Cinnamon Roll Protein Crepes

These Cinnamon Roll Protein Crepes give you all the cozy flavor of a cinnamon roll in crepe form, with high protein and no need for protein powder. They’re perfect for a nourishing breakfast or snack.

Why You’ll Love This Recipe

• High in protein (≈ 40 g) to help keep you full and support muscle recovery

• Sweet and comforting cinnamon‑roll flavor, with no refined sugar if using sugar‑free sweeteners

• Light texture thanks to egg whites, with the richness of the egg and yogurt

• Quick to make — only about 10 minutes total

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 40 g (½ scant cup) oat flour (or any flour you prefer)

• 1 tablespoon maple syrup (or honey)

• 1 egg

• 180 ml (¾ cup) egg whites

Cinnamon Yogurt Filling

• 80 g (≈ ⅓ cup) Greek yogurt

• 1 teaspoon granular sweetener (erythritol)

• ⅓ teaspoon ground cinnamon

• preferred milk, if necessary to thin the filling

Sugar‑free Cinnamon Sugar

• 1 teaspoon granular sweetener (erythritol)

• ⅓ teaspoon ground cinnamon

directions

1. In a bowl, combine oat flour, maple syrup (or honey), the whole egg, and the egg whites. Stir well until the batter is smooth and lump‑free.

2. Heat a medium non‑stick skillet or crepe pan with a little oil or butter, over medium heat.

3. Scoop about ⅓ cup of batter into the pan, then tilt or move the pan in a circular motion to spread the batter out thinly into a crepe. Cook over medium heat for 1‑2 minutes until the edges lift and the underside is lightly golden; flip and cook the other side briefly.

4. While the crepe cooks, prepare the cinnamon yogurt filling: mix Greek yogurt with the sweetener and ground cinnamon. If it’s too thick, thin with a splash of your preferred milk.

5. Spread the cinnamon yogurt filling over the cooked crepe, then roll the crepe up.

6. Mix together the sugar‑free cinnamon sugar (sweetener + cinnamon) and sprinkle it over the top of the rolled crepe. Serve immediately.

Servings and timing

• Servings: 1 serving

• Prep time: ~5 minutes

• Cook time: ~5 minutes

• Total time: ~10 minutes

Variations

• Use a different flour: whole wheat flour, buckwheat flour, chickpea flour — depending on dietary preferences or what you have available.

• Swap sweeteners: use honey, agave, stevia, monk fruit, or another sugar substitute.

• Add fruits: roll in thin slices of banana, apple, or berries inside the filling.

• Flavor twists: add vanilla extract, nutmeg, or a bit of cardamom to the batter or filling.

• Use flavored yogurt instead of plain yogurt (just be mindful of added sugars).

storage/reheating

• Storage: If you have leftovers, let them cool completely, then wrap in plastic wrap or keep in an airtight container in the fridge. Should keep well for up to 2 days.

• Reheating: Reheat gently: in a non‑stick skillet over low/medium heat, or briefly in a low oven. Avoid overheating or microwaving too long because the texture can suffer (becoming rubbery or dry).

• Freezing: You can freeze rolled crepes: wrap individually, freeze flat. Thaw in the fridge and reheat using the skillet or oven.

FAQs

1. Is oat flour gluten‑free?

Oats themselves are naturally gluten‑free, but cross‑contamination is common if they are processed in facilities that also handle wheat. If you need totally gluten‑free crepes, use certified gluten‑free oat flour. Love and Lemons+1

2. What’s the protein content like in egg whites vs Greek yogurt?

Egg whites are very high in protein while being very low in fat. Greek yogurt also has a good protein content along with beneficial nutrients like calcium. Per 100 g, egg whites have about 10.9 g protein while Greek yogurt has about 10 g. Soupersage

3. Can I use whole eggs instead of egg whites?

Yes, you can use whole eggs, but that increases the fat and calorie content. Using more whole eggs may change the texture (making the crepe richer, less lightweight).

4. What if the batter is lumpy?

Sift the flour or make sure your oat flour is very fine. Whisk thoroughly, and let the batter rest briefly (5 minutes) so lumps can dissolve. If still too thick, thin with a splash of milk.

5. Can I make this ahead of time?

You can prepare the batter ahead and keep it refrigerated for a few hours. For best texture, cook and assemble just before eating.

6. How to prevent the crepe from sticking?

Use a non‑stick skillet, or a good crepe pan. Preheat well. Use just a little butter or oil and wipe off excess. Flip when the edges are set and the bottom is lightly browned, not overly wet.

7. Is this recipe good for meal prepping?

Yes — as long as you store properly. Rolled crepes can be stored in the fridge, separated by parchment or wax paper. Reheat in a skillet or oven to restore texture.

8. What can I substitute for sweetener (erythritol)?

You might use other sugar substitutes like stevia, monk fruit, or sucralose in appropriate proportions. Or use small amounts of sugar or natural sweeteners if you don’t mind sugar.

9. How to adjust this for more servings?

Multiply all ingredients proportionally. If making more than 1‑2 crepes, it may help to keep cooked crepes warm in a low oven while finishing the rest, so they are all served hot.

10. Can I eat this if I’m watching sugar or carbs?

Yes — using sugar‑free sweetener (like erythritol) and controlling added syrups helps. Also, using more protein (egg whites, Greek yogurt) and less high‑glycemic flour choice may help. Be aware of the syrup/honey and flour type, which contribute to carbs.

Conclusion

These Cinnamon Roll Protein Crepes strike a great balance between indulgence and nutrition. You get the warm, cinnamon roll feel in a light, protein‑packed breakfast that doesn’t sacrifice flavor. With simple ingredients, quick prep, and lots of room for tweaking, they’re a solid choice for anyone wanting something delicious and healthier to start the day.

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