Coconut crepes, with banana cream and blueberries

After losing the photos I’d taken for Shrove Tuesday/Pancake Day from my camera I was a little frustrated but posted a link to these cauliflower pancakes. From this I was asked about crepes. You see, it’s quite easy to make fluffy pancakes, but much harder to get soft delicate crepes without the magic binding properties of gluten. Somewhere in the deep dark recesses of my mind I recalled I had cracked the code. Trawling through old notebooks I finally found a recipe for a very low-carb crepe using pea protein. It sounded like the perfect afternoon snack with a little ABC (almond, brazil, cashew) nut butter spread. These were really very good, but the request had been for one using quinoa or coconut flour. Again, this morning I got out my crepe pan (the pan that no one else is allowed to use for anything else) mixed up a few ingredients and like magic crepes appeared. The lovely thing about crepe batter is that it’s so thin that making a batch is quick enough that the first few don’t get too cold.

Inspired by the coconut milk in the batter, I felt the filling needed to be banana-y. Unfortunately, I was out of bananas, but a client had given me some banana flavoured whey to try. Combined with the tanginess of the blueberries and a little sprinkle of coconut it felt like a very lavish Thursday morning breakfast!

I will give both the pea protein and quinoa flour versions of the recipe. Both work exceptionally well, without cracking or falling apart. I was even able to ‘flip’ a few in the pan!

Serves: 1 small (either protein or quinoa crepes)
Prep-Time: 7 minutes
Cooking times: 13 minutes

Crepe: Lower-carb version

  • 20g/ ¾ scoop Rice or Pea protein powder
  • 1 whole egg, beaten
  • 2 egg white
  • 160ml/ 2/3 cup light coconut milk (or unsweetened almond milk)

Crepe: Quinoa Flour Version

  • 35g/3 heaped Tbsp Quinoa flour
  • 1 whole egg, beaten
  • 2 egg white
  • 160ml/ 2/3 cup light coconut milk (or unsweetened almond milk)

Banana Cream

  • 15g / ½ scoop banana flavoured protein powder (or 1 small mashed banana)
  • 40g /2 Tbsp light ricotta
  • a splash light coconut milk
  • Cooking oil for spraying/brushing
  • 100g Blueberries
  • 1 tsp shredded coconut, to serve.

Place the protein powder or quinoa flour in a large bowl. Add the eggs, one at a time, stirring to combine thoroughly between each addition. Gradually add the coconut milk to form a batter the consistency of runny cream.

Preheat a small frying pan to a medium heat.

Meanwhile mix the ingredients for the banana cream to form a smooth, yet thick consistency. Set aside.

Lightly grease the pan.Pour a quarter cup of the crepe batter in to the pan and swirl to thinly coat the base. Wait for about a minute, until the edges become firm, then slide a spatula around the edges to loosen before flipping and cooking for a further 30 seconds.

Repeat with the remaining mixture to make approximately 5 crepes.

Fill each crepe with a dollop of banana cream and blueberries. Roll or fold, and top with a sprinkle of shredded coconut.

Protein crepes

259 kCalories, 31.6g Protein, 1.7g Carbs, 0.5g fibre, 13.7g Fat

Roll or fold, and top with a sprinkle of shredded coconut.

Quinoa crepes

318 kCalories, 19.4g Protein, 23.7g Carbs, 2.5g fibre, 15.6g Fat

Banana Cream with blueberries

167 kCalories, 15.6g Protein, 15.7g Carbs, 1.8g fibre, 4.2g Fat


About Michelle

Michelle is passionate about showing people how easy it is to prepare food that is healthy and packed full of flavour. She has just completed her first recipe book, Healthy Helpings: fast food for fit physiques. She began sharing her love of food in 2007, when she produced two series of the online cooking show ‘Healthy Helpings TV’, making fast food healthy and healthy food fast. In 2008 she competed in bodybuilding as a novice figure shaping competitor and she remains passionate about physique sports. She was a 2009 Australian Masterchef semi-finalist, and contributes articles to Oxygen Magazine Australia. Michelle lives with her husband on the Fleurieu Peninsula in South Australia, where she loves to search out new ingredients and food ideas from local farmers markets, health food shops and ethnic grocers, and take her two dogs on long rambles through the vineyards. Find out more about Michelle's book