Recipe: Protein Fiber Crepes

These are protein and fiber crepes that I made two mornings ago. I also have a recipe for egg white crepes here.

Protein Fiber Crepes

17 protein fiber crepes


  • 4 egg whites
  • scant 1/3 cup wheat bran (or oat bran, or whole wheat flour)
  • 2 tablespoons peanut butter (I used PB2 powder)
  • stevia or other sweetener, to taste (I did about 2 teaspoons stevia)
  • dash of salt
  • 1/4 – 1/2 cup water
  • toppings: kefir, real maple syrup, grapes


  1. Mix all the ingredients (except the toppings) together. Beat it well. You may add more or less water to get the right consistency. It should be smooth, but not watery.
  2. Heat a nonstick pan over high heat. Lightly spray with cooking oil.
  3. Pour 1/3 of the batter into the pan. Let it cook through until you can flip it. Repeat with the rest of the batter.
  4. Top with your desired toppings. Maple syrup (real, of course) is my favorite.

18 protein fiber crepes

The crepes alone (no toppings, using PB2) offer up just 160 calories, 33 grams of protein, 8.3 grams of fiber, 16.3 carbohydrates, and 3.6 grams of fat. Using real peanut butter will obviously give you more healthy fats; I’ll probably try this at some point. Once you add the kefir and maple syrup you’ll have a very well-rounded breakfast. Mine came out kind of ugly, but that’s because my non-stick pan is no longer non-stick.

maple syrup

I recently found a fantastic deal on Coombs Family Farms maple syrup thanks to Alisa at One Frugal Foodie. I got 4 pounds (2 jugs) of organic syrup for just $26.00 on Amazon, and free shipping. All you have to do is pick your maple syrup and use the code BASCOM35 when you check out. You get an additional 15% off if you sign up for their subscription program, which you can just cancel after you get your syrup. My order arrived 2 days after I sent it in. The deal ends on September 30, so make your order quick! I picked Grade B, which is really flavorful.

I also made a version of these crepes yesterday – they included chia seeds and Amazing Grass Supergreens. For some reason they were not crepe-like in the least; they were more like a mushy bran scramble. They tasted fine, but they were quite hideous. I’ll spare you the picture.

Okay, I have no idea why I’m awake at 5AM when I went to bed after 1AM. I’m going to make the most of it and try to be productive. Off to post at A Love of Words

P.S. Have you submitted your healthy pasta recipes yet?

P.P.S Last chance at Katie’s giveaway!

20 Comments on Recipe: Protein Fiber Crepes

  1. brandi
    25 September, 2009 at 6:12 am (7 years ago)

    this reminds me that I need egg whites 🙂 and what a great deal on the maple syrup!

  2. Rebecca
    25 September, 2009 at 6:28 am (7 years ago)

    Hi Maggie! Thanks for the nice comment on my blog! I wanted to comment on your about me page you don’t have a space for comments so I’ll just do so here. I am really glad you commented because it lead me to your amazing blog! I love your about me section (love, love, LOVE you cats names!) Congrats on the engagement! I am jealous that you live in Cali.

    I am going to add you to my google reader! I look forward to reading more!

  3. Rebecca
    25 September, 2009 at 6:30 am (7 years ago)

    Few typos: I wanted to comment on your about me page BUT you don’t have a space for comments.

    It LED me to your amazing blog.


    Sheesh! I need to start proof reading.

  4. VeggieGirl
    25 September, 2009 at 6:39 am (7 years ago)

    Crepes & maple syrup = holy yum 🙂

  5. April
    25 September, 2009 at 6:51 am (7 years ago)

    Those crepes look terrific!!

    I sadly don’t eat pasta 🙁

  6. Alisa - Frugal Foodie
    25 September, 2009 at 6:58 am (7 years ago)

    So creative with the crepes, I love it!

    I tried to make some protein pancakes the other day. The first result was just so-so. They were nice and cohesive, but a little “thick.” Will try again.

    Glad you cashed in on that deal; I ended up buying 4 jugs!

  7. glidingcalm
    25 September, 2009 at 7:17 am (7 years ago)

    haha yesterday i got up at 5:20am an couldn’t go back to sleep!! so yes, I just got up and tried to be productive and get things done!!!

    those crepes sound so good!! on facebook I thought you had written protein fiber “creeps” so I was looking to see what was so gross or weird about something you made or some ingredient! ha!

    take care Maggie and HAPPY FRIDAY!!!

  8. Chocolate Covered Katie
    25 September, 2009 at 7:32 am (7 years ago)

    Thanks Maggie!

    P.S. Somehow you weren’t on my google reader! Remedying that!!

  9. coco
    25 September, 2009 at 7:44 am (7 years ago)

    these are super powerful crepes!!! I haven’t made any for a long time! (just lazy in the mornings) I might make some this weekend! 🙂

    5AM? wooo!!! take a nap in the afternoon to recharge! Hope you have a productive day ahead!

    can zucchini noodles count as pasta? 😉

  10. Sarah @ The Foodie Diaries
    25 September, 2009 at 8:10 am (7 years ago)

    I love crepes! I’ve only recently mastered the unhealthy kind but I’ll soon have to venture into your healthified versions! They sound sooo good! PS I don’t know if I’ve told you, but I really adore your other bloggie 🙂

  11. Michelle
    25 September, 2009 at 8:48 am (7 years ago)

    Ohh Maggie how I love breakfast foods, and especially if they’re sweet AND good for you. I definitely think your crepe recipe will be in use sometime (i think my cooking skills will turn crepes into pancakes though).

  12. Natalie
    25 September, 2009 at 11:42 am (7 years ago)

    Yumm crepes are my fav. however i never cook them enough. I love breakfast so much and always want to eat it for dinner, but my husband is never up for it. 🙁

  13. Shelby
    25 September, 2009 at 12:11 pm (7 years ago)

    Crepes are fabulous, I need to make some soon!

  14. Heather McD (Heather Eats Almond Butter)
    25 September, 2009 at 12:37 pm (7 years ago)

    There is nothing like real maple syrup. I always buy Grade B, and even just a tsp. adds so much flavor. I need to try these pancakes – probably a less rubbery than my protein pancakes made with egg whites and protein powder. I also need to pick up some coconut milk kefir. Thanks for the reminder Maggie.

    Have a good weekend!

  15. Maria
    25 September, 2009 at 1:28 pm (7 years ago)

    LOL, my non-stick pans become regular old stick pans very easily…

    Whoa, awesome maple syrup deal there. Thanks for sharing!

    I am loving all your new recipes these days 🙂

  16. Jess
    25 September, 2009 at 8:55 pm (7 years ago)

    That’s a good price for maple syrup, for sure!

    Sounds delicious! Crepes=mm!
    <3 jess

  17. Sophia
    25 September, 2009 at 8:57 pm (7 years ago)

    Well, Maggie, you do know how much I love my crepes! And I do care most for protein and fiber in my food…these are great!

  18. Holly
    26 September, 2009 at 6:08 am (7 years ago)

    ms. maggie – these look so good. they remind me of when i was in France! tres magnifique!

  19. Dori
    26 September, 2009 at 3:46 pm (7 years ago)

    Love the new look. I ordered 2 jugs of syrup as well, thanks so much for telling us about this. Syrup is SO expensive and Rob uses an entire bottle for one meal!

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