These keto crepes are made with coconut flour. They are light and tasty. Their flavor is pleasantly neutral, so you can fill them with sweet or savory fillings.
I always loved crepes. I love their light texture and how you can fill them with delicious fillings. When I was a kid, my dad used to make pannenkoeken, which are essentially thick Dutch crepes. I loved those too!
After I transitioned to a low carb, mostly grain-free diet, I needed to find a way to make a version that I could still enjoy. It took a few tries, but I did it! These crepes are wonderful. They are very tasty, and their texture is nice and light. Their neutral flavor means you can fill them with anything you like.
You'll only need four simple ingredients to make these tasty keto crepes. The exact measurements are listed in the recipe card below. Here's an overview of what you'll need:
Eggs: I use large eggs in most of my recipes.
Milk: I use whole milk in this recipe. I haven't tested any other type of milk, but I imagine that nondairy milk alternatives would work here, as would diluted heavy cream.
Coconut flour: For the best results, try to measure it by weight if you can.
Avocado oil: This neutral-tasting oil is excellent for cooking. You can also use coconut oil or unsalted butter.
If you know you'll use these crepes with a sweet filling, you can add a teaspoon of vanilla extract to the batter. If you plan on savory only, you can add ½ teaspoon of sea salt. Otherwise, leave them plain and neutral.
How to make keto crepes? It's easier than you think, although flipping them is somewhat challenging. The detailed instructions are listed in the recipe card below. Here are the basic steps:
Whisk together the eggs and the milk.
Whisk in the coconut flour. Allow the batter to thicken, then whisk again.
For each crepe, pour a scant ⅓ cup of the batter into a greased 8-inch nonstick skillet. Swirl to spread.
Cook over medium heat, about 2 minutes on the first side and 1 more minute on the second side.
Working with coconut flour
I make these crepes with coconut flour. This is an excellent flour substitute, but it's also an extremely absorbent ingredient, hence the relatively large amounts of eggs and milk relative to the flour.
I experimented for a long time with different ratios of eggs to milk to coconut flour. This is the optimal ratio. It produces crepes that are thin enough to actually be considered crepes (a few of my trials were thick like pancakes), yet sturdy enough for me to flip them.
Unlike many other coconut flour goodies, these do not taste eggy. They are actually very similar to traditional crepes. But they ARE more fragile, more difficult to flip, and they tear apart more easily.
So if you don't feel like dealing with making crepes, I suggest you try this easy and tasty recipe for coconut flour pancakes instead.
These crepes can be filled with either sweet or savory fillings. My favorite way to eat them is simply sprinkled with a low-carb sweetener. Here are a few more options:
- Sweet options: You can fill them with Greek yogurt and fruit, with nut butter, with melted chocolate and strawberries, or with keto whipped cream (or chocolate whipped cream).
- Or try this awesome keto chocolate hazelnut spread. It's really good.
- You can also make savory crepes, fill them with ham and gruyere, and cook them briefly in butter, just to melt the cheese.
- Another tasty savory option is softened cream cheese and smoked salmon.
- Take a look at these beautiful savory crepes, made by @keto_in_cognito and posted on Instagram. She graciously allowed me to post her beautiful photo here. She says, "Started our busy Father's Day with a special brunch meal of Crepes Benedict: Prosciutto, Fried Egg, Hollandaise, green onion, and a side of bacon of course."
Frequently asked questions
You can, as long as you make sure to use a low-carb flour substitute. Popular options include almond flour and coconut flour. In this recipe, as well as in my recipe for Dutch pannenkoeken, I opt for coconut flour.
Gluten gives structure to baked goods. Without it, baked goods do tend to be more fragile. Having said that, these crepes are not impossible to handle. I find that if you work carefully, they are sturdy enough that you can flip them without tearing them.
Yes. Leftovers keep well in the fridge for 3-4 days. I gently fold them in half and place them in an airtight container, with layers of paper towels between them to absorb extra moisture. I haven't experimented with freezing them.
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Keto Crepes with Coconut Flour
- 3 large eggs
- ½ cup plus 2 tablespoons whole milk (can use diluted heavy cream if strict keto)
- ¼ cup coconut flour (1 oz)
- Cooking oil for pan (I use avocado oil)
- Break the eggs into a medium bowl and lightly beat them.
- Add the milk and whisk to incorporate.
- Add the coconut flour and whisk patiently until very smooth. This will take a few minutes.
- Allow the batter to thicken for 1-2 minutes, then whisk again.
- Heat a small, 8-inch nonstick skillet over medium heat. Spray with cooking spray.
- Pour a scant ⅓ cup of the batter into the skillet. Swirl to spread. Cook until the top is bubbly and the bottom is set, 2-3 minutes.
- Using a wide spatula, or two regular spatulas, as shown in the video, very carefully flip the crepe - it's not as sturdy as a wheat flour crepe so work carefully.
- Cook the second side briefly - it will be done in 30 seconds to 1 minute, then slide the cooked crepe onto a plate.
- Spray the skillet again and continue cooking crepes until all the batter is gone. Pile the cooked crepes on top of each other on a plate and cover them loosely with foil to keep them warm.
- Fill the crepes with your choice of filling, or simply sprinkle them with sugar or powdered sugar (or a low carb alternative), and serve.