Savoury Egg Crepe

restorenutritiontt
Dec 16, 2025
2 min read

A thin, versatile egg crepe that is perfect for quick breakfasts, meal prep, or making wraps. Light, protein-packed, and easy to customise with your favourite fillings.

Ingredients (makes 6 crepes):

6 large eggs
2 tablespoons low-fat milk or water
Pinch of sea salt
Pinch of black pepper
1 teaspoon olive oil or cooking spray for the pan

Instructions:

Beat the eggs with milk or water, salt, and pepper until smooth.
Heat a non-stick frying pan over medium heat and lightly grease with olive oil or cooking spray.
Pour a thin layer of the egg mixture (about ¼ cup) into the pan, tilting to spread evenly into a thin circle.
Cook for 1–2 minutes until set and lightly golden on the bottom. Carefully flip and cook for another 30 seconds. Remove and let cool.
Repeat until all egg mixture is used, making six thin egg crepes.

Tips and Storage:

Healthy filling ideas: Fill with sautéed vegetables like spinach, bell peppers, mushrooms, or tomatoes. Add lean proteins such as grilled chicken, turkey, or canned tuna in water. Optional healthy fats include avocado slices or a small sprinkle of reduced-fat cheese. Fresh herbs like parsley, chives, coriander, or basil can enhance flavour.

Batch cooking: Make all egg crepes in advance and layer with parchment paper for freezing.

Freezing: Wrap cooled crepes individually in cling film or foil and store in an airtight container in the freezer for up to 2 months.

Reheating: Defrost overnight in the fridge or heat in the microwave for 1–2 minutes or in a low oven until warmed through.

These egg crepes are ideal for healthy breakfasts, pre- or post-workout meals, or quick on-the-go snacks.

Nutritional Information (per crepe, approximate):

Calories: 80–100 kcal

Carbohydrates: 0–1 g

Protein: 6–7 g

Fat: 6–7 g

Health Benefits:

Eggs provide high-quality protein and essential nutrients such as vitamin B12 and choline. These crepes are low in carbohydrates and can be paired with vegetables, lean proteins, and healthy fats to create balanced meals that support energy, satiety, and overall well-being.