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StovetopComplexity

Savory Crepes

This Savory Crepes recipe delivers 34g protein and 573 calories per serving—a high-protein breakfast that rivals traditional eggs without the prep fatigue. Six servings cook on the stovetop in minutes, making it ideal for weekend batch prep that fuels training sessions all week. Hit your morning protein target while staying under 600 calories per meal.

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Ingredients

6 servings
  • Flour, All-Purpose, White(120g)
  • Flour, Whole Wheat, White, Dry(120g)
  • 1/8 teaspoon kosher salt
  • Egg, Whole, Large
  • Skim Milk(320g)
  • Unsalted Butter(30g)
  • Ham, Black Forest(255g)
  • Cheese, Gruyere(170g)
  • Egg, Whole, Large
  • Kosher salt
  • Cracked black pepper
  • Chives, Fresh
  • Spinach
  • Mushrooms, White, Sliced
  • Yellow Onion
  • Deli Meat, Turkey Or Chicken, Sliced

Instructions

  1. 1Prepare the crepe batter: In a high-powered blender, place the all-purpose flour, whole wheat flour, and salt. Crack in the eggs and pour in the milk. Add the 2 tablespoons melted butter.
  2. 2Blend until the mixture is smooth and creamy, stopping to scrape down the sides a few times if needed. Pour into a mixing bowl, cover, and let sit 30 minutes or refrigerate for up to 24 hours. (To make the batter in a mixing bowl: whisk together the dry ingredients. Whisk in the eggs. Once combined, slowly whisk in the milk, then the butter, until smooth. Let rest as directed.)
  3. 3Cook the crepes: Heat an 8-inch or 10-inch nonstick crepe pan or nonstick skillet over medium heat and let warm for several minutes. Add a small amount of butter and let melt.
  4. 4Give the batter a big stir (if it’s still in the blender, transfer it to a mixing bowl first). With a large spoon, measuring cup, or ladle, pour 1/4 to 1/3-cup batter into the skillet (I do 1/3 cup, which results in a slightly thicker, but easier to flip crepe).
  5. 5Immediately lift and slowly swirl the skillet so that the batter runs evenly around the surface of the pan and the crepe forms a thin layer. The amount of batter you need will vary based on your skillet size; adjust as you go.
  6. 6Let the crepe cook on the first side until it looks dry on top, about 1 minute. Flip the crepe over. (I use this thin metal spatula) to loosen the edges then quickly and carefully finish the job with my fingers. BE CAREFUL and proceed at your own risk. The pan is hot.) Let the crepe cook on the other side for 15 to 30 additional seconds, just until set. The crepe will look very slightly golden brown on each side. Transfer to a large plate. The first crepe never turns out and will need to be discarded (this also happens to the pros, don’t fret). Repeat with remaining batter, adding more butter to the skillet as needed. You’ll get better and better as you go.
  7. 7Cook the Crepes – FRENCH SKILLET METHOD (recommended if you don't mind batches): Melt a little butter in the skillet over medium heat. Place one cooked crepe on the skillet with the underside (side with larger bubbles) facing up. Arrange 2 slices of the ham (about 1 3/4 ounces) in the center so that they overlap slightly, then sprinkle with 1 ounce (about a heaping 1/4 cup) shredded cheese.
  8. 8Carefully crack an egg into the center (I find it easiest to crack each in a small bowl, then carefully pour it in) then with the back of a fork, gently spread the whites out a bit to help the egg cook more evenly.
  9. 9Fold over 4 edges of the crepe by about 1 inch to create a square. Cover the skillet with a lid and let cook until the whites are just set and the yolk is still nice and runny (or until it is cooked to your liking), about 3 minutes. Slide onto a plate and sprinkle with a little bit of salt and pepper and fresh chives.
  10. 10Cook the Crepes — OVEN METHOD (decent results; good for larger batches): Preheat the oven to 375 degrees F. Divide 6 crepes onto two sheet pans (they may overlap at the edges somewhat at this point). On top of each crepe, place two slightly overlapping pieces of ham and 1 ounce (slightly heaping 1/4 cup) shredded cheese. Crack an egg in the center (I find it easiest to crack each in a small bowl, then carefully pour it in). With the back of a fork, spread out the whites. Fold four edges over to create a “square.” At this point, none of the crepes should overlap. Bake the crepes until the egg is done but still soft and runny (or cook to your liking), about 7 to 10 minutes (there can be a lot of variation depending upon your oven and how the egg is spread, so check in often). Sprinkle lightly with salt, black pepper, and chives. Enjoy!

Nutrition — Per Serving

573

calories

34g

protein

30g

fat

Carbohydrates
51g
Saturated fat
14.9g
Sodium
803 mg
Dietary fiber
1.0g

6 servings per batch · ~169g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Savory Crepes have per serving?

Each serving delivers 34g of protein and 573 calories with 30g fat and 51g carbs. The protein content is solid for a breakfast recipe, though calorie density is higher than typical morning options.

How long does Savory Crepes take to make and how many servings?

This quick prep stovetop recipe batches 6 servings in a single session, making it efficient for prepping multiple breakfast days at once. Minimal active time required from start to finish.

Is Savory Crepes good for muscle gain?

At 34g protein and 573 calories per serving, this breakfast recipe supports muscle gain phases with solid protein intake and carbs to fuel morning workouts. The macro balance makes it suitable as a post-workout meal.

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