great alternative to unhealthy desserts. They are very quick to prepare and are also suitable for beginners.

With recipes like this, you'll support your muscle growth while providing your body with important vitamins from the fruit.

Enjoy it 🙂

To browse further:

• Brownies without an oven - quick, easy & delicious
• These are the 11 best baked apple recipes
• Make your own protein muesli

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