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High protein egg white crepes stacked on white plate with fresh berries and honey drizzle

High Protein Egg White Crepes

Light, thin crepes made with liquid egg whites, oat flour, and Greek yogurt. 20g protein per crepe, low carb, and ready in under 20 minutes with endless sweet or savory filling options.
Prep Time 8 minutes
Cook Time 10 minutes
Rest Time 5 minutes
Total Time 18 minutes
Servings: 4 crepes
Course: Breakfast, High Protein Meal, Snack
Cuisine: American
Calories: 110

Ingredients
  

  • 1 cup liquid egg whites or 8 large egg whites
  • 1/2 cup rolled oats blended into fine oat flour before measuring
  • 2 tbsp plain non-fat Greek yogurt
  • 1 tsp vanilla extract optional, recommended for sweet fillings
  • 1 pinch salt

Equipment

  • Blender or food processor
  • Medium mixing bowl
  • Whisk
  • Non-stick skillet
  • Spatula

Method
 

  1. Blend rolled oats in a blender or food processor for 30 to 45 seconds until they resemble a fine flour with no visible oat pieces. Set aside.
  2. In a medium mixing bowl, combine oat flour, liquid egg whites, Greek yogurt, vanilla extract if using, and salt. Whisk until completely smooth with no lumps.
  3. Let the batter rest for 5 minutes so the oat flour absorbs the moisture and thickens the batter slightly. Do not skip this step.
  4. Heat a non-stick skillet over medium-low heat. Lightly grease with cooking spray or a small amount of coconut oil. Pour about 1/4 cup of batter into the center and immediately swirl the pan to spread into a thin even round. If batter is too thick to swirl, add a small splash of water and whisk before continuing.
  5. Cook for 1 minute to 1 minute 30 seconds until the edges lift easily on their own and the surface looks fully set. Flip carefully and cook for another 30 seconds. Transfer to a plate, cover loosely with foil, and repeat with remaining batter.

Notes

Do not skip the 5-minute batter rest. Oats need time to absorb moisture for consistent crepe texture. If crepes tear when flipping, wait until edges lift completely before using the spatula. Add one scoop of protein powder to the batter for an extra 5 to 7 grams of protein per crepe and a splash of water to compensate. Freeze cooled crepes layered with parchment paper in a zip-top bag for up to 1 month. Defrost in a toaster or at room temperature. Sweet filling ideas: peanut butter and banana, fresh berries and honey. Savory filling ideas: sauteed spinach and feta.