Recipe by Cornelia Sabrina, @Cornelia_Sabrina on IG
The other day I woke up craving crepes, which is most of the time how I come up with recipes. I was
wondering if it is possible to make a plant based healthy version of it to implement it in my meal plan. It was a challenge to get a crepe recipe that uses basic ingredients, is healthy, is vegan and actually has a similar texture to a normal crepe.
After a lot of failed attempts I finally found a way to implement protein powder and healthy flour and
make it not fall apart during the flipping process. Starch was the answer and as much as I prefer to not
use starch in my recipes, sometimes you find yourself having to make compromises when you want to
make certain things.
You will definitely need a very good non-stick pan. I use a Calphalon pan and my stove top ranges from 1-10 and I heated it to 4, a little below medium heat. With this setup I cooked it for about 4-5 minutes on one side before flipping it. Be careful when flipping, these are not regular crepes that are made with eggs, so be gentle. The edges should roll up a bit before you flip it but I set the timer every time and it turned between 4-5 minutes. (see picture below for reference)
Once you flip it it will take between 1-2 minutes to finish cooking on the second side and you can leave it on a plate until you are ready to use it or use it right away. The biggest challenge I faced was probably the taste test by others. Personally I am aware that making healthier versions of something will also alter the taste, but that does not mean it has to taste bad. That being said, my friends loved it just as much as me.
Vegan Protein Crepes
Recipe makes 4 filled crepes.
Time: 20 minutes total
1/2 cup spelt flour
1/2 scoop Tru Supplement Vanilla Protein Powder
1 tbsp Arrowroot starch *(see notes)
1 tbsp walnut oil **(see notes)
3 drops of liquid stevia, vanilla
1 cup of unsweetened Almond Milk
1 cup Unsweetened Almond Yogurt (*see Notes)
1 1/2 scoops Tru Supplement Banana Maple Muffin Protein Powder
1) Mix all dry ingredients into a bowl. In a separate bowl mix all the wet ingredients. Add half of the wet
ingredients to the dry ingredients and mix until well combined. Add rest of the liquid while stirring to make a smooth batter. (It needs to be liquid enough to be runny but thick enough to coat the back of a spoon, add more milk if needed)
2) Heat a 10 inch non-stick pan to medium low heat and spray with a tiny amount cooking oil (just to
ensure no sticking). Once the pan is hot pour 1/3 cup of batter into the middle of the pan and rotate right away to spread the batter to get a round thin crepe. Cook on until edges slightly lift and flip (this is where you figure out if your pan is good or not). Cook second side until fully cooked through and slightly crisp (about two minutes) and place onto plate or cooling rack.
Vegan Protein Cream:
1) Mix yogurt and protein powder with a whisk until well combined and no lumps are left.
Top with your preferred fruit and some coconut whipped topping and dust with protein powder.
* You can replace Arrowroot starch with corn starch, potato starch or tapioca starch. Please keep in mind
that some starches are not a 1:1 replacement for this and might give you different results.
** You can use any oil instead of walnut oil but I would recommend to use an oil with the least amount of saturated fats.
1 filled crepe: