Gather Around, Because These Crepes Have a Story
If you’ve ever tried to make something slightly healthier (but not too healthy—I mean, I still want it to taste like an actual treat!), boy do I have a breakfast for you. Cinnamon Roll Protein Crepes. The first time I made these, I was juggling a barking dog, a kettle that wouldn’t stop whistling, and a toddler who was set on wearing socks as mittens (don’t ask). Somehow, between the chaos, these crepes actually turned out kind of legendary. They’re everything you want from a cinnamon roll, but—wait for it… way less guilt-inducing. Also, they make your whole kitchen smell like a bakery on a cold morning, which is absolutely my favorite bit. Well, that and eating them, obviously.
Why You’ll Love This (Trust Me, It’s a Keeper)
I bust out this recipe a lot when I want to pretend I’m on holiday but don’t want to put on actual pants to leave the house. My family loses their minds for these—especially if I remember to drown them in yogurt and extra cinnamon. Honestly, the first time I tried, I totally fumbled the flip (still ate the mess, still delicious). They’re kind of like a hug in food form, but lighter, and they sneak a bit of protein in without being all “look at me, I’m healthy.” That’s the magic. Oh, and if you’re up for hosting brunch, expect everyone to ask for the recipe. Or, as my little cousin once said, “Can you make those magic pancakes again?”. Maybe don’t ask me to make two batches back-to-back though; I did it once, and my wrists were not thrilled.
What You’ll Need (and My Lazy Swaps)
- 1 big scoop (about 30g) vanilla protein powder (I sometimes reach for chocolate if I’ve run out—tastes a bit like dessert-for-breakfast if you ask me)
- 1/2 cup (60g) oat flour or just blitz up some rolled oats; grandma always used pre-ground, but I don’t always bother
- 1/2 tsp ground cinnamon (sometimes more, like when I’ve had a really long day…)
- 2 tsp coconut sugar or brown sugar (or regular—nobody’s peeking)
- 1/3 cup milk—any kind. I use almond when my fridge is empty of regular, and honestly, it works fine
- 2 big eggs
- 1/2 tsp vanilla extract
- Pinch of salt—makes a difference, promise
- For filling: Greek yogurt mixed with a dash of cinnamon and a drizzle of maple syrup. Or use cream cheese, or honestly, I’ve thrown Nutella in there on a stressful Tuesday morning.
How To Make ‘Em (No Stress!)
- Chuck all the crepe stuff (protein powder, oat flour, cinnamon, sugar, milk, eggs, vanilla, and salt) in a big bowl. Whisk it like you’re in a cooking show (or, uh, just until it’s smooth—lumps aren’t the end of the world, trust me).
- Heat a nonstick pan on medium-low. A dab of butter makes things taste fancier, but oil is fine. Pour in enough batter so it coats the pan thinly.
- Now swirl the pan. You know, that chef flip-of-the-wrist thing? Or just tilt it until it’s mostly covered. It might look like it’ll never work but somehow, it always does in the end.
- Cook till the edges lift away pretty easily (about 60-90 seconds). No need to obsessively peek, but I always do. Flip with a spatula or your best attempt at bravery—if it tears, eh, cover it up with toppings later.
- Keep stacking crepes on a plate covered with a tea towel, like they do in those cozy French homes—well, that’s how I picture it anyway.
- For the filling, just stir together Greek yogurt, cinnamon, and some maple. Spread a spoonful down the middle of each crepe; roll ‘em up tight. And here’s the bit where I always sneak one, just to check for, uh—quality.
What I’ve Figured Out (Notes)
- Actually, if you let the batter rest for 5-10 minutes, they’re way softer—learned that the hard way after a rushed batch came out a bit chewy.
- I’ve tried skipping the vanilla, thinking “eh, does it even matter?”. It does. It totally does.
- The thinner you pour the batter, the fancier they feel. But if you go too thin, breaks happen. Somewhere in the gorgeously-imperfect middle is the sweet spot.
Variations I’ve Messed With (Some Hits, Some Misses)
- Banana in the batter? Yes! Works. Adds extra sweetness, but mash it really well or you end up with lumpy bits.
- Tried a vegan version with flax eggs—worked okay, but not quite the vibe. Maybe someone else can perfect it?
- Sprinkling in chopped pecans before flipping: crunchy surprise! Actually love that one.
- I once convinced myself that pea protein would work instead of whey. Spoiler: it tasted like sadness. Would not repeat.
What If I Don’t Have a Nonstick Pan or Blender?
- Nonstick pan is ideal, but I’ve used my old cast iron with plenty of butter—it’s not pretty, but it works.
- If you haven’t got a whisk, a fork and a little elbow grease will do the job (honestly, it counts as arm day).
How Long Do These Actually Last? (Real-Talk Storage)
Technically, you can keep them in a container in the fridge for like 2 or 3 days. But let’s be honest, in my place, they rarely survive past breakfast. If you do manage leftovers, zap them in the microwave for 20 seconds or so and they bounce back beautifully. Freezing? I’ve heard it works, but I’ve never managed to have enough left over to try for myself.
How Do You Serve Them? (Family Tricks)
If I’m feeling fancy, I dust them with extra cinnamon and serve with lots of berries (or, if we’re out, frozen work just fine). My daughter claims they have to be cut into bite-sized pieces and arranged in a spiral, but that’s just her. Sometimes we go totally rogue and top them with whipped cream, sprinkles, you name it. Sundays call for maple syrup, always.
Lessons I’ve Learned The Hard Way (Pro Tips)
- Don’t try to rush the crepe flip. I tried once—impatience won—and nearly flung a crepe onto the dog. Take it slow.
- Let the batter chill. Makes a difference (I forget every time and then remember halfway through the first crepe…)
- Batter too thick? A splash more milk never hurt. Too thin? Eh, give it a minute to thicken before panicking.
FAQ (You Ask, I Answer—Sometimes With Tangents)
- Do I have to use protein powder?
- Nope! It’s just for the extra boost—I’ve made these without and they’re still dreamy. Maybe a little less filling, but hey, breakfast is breakfast.
- Can I make them ahead?
- Yeah, you can totally make the crepes the night before. Just pop ‘em in the fridge. They’re not as soft straight out of the fridge, but they’re still good. Actually, I think they might taste better the next day, kind of like how stew does?
- What’s the best way to flip crepes?
- Use the thinnest spatula you’ve got, quickly slide it under, and just commit. If it tears, disguise it with toppings. Happens to the best of us!
- Can I double the recipe?
- Yes—but use two pans if you’re brave or just have a friend help. Otherwise you’ll be at the stove all morning. Not that I’m speaking form experience or anything!
- Why do mine stick to the pan?
- Pan’s probably not hot enough, or maybe it’s not as nonstick as it claims. More butter helps. Or lower the heat a smidge and give it a minute.
Oh, and total digression, but if you end up with leftover cinnamon-sugar, sprinkle it on toast. Basically tastes like those cinnamon toast mornings at grandma’s, when the biggest worry was whether the dogs would get your crusts before you finished them yourself.
Ingredients
- 1 cup egg whites
- 1/2 cup vanilla protein powder
- 1/2 cup unsweetened almond milk
- 1/4 cup whole wheat flour
- 1 tablespoon granulated sweetener (e.g., stevia or erythritol)
- 1 teaspoon ground cinnamon
- 1/2 teaspoon vanilla extract
- Pinch of salt
- For glaze: 1/4 cup Greek yogurt, 1 tablespoon powdered sugar, 1/2 teaspoon cinnamon
Instructions
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1In a medium bowl, whisk together egg whites, vanilla protein powder, almond milk, whole wheat flour, sweetener, ground cinnamon, vanilla extract, and a pinch of salt until smooth and lump-free.
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2Heat a non-stick skillet over medium heat and lightly coat with cooking spray.
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3Pour a small amount of batter into the skillet, tilting to evenly cover the surface. Cook for 1-2 minutes until edges lift, then carefully flip and cook for another 30-60 seconds. Repeat with remaining batter.
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4In a small bowl, mix Greek yogurt, powdered sugar, and additional cinnamon to make the glaze.
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5Roll or fold the cooked crepes, drizzle with the cinnamon glaze, and serve warm.
CLICK FOR NUTRITION INFO
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Approximate Information for One Serving
Serving Size:
1 serving
Calories:
145cal
Protein:
17 gg
Fat:
2 gg
Saturated Fat:
0g
Trans Fat:
0g
Cholesterol:
0mg
Sodium:
0mg
Potassium:
0mg
Total Carbs:
14 gg
Fiber:
0g
Sugar:
0g
Net Carbs:
0g
Vitamin A:
0
Vitamin C:
0mg
Calcium:
0mg
Iron:
0mg
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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