A fiber-rich, high-protein crêpe made with oats and eggs—perfect for a balanced breakfast or post-workout meal. These light, savory (or mildly sweet) crêpes support digestive health, satiety, and blood sugar control.
Preparation Time
- Prep time: 5 minutes
- Cooking time: 10 minutes
- Total time: 15 minutes
- Servings: 2 (makes 4 small or 2 large crêpes)
Ingredients
- 2 large eggs
- 1/2 cup oats
- 1/4 cup water or unsweetened almond milk
- 1/2 teaspoon olive oil or avocado oil (for cooking)
- Pinch of sea salt
- Optional: cinnamon or vanilla extract (for a sweet version)
Instructions
- Add oats, eggs, water (or almond milk), and salt to a blender. Blend until smooth (30 seconds).
- Heat a nonstick skillet over medium heat and lightly grease with oil.
- Pour a thin layer of batter into the skillet, tilting to spread evenly.
- Cook for about 2 minutes until edges lift slightly, then flip and cook another 1–2 minutes.
- Repeat with remaining batter. Serve warm with your choice of fillings: sautéed vegetables, avocado, Greek yogurt, or fresh fruit.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~220 kcal |
| Protein | ~12 g |
| Fat | ~10 g (mostly unsaturated) |
| Carbohydrates | ~18 g |
| Fiber | ~3 g |
| Iron | ~10% DV |
| Magnesium | ~15% DV |
| Folate | ~10% DV |
| Choline | ~180 mg |
| Beta-glucan | Present (from oats) |
Health Benefits
1. Supports digestive and metabolic health
Oats contain beta-glucan, a soluble fiber known to improve digestion, lower LDL cholesterol, and stabilize blood glucose.
Reference: Whitehead A et al. (2014). Cholesterol-lowering effects of oat beta-glucan. American Journal of Clinical Nutrition.
2. Boosts muscle recovery and satiety
Eggs provide complete protein, while oats extend satiety, making this meal ideal after physical activity or as a hunger-sustaining breakfast.
Study: Paddon-Jones D et al. (2009). Protein and muscle health. Nutrition & Metabolism.
3. Nutrient-dense and blood sugar friendly
The fiber–protein balance of eggs and oats helps prevent post-meal glucose spikes and provides lasting energy.
Source: Maki KC et al. (2010). Whole-grain oats and glycemic control. Journal of the American Dietetic Association.
Tips for Best Results
- Use a well-heated nonstick pan for easy flipping.
- Let the batter sit for 5 minutes before cooking to hydrate the oats.
- Add herbs, spices, or lemon zest depending on whether you want a sweet or savory version.
- Fill with vegetables, fruit, or lean proteins for a complete meal.
- Refrigerate leftovers for up to 2 days and reheat gently.
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