Updated: by Veronica Noone · This post may contain affiliate links · 55 Comments
I was watching the food network and Bobby Flay was having a Throwdown with some Crêpe ladies and I was inspired. I never had a Crêpe before. Have you?
So I set out and researched a bit on line and most recipe required a lot of eggs and butter. Wanting something lighter, I experimented with my own creation and was SHOCKED when they came out!
Now, I honestly have NO idea what a crepe is suppose to taste like but if it's a fairly bland resilient vessel for other ingredients this recipe worked great!
They were much easier then I thought to make and I love the fact that I can stuff them with anything I like. Today I tried berries, turkey and cheese, and leftover Chinese food! All were fabulous and the Crêpe held in the ingredients and I was able to eat them like a burrito.
I have no one else's opinion today as the toddler is visiting Grandma and the husband was working all day. So will some experimental soul PLEASE try it and let me know if this is what a Crêpe is suppose to be like? :~P
Ingredients
- 1 egg
- 1 egg white
- ⅛ teaspoon salt
- 1 cup whole wheat flour (120g)
- 1 ¼ cup skim milk
- non-stick cooking spray
Instructions
Whisk the egg, egg white and salt until a bit frothy.
Slowly add the flour and milk alternating a little at a time while whisking.
Warm a medium non-stick skillet (~9inch) over medium heat and spray with non-stick cooking spray. Pick the pan up off the heat and pour about ¼ cup of the batter. Immediately roll the pan around to spread the batter and fill the bottom of the pan. Place the skillet back on the heat for about 30-40 seconds.
You'll know it's ready to flip when the edges start to curl (as seen in the above picture) and the Crêpe slides when you shake the pan. Slide a plastic spatula under and flip. Cook for an additional 10-15 seconds. Slide onto a plate.
Repeat the process until all the batter is gone, about 8-10 crêpes.
This morning I filled one with fresh berries and a little low-sugar jelly. For lunch I filled one with a slice of cheese, turkey breast, baby spinach, tomatoes and honey mustard and ate it like a wrap. For dinner I also made a wrap with one and filled it with leftover Chinese chicken and broccoli! It was Crêpe-ilicious day!
Update: Click here to check out my pizza Crepe idea on video.
📖 Recipe
Simple Low Fat Whole Grain Crêpe
Tired of boring breakfasts? Switch it up with this easy and delicious whole-grain crêpe recipe. Low in fat and high in flavor, you won't regret trying it out!
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 4 minutes mins
Total Time 14 minutes mins
Course Breakfast
Cuisine American
Servings 9 crepe
Calories 67 kcal
Ingredients
Instructions
Whisk the egg, egg white and salt until a bit frothy.
1 egg, 1 egg white, ⅛ teaspoon salt
Slowly add the flour and milk alternating a little at a time while whisking.
1 cup whole wheat flour, 1 ¼ cup skim milk
Warm a medium non-stick skillet (~9inch) over medium heat and spray with non-stick cooking spray. Pick the pan up off the heat and pour about ¼ cup of the batter. Immediately roll the pan around to spread the batter and fill the bottom of the pan. Place the skillet back on the heat for about 30-40 seconds.
non-stick cooking spray
You'll know it's ready to flip when the edges start to curl (as seen in the above picture) and the Crêpe slides when you shake the pan. Slide a plastic spatula under and flip. Cook for an additional 10-15 seconds. Slide onto a plate.
Repeat the process until all the batter is gone, about 8-10 crêpes.
This morning I filled one with fresh berries and a little low-sugar jelly. For lunch I filled one with a slice of cheese, turkey breast, baby spinach, tomatoes and honey mustard and ate it like a wrap. For dinner I also made a wrap with one and filled it with leftover Chinese chicken and broccoli! It was Crêpe-ilicious day!
Nutrition
Calories: 67kcalCarbohydrates: 11gProtein: 4gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.3gTrans Fat: 0.002gCholesterol: 22mgSodium: 60mgPotassium: 119mgFiber: 1gSugar: 2gVitamin A: 101IUCalcium: 53mgIron: 1mg
Keyword Crêpe, whole Grain
Tried this recipe?Let us know how it was!
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Reader Interactions
Comments
Lauren
I tried your recipe tonight for a dessert with home made blueberry jam. The consistency worked but I think next time I will try whole wheat pastry flour instead of all-purpose. I also used Vanilla Almond Milk instead of Skim. Great tasting crepes. Thank you for posting.
Reply
Chelsey
These were delicious! I added a bit of vanilla to make them more breakfasty, and then added berries and some chocolate chips for a great weekend breakfast treat! They tasted just like ones that they offer at a breakfast restaurant here in Canada- only much healthier! Thanks so much for the recipe! I recently discovered your blog and I love it, keep up the good work!
Reply
Nikki
Well, if I get around to trying them out I will let you know how it goes!
PS. just recently found your blog. LOVE it!Reply
roni
Nikki - It's been awhile since I made them but yes they are fairly sturdy, more-so than traditional crepes.
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Nikki
These look sooo perfect! I have had crepes a long time ago, but remember them being quite delicate, in so that you had to eat with a fork and knife... but the way you describe using them as a wrap (which is what I have been hoping to find a recipe that will work like a wrap) I'm wondering if this makes for a more 'sturdy' crepe. Can you really wrap up your fillings like a burrito and eat with your hands without it splitting or tearing?
Reply
Amparo Hamersly
i really love almond milk because it also imparts some supplements and trace minerals in our body. '
Go look at our very own web page too
http://www.foodsupplementdigest.com/milk-thistle-side-effects/Dana
So, someone asked about freezing - I froze mine between sheets of parchment paper and they turned out beautifully! Just let them thaw out completely, then warm up a skillet, spray it a little, and then flip the crepe on the skillet back and forth until it is warmed up and ready to eat. It was great!
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Delighted
Tried these tonight-so glad that I found this recipe! Simple and yummy...actually the first time crepes really worked out well for us! So nutritious-thanks!
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Christine
I made savory crepes for dinner tonight using your recipe. We had ham, shredded cheddar, spinach, tomato, and honey mustard. Delicious! Thanks for the recipe! 🙂
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Katherine
I made these for a healthy mexican night! I stayed true to your recipe for crepes (only subbing 1/2 yogurt 1/2 water for the milk) and used them as the "tortilla" for enchiladas - pumpkin black bean enchiladas to be exact 😉 Might be a good idea for you and your little toddler. Thanks for posting this whole wheat version of crepes!!
Reply
Amy
I love making crepes. My recipe is slightly different because I use 3 egg whites (no yolks) to get more protein. But I have learned that the quickest way to do these is to just put all the ingredients in the blender and blend until smooth. For those that find them bland more milk or eggs might help or you can do what I do and add agave or splenda, peanut butter, or cinnamon, etc. to the batter depending on my mood 🙂 Crepes are fun to experiment with! Thanks!
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Kelly
I made these for dinner today, followed your recipe exactly... We used a little low-fat yogurt, fresh fruit and a squirt of cool whip across the top and they were soooo good. I agree that the texture turned out great, I will definitely be making them again! Thanks so much!!
Reply
roni
Sarahlynn - Thanks for the feedback! Having never had a crepe I wasn't sure what they were suppose to taste like! 🙂
Reply
Sarahlynn
I have loved crepes for years and was excited to stumble upon your whole wheat version. I made a pizza crepe tonight (with tomato paste, ricotta, spinach and deli turkey) and it was so low cal that I made one with 1/2 tbsp peanut butter and sprinkled it with powdered sugar. SO good.
The recipe is a tad more bland than what I have had before, but it's the toppings that matter anyway and the texture is so yummy.
Thanks!
Reply
heartburn
I just tried your recipe today and wanted to say thank you, because it was really tasty! 🙂
Reply
roni
Jenni - LOL I was going to make these this morning too! But I went with eggs instead. :~) Glad you like them!
Reply
Jenni
You did it again! These are awesome - my hubby and I just devoured a batch for breakfast (:
Reply
roni
Shelly, I'd wrap in paper towels and place in a zip-lock but I have to be honest, I didn't try. So please let us know if you hit any snags!
Reply
Shelly
What is the best way to store these if you don't need to put them in the freezer? Do they need to be refrigerated?
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April
I tried these this morning and substituted 1/4 and 1/8 cup egg beaters and they turned out better than I expected! Now if I could find a way to get mdh to try them... maybe I will try mixing in bacon bits in the batter and stuff them with cheese, veggies, and smoked turkey.
Reply
Amber
This is my new favorite blog! So many great ideas. 🙂
These are delicious! I made a lunch wrap with them today and it was sooo good!
Reply
Anne Marie
Hi Roni,
So really, I'm a huge lurker of this site. I love watching your weekly videos and am inspired by your recipes and your story. When I stumbled across this recipe yesterday, I knew I had to try it. I had planned to make the crepes over the weekend, but from the minute I got home from work, they were on my mind! I literally got out of bed last night to make them and they were fantastic! I tried one before going to bed and put the rest in the freezer to use later. This is such a great alternative to the 1 point tortillas, and I have a sneaking suspicion that these will be a mini-obsession of mine for a little while!
Thank you for all you do! You rock!
Reply
stl cardinal nut
I made a filling of: 1 box of sugar free/fat free cheesecake pudding prepared as directed on the box, 1 can of pumpkin and one 16 oz. tub of cool-whip free. I stuffed the crepes with these and they really did taste like pumpkin pie. Totally yummy! Thanks for the great recipe Roni!
See AlsoInstant Pot Pad ThaiReply
Toni Embry
I've used crepes in the past for desserts and this recipie is great. I added just 1/4 cup of splenda to the batch to create a dessert crepe without changing the points. A good filling as follows: Blend 3 tbls of FF cottage cheese; 1 tbl of FF cream cheese, 1/4 tsp vanilla, 1 tsp granular splenda, 1/8 tsp cinnamon until smooth. Place the mixture in the middle of the crepe and fold the crepe as an envelope to hold in the cheese mixture. Use Butter pam or Butter spray and fry the folded crepe on each side until lightly golden. You could sprinkle a little powdered sugar over the finished crepe. Another idea is something I grew up with called:
Cottage Cheese Rolls.
Take FF Cottage Cheese ( small container) and mix in granular splenda until the cottage cheese has a nice lightly sweet taste. Spoon the cheese into the center of a crepe and roll it up. Serve it. That's all there is to them. My boys loved cottage cheese rolls growing up.Reply
roni
Kris - Freeze with a bit of wax paper in between. It's works perfectly! I show it in this video... https://greenlitebites.com/2008/06/20/pizza-crepe-idea/
Jenn - Just try a little less batter. You should be able to get them pretty thin.
Reply
Jenn
Thanks for the recipe.I tried these this afternoon. It turned out well. I read one of the comments that it is supposed to be thin. Mine were a bit thick, but I still enjoyed them. I filled my lunch crepe with brie, spinach, and turkey.
Reply
shawna
Yum! I just made these this morning to go with the homemade strawberry jam I made last night and sprinkled with some of my fresh-picked strawberries. Lovely idea. Thanks!
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Kris
I just made your crepes for breakfast for my niece and I. I have to say, I have never made crepes before and always assumed they were more involved than this. I didn't have much to fill them with on the spur of the moment, so we used peanut butter and a little blackberry jam and rolled them up and sliced them into little spirals. High praises all around - delicious!
How do you store them though? Do you freeze them like pancakes?Reply
Trish
These sound really good. I will have to give them a try!
Reply
Leticia
I bet this would be good with that Chicken Salad you made the other day (the one with fruit?)...YUM.
Reply
Sulyn
I just had to come back and tell you that the strawberry crepe was wonderful. I made them this morning, and I will be freezing the leftover crepes to fill with all kinds of things! This morning I mixed 1 wedge of Laughing Cow cheese with 1/2 T of brown sugar. I spread it over the crepe and filled it with fresh strawberries. Yum! Thanks for the great idea.
Reply
Sulyn
I'm going to try these tomorrow with the new Laughing Cow cheese trick I discovered over the weekend. One wedge of cheese mixed with 1/2 T brown sugar. This is really yummy, and it sounds great as a crepe filling with some fruit - probably fresh strawberries.
Reply
Amy
The crepes look so good in that episode! I've also heard that you can freeze these by cooling them and then piling them up with wax paper in between. Place the crepes in a bag and freeze for easy use next time you want them.
I'll have to think about that imitation nutella - sounds like an interesting idea!
Reply
Brittany
My favorite Crepe that I had in France was Nutella (hazelnut chocolate) and bananas. The bananas are healthy but the Nutella, probably not. Do any of you creative cooks out there have any recommendations on how to duplicate this flavor and even consistency maybe without the fat, calories, and sugar?
Reply
roni
Christine - I'm getting 4g a piece.
Hope that helps!-Roni
Reply
Christine
how many grams of protein do you figure these have?
Reply
Erin
I made these this morning and they were yummy! I had mind with some SF strawberry jelly, and I see myself pulling a Roni and eating them for 3 meals a day 🙂 I'm thinking these are a better choice than tortillas, and I'd be just as happy with these as a replacement...probably cheaper, too. The only thing I added was a tsp of vanilla, though I'm not sure that made much of a difference. Thanks, Roni!
Reply
Erin
Ok - here is the link to the French pancake, better known as a crepe:
Reply
emi
Now, I honestly have NO idea what a crepe is suppose to taste like but if it’s a fairly bland resilient vessel for other ingredients this recipe worked great!
I think crepes are supposed to be buttery/eggy tasting - since your recipe is lowfat, it's more bland. however, it still works as a wrap! Sometimes I use eggwhites to make thin pancakes that I use as wraps.
Reply
Theresa
My only addition to this crepe recipe would be to leave it for at least two hours for the batter to wet the flour properly. Try them both ways and SEE the difference. The batter left two hours is far superior. I'm going to try your version of crepes. Never before have I had whole wheat. YUM!!!
Thanks so much Roni,
get well soon and I'm so happy everything went okay.🙂
Reply
roni
Thanks guys!
Joy -
I don't see why not. Plus I think the Almond would add a nice flavor! Try it out and let me know!Reply
KAT
I used Blue Diamond Unsweetened Vanilla Almond Milk (from TJs) with mine - worked just fine :)...I had to up my milk to a bit over 1.5C but I think it's due to high altitude or something :).
Reply
Joy
I don't drink much skim milk these days, I lean towards Almond or Soy milk. (CHEAPER at Trader Joe's :D) Would that still work? (silly to ask)
Reply
KAT
made these this morning - FANTASTIC! Husband & Son were all over them. Drizzled strawberries/blueberries with some sugar free maple syrup and topped each with a dollop of light whipped cream and sprinkle of sliced raw almonds - DELISH! Thanks for sharing this with us - this will be a regular in our house. For lunch - i'm going to melt some french onion laughing cow cheese and some light ham and veggies - yum! 🙂
Reply
Shanna
I love crepes- ever since I first tried them in junior high French class!! But you're right, normal recipes are not the healthiest, plus depending what you put in them they can get out of control in fat and calories (my personal favorite is raspberry honey butter, with powdered sugar- yummm). Another thing is, if you don't put a "hearty" filling in them (like berries, or meat or veggies) they aren't very filling as a breakfast food, so the calories add up extra fast.
Thank you so much for providing a lite version. My brother bought an actual crepe pan for me from France, and it could stand to get out of the cupboard more often, without making my thighs grow.
Thanks again, and I hope your recovery goes well.
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Andrea
I just bought some lemon curd at Trader Joes (it looked so good) and I didn't know what to do with it. This will be perfect. Thanks. Best wishes for a speedy recovery!
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Joy
LOL! I saw that episode and was craving them all night. I'm going to try this recipe this weekend... perhaps I'll pamper hubby! 😀 heh
Reply
roni
Nicole - I do! As long as the total egg beater amount is about 80g. Try it and let us know how it turns out!
-Roni
Reply
Nicole
Do you think this recipe will work by just using egg beaters rather than egg & egg whites?
Reply
Catherine
These look great I am so excited! Recently on Hungry she posted a crepe recipe using a specific brand of crepe that I couldnt find. But with your recipe and her filling I bet it is going to be amazing.I posted the link to the recipe in the website box if anyone wants to check it out. Thanks, and I hope you start feeling better soon:0)
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Maggie
Funny you made these today. I made a different version I called crepe. Using a tortilla. ha I put dark chocolate in mine with a dash of cinnamon in pan for flavoring. I'm going to try and make your crepes. Looks like something I would enjoy and perhaps even save on buying wraps. Thanks for sharing! Hope you're feeling better soon after surgery. 🙂
Reply
Michelle
I can't wait to try this recipe. What a great way to eat fruit.
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Laura Brandon
i made crepes once.... and they turned out more like pancakes. not thin enough. don't remember what they tasted like. yours look delicious though!
Reply
Kimberly Hansen
My family makes crepes all the time, and here is their recipe:
2 eggs
2 T oil
1 T almond extract
3 T vanilla extract
1 1/4 c flour
1 1/2 c milkThe extracts help with the bland taste. This recipe makes 8 crepes and I have figured that they are 3 points a piece. I would love it if you could adapt it to be less points. You are right that crepes are just a shell in which to put other foods, either sweet or savory. Hope this helps ...
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Alisha
FLIP HAPPY CREPES was the episode with Bobby Flay and they are in Austin and wonderful....that place is so packed. They have a website too that may give your more stuffing ideas. These look wonderful and I am ready to try them! PS: I'm happy you lightened it quite a bit...good work!
Reply
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