This keto crepes recipe results in crepes that are soft and perfect! With less than 3g net carbs in each one, you can afford to indulge in these sweet treats.
These healthy crepes can be eaten hot or cold and can be made savory or sweet. Keto crepes are an incredibly versatile recipe.
The whole family will love to add their own favourite sweet sugar free filling for a quick dessert or use savoury favorite fillings to make a yummy low carb breakfast, lunch or dinner.
I have made many crepes and wraps but these are the best keto crepes and are incredibly simple to make and incredibly versatile. Keto crepes are a fabulous alternative to high-carb tortillas or wraps.
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Update: This post was originally written in 2018 for a Ketodiet cookbook giveaway. This has now closed. The original recipe is from the Ketodiet cookbook written by my friend Martina Slajerova.
Are regular crepes keto?
Traditional crepes are not keto. They contain wheat flour and often high amounts of sugar. But this keto crepe recipe will keep you on track with your keto diet.
If you haven’t had a crepe before, you are in for a real treat! These taste like ultra thin pancakes and have such a lovely light texture to them. To me, these are one of the best breakfast foods, lunch, or even snack/dessert.
The best part? Just like traditional crepes, you can serve with savory fillings or sweet. I’ll share some of my favorite crepe toppings below! Trust me, there’s no going back once you’ve tried your first crepe.
Keto crepes
Crepes, wraps and tortillas are one of the most versatile and useful low carb recipes for a family. Wraps are such a staple for so many lunches, so these keto crepes are a lovely alternative. They are sturdy yet soft and delicate.
Ingredients
All of the ingredients are in the printable recipe card at the bottom of this post. First, I have some extra tips I want to share – and to answer some common questions about the ingredients and their substitutions.
If you don’t have psyllium husk powder, you can use ground chia seeds. Both of these ingredients make the crepes light and fluffy, mimicking stretchy gluten.
I prefer to use coconut cream because it makes the crepes fluffier, but almond milk works well as a great substitute.
I used canned coconut milk cream – not the coconut milk that is sold in the refrigerated section. The canned coconut milk cream is thicker.
You need some sort of fat or oil to fry the crepes on. My fat of choice is ghee. It is basically clarified butter without any lactose in it. It’s really easy to digest. You can also use coconut oil for the same effect.
You also need to choose a good quality nonstick skillet or a nonstick frying pan. There is nothing more annoying than when you try to flip your crepe (or pancakes) to cook the second side, that it tears and rips apart. A silicone spatula also helps to flip over the tasty keto crepes.
Can I use almond flour instead of coconut flour?
No, do not use almond flour instead of coconut flour. Coconut flour soaks up a lot more moisture when you bake with it than almond flour does. If you use almond flour, you will have to adjust how much coconut or almond milk you use. But this would be another completely different recipe entirely.
The best recipes use simple ingredients (such as my coconut flour pancakes). Whilst some low-carb ingredients are a little different than you are used to, the taste is sensational and truly decadent.
How to use keto crepes
The best thing about these easy keto crepes is how versatile they are. There are so many uses for them. They are some of my favorite keto-friendly bread replacements.
Use them as a tortilla wrap with chili, cheese, and sour cream, or how about adapting the recipe to a sweet version and making chocolate crepes using my sugar-free chocolate spread?
They are the perfect thing to use to replace bread. From wraps to sandwiches to desserts, the options are endless.
The best keto crepe fillings
My favorite thing of all to do with crepes is fill them with something sweet. Whenever I start craving desserts, I just make these.
There are lots of different low-carb options for crepe fillings. No matter what you choose, just track it and make sure you count the carbs. Each option that I list will have a different amount of carbs.
Sweet crepe filling
If you are in the mood for sweet crepes, you can still have your crepe and eat it too! These are some of the different ways I like to make my favourite low-carb crepes that will satisfy your sweet tooth.
- Sugar-Free Cream Cheese Frosting is my favorite option on the list. It’s high in protein and tastes decadent.
- Sugar-Free Keto Nutella makes these taste like breakfast from Europe.
- Sugar-Free Chia Seed Jam is the option to use if you are craving something tart and fruity.
- Chocolate Cream Cheese Frosting tastes delicious in these crepes or on top of some low-carb cupcakes.
- Lemon Cream Cheese Frosting is a refreshing choice for spring or summer.
- Keto lemon curd is another fantastic option for lemon-lovers.
- Fresh berries and whipped heavy cream is simple and lovely. You can easily make your own using heavy whipping cream – with no additives.
Filling for savory crepes
When it comes to savory crepe toppings and fillings, the sky is the limit! Pair it with a side salad or some roasted veg and you’ve got a perfect savory meal. Here are a few of my favourite savory ways to enjoy low carb crepes:
- Cheese and ham – you can’t go wrong with a classic combination like this! I particularly like it the French way using gruyere cheese.
- A pinch of salt and a dab of butter keep this filling crepe simple.
- Scrambled eggs with fresh herbs makes for a delicious breakfast.
Cooking tips
If you’ve ever tried to cook crepes before, you’ll know that perfect crepes are all about the texture! Here are some tips to help you nail the texture every single time and get those lovely airy crepes!
- Separate the eggs and egg whites. This recipe calls for more egg whites than eggs, so make sure to separate out your yolks. You can save your yolks for hollandaise sauce. So the first step is to get a small bowl ready to collect the extra egg yolks.
- Combine the ingredients well. The batter will need to be totally homogeneous, so you could even give it a few pulses in a high speed blender or mix well with a stand mixer.
- To get a thin crepe, you’ll need a hot pan. Heat your pan on high heat and coat it evenly with ghee or coconut oil. Then turn it down to medium heat, or even medium-low heat, and let it sit for a minute.
- Crepe batter should be very thin! You may feel like it’s too watery, but you do not want it to have a pancake mix texture. If your batter is too thick, add 1 tbsp of water (or more as needed).
- Pour a thin layer of batter on the pan. Let the crepe cook on one side, then at the right time, flip it! It may take a few tries to find that sweet spot, but you’ll get there.
- Grease your skillet each time you make a crepe. The last thing you want is your light, airy low carb crepes to stick to the pan!
- To keep the freshly cooked crepes from sticking together, use parchment paper. If you are storing some away for later, keep parchment paper between each one.
Questions
Before we get to the recipe, here are some questions people often ask about these low-carb snacks.
How do you store keto crepes?
You can store them at room temperature in an airtight bag or container and they will stay fresh for about 3 days.
I prefer to store my crepes in the refrigerator in an airtight bag or container. If you refrigerate them, they will stay fresh for a week.
You can also freeze them. If you want to freeze the crepes, flash freeze them in a single layer before you place them in the freezer bag in the freezer.
If you just put a stick of crepes in a freezer bag without freezing them individually first, they will become one solid block of ice.
How many carbs are in a crepe?
Each crepe here – unflavored and cooked according to my recipe – only has 2.9g net carbs in each one.
When you add fillings, it will increase how many carbs it has.
Can I add sweetener to make these crepes sweet?
Yes, you certainly can add a sugar-free sweetener (sugar substitute) to make the crepes taste sweeter. A liquid sweetener will dissolve in the batter and won’t alter the texture. My favorite is monk fruit liquid sweetener.
I’d add just a few drops at first, taste it, and then add more sweetener if they aren’t sweet enough.
Coconut Flour Keto Crepes Recipe
Equipment
- Measuring cups and spoons
- Mixing Bowls
- Frying Pan
Ingredients
- 2 egg yolks
- 8 egg whites
- 2 tbsp coconut flour
- 1 tbsp psyllium husk (or ground chia seeds)
- 90 ml coconut milk cream or almond milk
- 1/2 tsp baking soda
- 1 tsp cream of tartar
- 2 tbsp coconut oil or ghee
- 2 tsp garlic powder omit if making a sweet keto crepe and add sweetener to taste instead
- +/- salt and pepper
Instructions
- Separate the egg whites and from the egg yolks. You will only need 2 egg yolks and 8 egg whites, as the crepes hold better together when more egg whites are used. Reserve the remaining egg yolks for another recipe.
- Place the whole eggs and egg whites, coconut flour, psyllium husk or chia seeds, coconut milk, baking soda and cream of tartar in a bowl and mix well.
- Add the garlic powder (or sweetener if making sweet keto crepes) and whisk well.
- Allow the batter to sit for 5-10 minutes so the coconut flour and psyllium have time to swell and absorb the moisture. Whisk again.
- Heat a nonstick pan evenly with the ghee or coconut oil. Move the pan while pouring in the batter to ensure the batter covers the bottom of the pan in a thin layer. The batter should be runny so it will spread easily. If it is too thick, you may add 1 tablespoon of water to the mixture.
- Make the crepes one by one, greasing the pan in between to ensure the keto crepes don’t stick.
- Depending on the size, you can make 2 large or 4 medium crepes per serving.
- Once cool, store in an airtight container in the fridge for up to 5 days.
Nutrition
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I just noticed the Amazon links and how they coincide with your recipes! Too cool!
I am the low carb ninja, that’s why 😉
You certainly are! ?
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Hi !
Living in France, I’d love to try this but cream of tartar is super hard to find. What could it be replaced with ?
Thanks !
You could try replacing the baking soda AND the cream of tartar with 1 tsp baking powder.
In the ingredients list it says 2 eggs and 6 egg whites but in the instructions it says 8???
The recipe implies that you use 8 egg whites (6 whites as per recipe plus the 2 egg whites from the whole eggs). I have now written it to state 8 egg whites and 2 egg yolks. I hope that is clearer.
Hi, do you think I could use powdered egg whites in place of fresh egg whites?
Sorry I don’t know as I have never used, or would recommend, powdered egg whites, go for fresh and really notice the difference 🙂
I made these last night for dinner and they were ANAZING! I don’t need flour tortillas in my life anymore! These were so yummy and so easy to make! I’ll be making these ALL the time now!
Great book great app great website. Free meal plans
Can they be frozen, if separated by wax paper?
I’m sure that would work well, as long as it is in an airtight container.
I’m allergic to all tree nuts… Is there a replacement for coconut flour and almond milk
You could look at my keto waffles which are nut free. They can be made in a waffle maker, frying pan or even a panini press. They contain coconut flour if you can tolerate coconut (which is a drupe not a nut). That may be a good option for you?
I was having a lot of trouble flipping these so I cooked each crepe on one side until it set then put the crepe pan under the grill. It worked really well and they came out really thin but sturdy. Awesome recipe 🙂
I’m confused by the egg instructions: you say, separate 8whites/2 yolks, but in #2 you say to place “the whole eggs” and the egg whites, but there are no whole eggs listed in the ingredients, only separated yolks and whites. Can you clarify? I really want to try this. Sounds perfect. Thanks!
My reading of this is that because you’re not doing anything separately to the egg whites (like whisking them until fluffy) and it is all being mixed together, you don’t need to separate the two whole eggs, just the six eggs from which you only need the whites. Another way to list the ingredients would be 2 whole eggs and 6 egg whites, rather than 2 yolks and 8 whites.
Could I substitute coconut oil for a regular oil? Or ghee for butter? What is ghee?
Ghee is clarified butter and is pretty much interchangeable with regular butter. You could use coconut oil, you may just want some extra flavouring or salt as coconut oil is such a tasteless and neutral fat.
Is one large or two small pancakes one serving or is it 2 large/4 small?
Hello. Just to check, 5.5g carb = net or total?
All my carb values are total.
These look wonderful – but any ideas as to what to do with the 6 spare yolks? That’s a lot of egg to throw away. I’d love some inspiration!
Easy peasy, lemon curd!!!! I love this stuff and it is simply amazing.
Keto chocolate ice cream from my keto kitchen.
You can also buy cartons of just egg whites so you don’t have to find immediate use for extra yolks. However, yolks can also be frozen, blended with a bit of either sweetener or salt, depending whether you plan to use them in a sweet or savoury dish later.
Hollandaise sauce!
Hello! Perhaps I missed this somewhere, but how many does this make? Or how many grams is one serving?
Any chance I can make it with almond flour without it causing issues?
I’m not sure about that. It may not hold together as well. If you do try, please come back and let us know how it works out. I love hearing how readers adapt my recipes.
I used 4 eggs, some 18% cream and a handful of almond flour in olive oil. Held together great. Tasted like eggs and didn’t have a lot of flavour. Could work with some tweaking.
Is the taste of coconut supposed to come through with these? Mine tasted a bit coconut-ty which is fine for me if served as a crepe, but I was using them for your low carb burritos and the coconut flavour didn’t go so well with the flavours of the mince mixture.
There might be mild coconut taste, but the spiced mince/ground beef would overpower it for burritos. Add plenty of cheese, salsa and avocado for a real tasty meal.
I made them last night, I don’t taste coconut at all, they just taste like an egg to me.
I wonder if adding cumin, curry and/or chili powder (if using for burritos) would mask the coconut…
Ok I made these last night. And they taste good, but they taste more like a fancy fried egg. I used ground chia seeds and half & half for the “milk” product. I do like them though, I’m going to try them again but with the actual psyllium husk powder and see if they turn out more tortilla like.
If you’re going sweet on them like I did,you can make homemade whipped cream w/your favorite powdered sweetener and a dash of cinnamon, they enhance the flavor! Dab it with just an 1/8 of tsp of Polaner All Fruit and you just entered keto Crepe heaven!
Wondering if oat fiber could work instead of psyllium?
can i substitute the psyllium husk with xantham gum? or anything else. Having a difficult time finding psyllium husk.
thanks.
vitamin shoppe carries it in the store fwiw. 🙂
I finally found it in my grocery store pharmacy by the laxatives! It’s the same thing as Metamucil, just make sure it’s plain, not orange flavored.
Can I use cow’s milk for the coconut milk?
That may work, but coconut milk is much higher in fat, generally about 25%.
I just made these. The garlic is too strong for me so I’m going to try them without. I also had trouble getting them thin enough. Next time I’ll thin the batter, cook them longer on lower heat.
Amazing wonderful recipes! Ingenious replacement with Keto friendly ingredients! Would love to win the free cookbook!!