Wednesday, March 26, 2008

French Crepes - 0.5 net carbs each

It has been a while since I have posted a recipe. Having been working a great deal in France lately, I am learning to appreciate different styles of cooking. The French tend to add flavor with fats and rich sauces rather than spices. I've really come to enjoy these sauces. Their desserts have amazing textures but are typically not very sweet. And their version of fast food is often a filled crepe.

In France, there are many crepe restaurants and street vendors. It is amazing how many different kinds of desserts and sandwiches the French make with crepes. Before spending time in France, I had thought of crepes as a breakfast food to be eaten like a pancake. I have come to find that crepes are not just for breakfast and are not always sweet. Some toppings are added after the crepes are cooked, some are added just after flipping the crepe. For example, after flipping, they sometimes spread a thin layer of raw egg topped with cheese and ham. The toppings heat as the second side of the crepe cooks. The filled crepes are then usually folded in half and then the corners brought in making a triangular "sandwich" that is easy to carry. Unlike the French crepes, mine are made with protein powder and therefore very low in carbs.

Servings: 8 crepes at 0.5 net carbs each. Be sure to add carbs for fillings.


4 eggs
2 egg whites
1 T. water
4 oz. cream cheese (nuke 1 min. to soften)
3 T. soy protein powder (plain)
1/2 t. baking powder
Butter for pan.


  1. Whisk the eggs and water by hand. Add cream cheese. Whisk. It may have little clumps, this is okay. Add soy protein powder and baking powder. Whisk until well blended. Using an electric mixer or over whisking may produce foam that is undesirable.
  2. Heat skillet on medium low setting. Add butter and swirl around until melted and coating the pan evenly.
  3. For my carb count, each crepe consists of 3 T. of batter. Pour into pan in a spiral motion, starting from the middle, working your way out. If necessary, use a spoon, spatula or squeegee to spread out more evenly. The entire crepe should be 8 inches in diameter. You can use more batter to make larger just be sure to adjust the carb count accordingly.
  4. Cook until edges start looking dry and crepe is firm enough to flip. If desired, toppings can be added now. Cook on other side for a few seconds then remove from pan.
  5. Repeat steps 3 to 4 until all batter is used up.


maryg911 said...

Hey there Big Daddy!! I love crepes especially with fruit filling. Just curious though, would I be able to substitute the protein powder with let's say, soy flour?

So is everyone as thin as they say they are in France? Or have the fast food chains taken over?

Big Daddy D said...

I'm not a big fan of soy flour. I think that soy flour would work but might have a funky after-taste and would have a little bit of carbs. Soy protein powder has zero carbs and has no soy flavor.

cleochatra said...

Where do you find soy protein powder? Would Dr Robb's Protein Powder work?

Great recipe! I am a major crepes fan.


Daron said...

Cleochatra, I am not familiar with that brand of protein powder. Most are made of whey or soy, check the ingredients. Even if it's not soy, it's worth trying...