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Savory Crepes

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How to Make Savory Crepes

These whole wheat crepes make for a delicious savory breakfast or lunch, providing a good balance of whole grains, protein and nonstarchy vegetables.


20 min prep time


4servings


2 crepes

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Step-By-Step Instructions:

  1. Whisk all the crepe ingredients together in a large bowl except for the cooking spray. Blend the mixture in a blender or with an immersion blender. Let the crepe batter rest at room temperature for 20 minutes.
  2. Add cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.
  3. Pour 1/4 cup of the crepe batter to thinly coat the bottom of the pan. Let the crepe cook until the edges begin to brown. Using a spatula, flip the crepe and continue to cook for another minute. Slide the crepe on to a plate and continue this process to make 8 crepes.
  4. Steam the broccoli florets in the microwave or in a sauce pan in an inch of water. Steam until the florets are fork tender.
  5. Add cooking spray to a nonstick sauté pan over medium-high heat. Sauté the onion and ham until the onion is soft and beginning to caramelize.
  6. Add the steamed broccoli, and using a spatula, break the broccoli up into small pieces, stirring it with the ham and onions.
  7. In a small bowl, whisk together the egg whites, fat-free half and half, and pepper. Add the mixture and the Parmesan cheese to the vegetables and stir to scramble.
  8. Fill and roll each crepe with 1/2 cup egg and vegetable scramble.
Fiber Focused
French
Breakfast and Brunch
Foodie
Lunch
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Nutrition facts

4 Servings



  • Serving Size

    2 crepes


  • Amount per serving



    Calories





    270

  • % Daily value*

  • Total Fat
    8g

    10%

    • Saturated Fat
      2.2g

      11%

  • Cholesterol
    110mg

    37%

  • Sodium
    445mg

    19%

  • Total Carbohydrate
    31g

    11%

    • Dietary Fiber
      6g

      21%
    • Total Sugars
      6g

  • Protein
    21g

  • Potassium
    640mg
    14%

Ingredients

eggs
2

milk (non-fat)
2/3 cup

water
1/2 cup

olive oil
1 tbsp

salt (optional)
1/4 tsp

whole wheat flour
1 cup

nonstick cooking spray
1

broccoli florets
4 cup

nonstick cooking spray
1

small onion (small dice)
1/2

deli ham ((1/2 ounce each), diced)
8 slice

egg whites
4

fat free half-and-half
1/4 cup

black pepper
1/4 tsp

Parmesan cheese (shredded)
1/4 cup

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