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I’m amongst friends here so I won’t lie.
The thing that I love the MOST about these low-carb crepes is how pretty they are. I mean, they’re healthy and really delicious… but LOOK at them!
They are grain-free, dairy-free (if you skip the suggested topping), and can easily be made nut-free (if you use seed milk or coconut milk instead of the nut milk).
There's less than 2 grams of net carbs per crepe and one crepe will cover 20% of your daily magnesium and potassium — electrolytes that are often deficient in modern diets.
Perfect for when you want to fuss a little bit, for a fancy lunch or brunch. For a complete meal, simply add any topping such as avocado, smoked salmon and feta drizzled with lemon and extra virgin olive oil. Enjoy!
Tips & Substitutions
- Instead of sesame seed flour (very fine and highly absorbent), you can use ground sesame seeds. To do that, substitute 1/2 cup of fine sesame seed flour with 3/4 cup to 1 cup of ground sesame seeds. To grind them, place the sesame seeds in a food processor or a coffee grinder.
- We are using ground lupin flakes. It's a relatively new/unknown ingredient to most keto dieters that we previously used in our Anti Keto Flu Nourish Bowl, Low-Carb Vegetarian Kofta Balls and Low-Carb Parmesan Chicken. If you can't find this ingredient or can't eat it (see info below), you can try swapping it for flax meal.
- Flax meal for better flexibility. If for any reason your crepes don't hold well together (every product can be different), add 2-3 tbsp flax meal, or 2 tbsp flax meal + 1 tbsp psyllium powder. If the dough is not runny enough, add a dash of water. See intro for suggested substitutions.
Before you use lupin flakes: There is conflicting information about their actual carb count (raw lupin beans vs lupin flakes) so it may be worth doing a blood glucose test to see how they affect you. Just like peanuts, lupin flakes are made from beans and are legumes. Although they are low in carbs, not everyone can tolerate legumes or may even be allergic to them. Peanut and nut allergy sufferers beware! Also make sure that you only purchase lupin flakes from a reputable source. Improper preparation of lupin beans results in toxicity from excess alkaloids that have not properly been removed by soaking. Such lupin products would taste bitter.
Hands-on Overall
Serving size 1 crepe
Nutritional values (per 1 crepe)
Net carbs1.7 grams
Protein12 grams
Fat10.5 grams
Calories164 kcal
Calories from carbs 4%, protein 32%, fat 64%
Total carbs7.9 gramsFiber6.2 gramsSugars0.6 gramsSaturated fat4.2 gramsSodium289 mg(13% RDA)Magnesium69 mg(17% RDA)Potassium398 mg(20% EMR)
Ingredients (makes 6 crepes)
- 1/2 cup fine sesame seed flour (40 g/ 1.4 oz)
- 1/2 cup lupin flour or lupin flakes blitzed in a spice grinder (75 g/ 2.7 oz) - see intro for more info
- 3 large eggs
- 2 cups + 2 tbsp unsweetened almond milk or macadamia milk or your choice of nut or seed milk (500 ml/ 17 fl oz)
- 2 1/2 cups baby spinach leaves (75 g/ 2.7 oz)
- 1/2 cup loose parsley leaves
- 1/2 cup loose coriander (cilantro) leaves
- sea salt, to taste
- black pepper, to taste
- 6 tsp ghee, duck fat or virgin coconut oil for cooking (30 ml)
- Optional: Serve with diced avocado, feta, micro-greens and lemon
Instructions
- Wash and pat dry the spinach leaves.
- Place all of the ingredients into a blender and blitz until smooth.
- Heat a little bit of oil or ghee in a frypan, approx. 15-20 cm (6-8 inch), over medium heat. Pour 1/3 cup (80 ml) of mixture into pan and swirl it until the crepe is thinly coating the base of the pan.
- Cook for approx. 2 minutes, until just set in the centre, and then remove without flipping. Place on a plate and keep warm with foil while you make the rest.
- Continue until all of the mixture is gone and serve. I like to serve mine with avocado, feta, micro-greens and lemon, but use your imagination.
- Store, wrapped, in the refrigerator for up to one week. You can also freeze the crepes for up to 3 months. To do that, place a payer of parchment paper in between each crepe.
Ingredients
- 1/2 cup fine sesame seed flour (40 g/ 1.4 oz)
- 1/2 cup lupin flour or lupin flakes blitzed in a spice grinder (75 g/ 2.7 oz) - see intro for more info
- 3 large eggs
- 2 cups + 2 tbsp unsweetened almond milk or macadamia milk or your choice of nut or seed milk (500 ml/ 17 fl oz)
- 2 1/2 cups baby spinach leaves (75 g/ 2.7 oz)
- 1/2 cup loose parsley leaves
- 1/2 cup loose coriander (cilantro) leaves
- sea salt, to taste
- black pepper, to taste
- 6 tsp ghee, duck fat or virgin coconut oil for cooking (30 ml)
- Optional: Serve with diced avocado, feta, micro-greens and lemon
Instructions
- Wash and pat dry the spinach leaves.
- Place all of the ingredients into a blender and blitz until smooth.
- Heat a little bit of oil or ghee in a frypan, approx. 15-20 cm (6-8 inch), over medium heat. Pour 1/3 cup (80 ml) of mixture into pan and swirl it until the crepe is thinly coating the base of the pan.
- Cook for approx. 2 minutes, until just set in the centre, and then remove without flipping. Place on a plate and keep warm with foil while you make the rest.
- Continue until all of the mixture is gone and serve. I like to serve mine with avocado, feta, micro-greens and lemon, but use your imagination.
- Store, wrapped, in the refrigerator for up to one week. You can also freeze the crepes for up to 3 months. To do that, place a payer of parchment paper in between each crepe.
Nutrition (per serving, 1 crepe)
Calories164kcal
Net Carbs1.7g
Carbohydrates7.9g
Protein12g
Fat10.5g
Saturated Fat4.2g
Fiber6.2g
Sugar0.6g
Sodium289mg
Magnesium69mg
Potassium398mg
Detailed nutritional breakdown (per 1 crepe)
| Total per 1 crepe |
| 1.7 g | 12 g | 10.5 g | 164 kcal |
| Sesame flour, fine, defatted |
| 0.4 g | 3.1 g | 1.3 g | 27 kcal |
| Lupin flakes, dry, uncooked |
| 0.5 g | 5 g | 0.8 g | 40 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.2 g | 3.1 g | 2.4 g | 36 kcal |
| Almond milk natural (unsweetened) |
| 0.3 g | 0.4 g | 1 g | 12 kcal |
| Spinach, fresh |
| 0.2 g | 0.4 g | 0 g | 3 kcal |
| Parsley, fresh (spices) |
| 0 g | 0 g | 0 g | 0 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Ghee |
| 0 g | 0 g | 5 g | 45 kcal |
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