Do you want to load up with a breakfast low in fat and sugar, but high in protein? Could it be tasty, satiating and an ally of well-being at the same time? Choose the protein crepes with egg whites: you can't go wrong with my recipe!
Video of the Recipe
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Identity Card of the Recipe
- 150 KCal Calories per serving
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Ingrediants
For 6-8 crepes
- 300 g of egg white
- 30 g of oatmeal flour
- 1 pinch of salt
- 10 g of coconut sugar
- 30 g of concentrated soy protein
- 5 ml of extra virgin olive oil
For the filling
- 200 g of banana
- 50 g of peanut butter
Materials Needed
- Stone or non-stick pan with a diameter of 14 cm
- Bowl
- Whip
- Scale weighs food
- Scoop
Preparation
- In a bowl, combine the oatmeal, protein powder, coconut sugar and a pinch of salt.
Some more information
In this recipe we used soy protein (neutral taste), but other types of protein powders can be used (eg whey protein). Coconut sugar is a natural sweetener extracted from the flowers of the coconut palm: its peculiarity consists in its flavor (similar to caramel) and in its rather low glycemic index (equal to 35). Coconut sugar sweetens like sucrose, but does not cause major blood sugar fluctuations.
If you can't find oat flour, you can use simple oat flakes that have been passed in a blender and reduced to powder.- Pour the egg whites into the bowl with the powders and mix perfectly to obtain a batter.
- Heat a stone or non-stick pan until it becomes red-hot. Add 1 teaspoon of extra virgin olive oil (only for the first cooking), pour a ladle of batter and cook it for one minute on each side, taking care to turn it with a spatula only when it has formed the golden skin in contact with the pan.
- Remove the crepe from the pan and arrange on a plate. Repeat this procedure until you finish the ingredients: from the second crepe onwards, you can avoid greasing the pan with oil.
- Fill the protein crepes with peanut butter and bananas.
The salty idea
Protein crepes can be filled with salty ingredients, reducing the dose of sugar or eliminating it completely.- The crepes can be kept in the fridge for 2 days, well covered with cling film to prevent them from curling or drying out.
Alice's comment - PersonalCooker
I proposed the sweet crepes for breakfast, but you can use the same base to make salty protein crepes: for example, stuff them with smoked salmon, a few leaves of rocket and a thin layer of ricotta to turn them into a complete savory meal!
Try the Protein Pancakes too!Nutritional values and Health Comment on the recipe
Super Protein Egg White Crepes are foods that belong to the dessert group.
They have an average energy content, supplied almost equally by carbohydrates, proteins and lipids.
Carbohydrates are mainly complex (starch), peptides have a high biological value and fatty acids are mainly monounsaturated.
Fiber is abundant and cholesterol is absent.
Lactose-free, they contain some traces of gluten (provided by oats).
Super Protein Egg White Crepes are suitable for most diets.
They have no contraindications for the diet against overweight and for that of metabolic diseases, even if, in case of obesity, it is a good idea not to exceed the portion.
They are allowed in the diet against lactose intolerance, while their relevance in the celiac's diet remains to be carefully evaluated.
They are accepted by the vegetarian philosophy but not by the vegan one.
They have a fiber content such that, in the most sensitive subjects, it can increase intestinal peristalsis.
The average portion of Super Protein Egg White Crepes, to be consumed as a pre- or post-workout snack, is 100 g (about 150 kcal).
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