Now that I have mostly surpassed my first trimester food aversions, I have been really paying attention to my protein intake. During the early days of my pregnancy, the only thing I wanted in the mornings was my jar of overnight oats. I did add protein powder to the mixture, but I know now that it wasn’t enough. Plus, the carb-heavy meal could have made my nausea worse. Oh well. Thank goodness those days are behind me.
As I have mentioned many times before, I don’t like eggs in the morning (a food aversion that has nothing to do with pregnancy), but I know they are such a good source of protein (6 grams per egg to be exact). During the work week, I don’t have enough time to make protein pancakes, so I whipped up a recipe that offers the best of both worlds, while being a little easier to make. I call it my high protein buckwheat crepe.
What is the difference between a crepe and a pancake?
The biggest difference between a crepe and a pancake lies in the consistency. A crepe is larger and thinner, while a pancake is smaller and thicker. Pancakes can also be described as “fluffier,” and to be stacked on top of each other; a crepe’s pliability allows it to be folded, either in half or in fourths. A major element that contributes to this difference is due to the ratio or wet ingredients to dry – pancakes technically have more flour. Additionally, a pancake recipe will most likely incorporate a leavening agent (baking powder or baking soda), while a crepe recipe never will.
I have made other crepes in the past, which were much thinner than this one. Perhaps the buckwheat flour fluffs it up a bit, but I like the heartier texture. It gives you something to sink your teeth into!
Are crepes low carb?
In traditional crepe recipes, the main components are flour, eggs, milk, and butter. I would still consider them lower carb than pancakes. There are many keto crepe recipes on the internet that will result in very low carb crepes. Almond flour doesn’t really work well for me, and so I love the use of buckwheat flour, which brings the net carb count up a bit. For lower carb options, you can use almond flour, coconut flour, or a combination of the two. I have even made crepes with collagen powder and coconut flour.
How much protein is in these crepes?
In one of these buckwheat crepes, there are 27 grams of protein. I tend to add a tablespoon of peanut butter on top, which increases the meal’s protein count to over 30 grams. That is a breakfast win in my book! It keeps me satiated for hours, fuels my morning workout, and balances my blood sugar for the rest of the day.
Substitutions you can make
I love how this recipe has a banana pancake flavor, but if you would prefer to omit the banana, you can leave it out or substitute with 1/4 cup of pure pumpkin puree. I added full-fat cottage cheese to increase the protein content, but feel free to use low-fat or substitute with greek yogurt or coconut yogurt to make it dairy-free. As mentioned above, you could try almond flour instead of buckwheat flour, although I would use two tablespoons instead of one since it is a more delicate flour. You could also substitute with a tablespoon of oat flour instead. Any protein powder will do – I use Be Well by Kelly brand, but I also like Truvani for plant-based, or whatever you have on hand. You just have to be careful your protein powder isn’t too “chalky,” as that would negatively impact the taste of the crepe.
High Protein Buckwheat Crepe (Gluten-Free)
Equipment
- mixing bowl
- Large skillet
Ingredients
- 2 eggs beaten
- 1/4 cup cottage cheese
- 1/2 ripe banana mashed
- 1 tablespoon protein powder of choice
- 1 tablespoon buckwheat flour
- 1 teaspoon cinnamon
- Coconut oil for cooking
Instructions
- In a large mixing bowl, whisk together the eggs, cottage cheese, and mashed banana until creamy and blended.
- Add the protein powder, buckwheat flour, and cinnamon. Whisk again until a crepe batter is formed.
- Heat coconut oil in a large skillet over medium heat. Pour the batter into the skillet, and cook 4 to 5 minutes. Flip, and cook 2 to 3 more minutes until done. Transfer to the plate and add toppings if desired. Serve warm.
