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Christy’s Whole Wheat Crepes

X_Wheatcrepes_smallOK guys, this is another super exciting one! The whole wheat crepe is an awesome invention, because it is so thin that it is not much on the carb front, and yet it can be filled with oh-so-many tasty fillings. Make them sweet, and they are breakfast or dessert crepes – fill them with meat and cheese, and suddenly they’re savory dinner crepes. The possibilities are endless!

Ingredients:

  • 1 cup whole wheat flour
  • 2 eggs
  • 1 cup nonfat milk
  • 1/2 tsp salt
  • 2 Tbsp butter, melted (you might be able to omit this – try it out and let me know if it works!)
  • 1 tsp sugar (if making them sweet)
  • Nonstick cooking spray

Microwave milk for 10 seconds to bring it to room temperature. Add eggs to blender and beat quickly, then add rest of ingredients and beat until smooth. Heat 5″ or 7″ skillet over Medium High heat. Spray with a light spray of butter flavored Pam. Using a ladle or small cup, pour in several Tbsp of batter, then quickly tilt the pan about so that the batter spreads evenly in the thinnest possible layer. If there’s too much batter in the pan pour it back into the bowl for the next crepe. Cook for a few more minutes, until the bottom is lightly browned and the edges lift easily from the pan. Crepe should then slide loosely out of the pan. Flip over and cook the second side for a few minutes. (The second side will brown in spots, not as evenly as the first side, but it won’t matter because this can be the inside when you roll your crepes.) Remove to a plate and spray the pan again lightly before cooking the next crepe. If the batter seems to be getting too thick as you get toward the end of it, add a splash of milk. Fill with desired fillings and serve.

OR, if re-purposing leftovers, roll up the crepes, place side by side in a baking dish just as you would do with enchiladas. Make sure you place them seam-side down. Put remaining cheese or sauce on top. Bake about 25 minutes in preheated 350 degree oven.

P90x Nutrition Plan Servings:

1/4 of recipe (approx. four 5″ whole wheat crepes) are 1 carb serving. (Don’t forget to include the servings for whatever filling you use!)

Filling Ideas:

  • Breakfast crepes: 3 scrambled egg whites (1/2 protein), 3 oz. avocado (1 fat), 1/2 diced Roma tomato (1/2 vegi), onion and 2 Tb. salsa (1 condiment)
  • Dessert crepes: 1 Tb. reduced fat peanut butter (1 Single snack), 1 banana thinly sliced (1 fruit), 2 Tb. pure honey drizzled on top (1 condiment) [This is the crepe recipe pictured!]
  • Dinner crepes: 3 oz. ground lean meat (1 protein), 1 oz. cheese (1 dairy), 1 cup marinara sauce (1 vegi).

P.S. Crepes freeze really well stacked and wrapped in foil, then plastic with the edges tightly sealed. Defrost at room temp before separating them.

P.P.S. Did you notice the presence of egg yolk and butter in this recipe? Sacrilege! lol. Yep – here’s how I justify it. I figure that this is being used in your P90x portion approach as a carb serving, and typically the other processed carb servings that they list in the plan (whole wheat pasta, tortillas, wheat bread, etc.) will include egg yolk and butter or similar substances to help them stick together. So I figure that the presence of a small amount of egg yolk and butter in this recipe is acceptable because it is simply part of the expected ingredients in your carb serving. Is this reasoning sound? You’ll have to decide for yourself!

P.P.P.S. With all of the routes that these crepes can go, you can expect to see more of them in the future! If you come up with yummy filling ideas, let me know in the comments!

P.P.P.P.S. Many thanks to my brilliant and beautiful friend Christy for this recipe and the idea!

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  1. NenaDD

    I finally had a chance to try these out today! I did use the vanilla almond milk (since it’s less than half the calories & no sugar – I’m diabetic) & splenda instead of sugar. They turned out great! For a filling I used 1oz fat free cream cheese, 1 tbsp cool whip FREE & 1/4 scoop vanilla whey protein powder with fresh strawberries! It turned out pretty good – even my very picky husband liked it! Next time I plan on trying a little cocoa powder & chocolate whey in the crepes & raspberries instead of strawberries to mimic a chocolate crepe cake I used to make! I also found a zero carb, zero calorie, zero sugar, gluten free, no cholesterol & zero fat chocolate syrup I’ll try made by walden farms!
    Thanks for the recipe!

  2. Laura

    I made this for a girls’ brunch this morning. It was a big hit! I made a cheese filling with:
    8 oz neufchatel cheese, softened (could substitute reduced fat cream cheese)
    1/2 cup non-fat greek yogurt
    1 Tbsp splenda

    Spoon into crapes and add fresh berries, sugar free jam, or honey. Another popular filling was Nutella and banana. Delicious!

    1. CJ =)

      Hey Laura! I’m so glad this worked out for you. Your filling sounds so good. Thanks for sharing!!
      – CJ =)

  3. NenaDD

    Is it possible to substitute almond or cocnut milk in this recipe?

    1. CJ =)

      Hey Nena –
      Thanks for your question. I’m not sure whether substituting almond or coconut milk will work – I haven’t tried either. If you do attempt it, be sure to come back and let us know how it turns out!
      – CJ =)

  4. Amy

    Im trying this recipe out for breakfast today. Instead of the the 2 tbsp butter I used 2 tbsp “peanut butter”, I also chopped up some apple chuncks (fine) right into the batter. I ommited the salt also but kept the sugar. Instead of cooking spray I lightly brused the pan with extra virgin olive oil. I am using real maple syrup for topping but very sparingly. The crepes tasted very good, especially with an added little smear of raspberry jam! 🙂 Nice recipe!

  5. Josephine

    do you use two whole eggs on this one or two eggwhites?

    1. CJ =)

      Hey Josephine!
      I normally use two full eggs. (See the recipe’s P.P.S. for my rationalization. lol)
      If you aren’t comfortable with using the egg yolks, you can try some of the egg substitution options I’ve found on a vegan website (www.veganwolf.com):

      “EGG SUBSTITUTES [for recipes]

      Instead of 1 egg in baking, you can use…

      * 1 T Flax seeds ground with 3 T water
      * 1 Tablespoon (chick pea) or soya flour and 1 T water
      * 1 T arrowroot, 1 T soy flour and 2 T water
      * 2 T Cornstarch
      * 2 T Potato starch (Instant mash potatoes)
      * 2 Tbsp flour, 1/2 Tbsp shortening, 1/2 tsp baking powder and
      2 tsp water
      * 1/4 cup soft tofu blended with the liquid portion of the recipe
      * 1/2 large banana, mashed
      * 2 Heaping t Soy powder + 2 T water
      * 1/4 cup apple sauce (in sweet recipes)

      I usually use 1 T ground flax seed, 1 T cornstarch, 1 T oil
      plus 2 T water or soymilk, in place of 1 egg
      and have had no problems yet!”

      I haven’t tried any of these, but I think I’m going to try his last suggestion (1 T ground flax seed, 1 T cornstarch, 1 T oil, plus 2 T water or soymilk) the next time I make these and see if it works! If anyone else tries this successfully, be sure to comment and let us know!
      – CJ =)

  1. Spaghetti Squash – P90x Recipes – P90x Nutrition Plan » My P90x Nutrition Plan

    […] second round is once again less of a recipe and more of a serving suggestion. My friend Christy (of Christy’s Whole Wheat Crepesfame!) suggested that I try spaghetti squash. Spaghetti […]

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