Name: Cinnamon Roll Protein Crepes
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Cuisine: American
Ingredients: 40 grams (1/2 scant cup) oat flour (or any flour); 1 tbsp maple syrup (or honey); 1 egg; 180 ml (3/4 cup) egg whites; 80 grams (1/3 cup) Greek yogurt; 1 tsp granular sweetener (erythritol); 1/3 tsp ground cinnamon; Preferred milk (if necessary, to thin); 1 tsp granular sweetener (erythritol); 1/3 tsp ground cinnamon

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These cinnamon roll protein crepes transform your ordinary breakfast into something extraordinary - a protein-packed treat that tastes like dessert but fuels your day. With the perfect balance of wholesome ingredients and sweet cinnamon flavor, these crepes deliver a nutritious breakfast without sacrificing taste.

Why You'll Love This Recipe

These cinnamon roll protein crepes combine the indulgence of a breakfast pastry with the nutrition of a balanced meal. You'll love how they offer a significant protein boost without relying on protein powder - instead using natural ingredients like eggs and Greek yogurt. The crepes cook up quickly, making them perfect for busy mornings when you need something satisfying but don't have much time. Plus, they're customizable to your dietary preferences with simple substitutions. The cinnamon-sugar flavor profile delivers that cozy, familiar taste of cinnamon rolls but in a lighter, protein-rich package that won't weigh you down.

Ingredients

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

Oat flour forms the base of these crepes, providing a hearty texture and subtle nutty flavor. It's a wonderful whole grain option that adds fiber to your breakfast, but you can substitute with any flour you prefer, including all-purpose or a gluten-free blend.

Maple syrup adds natural sweetness and a depth of flavor that complements the cinnamon perfectly. Honey works equally well as a substitute if that's what you have in your pantry.

Eggs contribute structure, protein, and richness to the crepes. They're essential for binding the ingredients together and creating that classic crepe texture.

Egg whites boost the protein content significantly without adding fat, making these crepes exceptionally nutritious. They help create a light texture while keeping the recipe high in protein.

Greek yogurt serves as the creamy, protein-packed filling that gives these crepes their satisfying richness. It adds tanginess that balances the sweet cinnamon flavors beautifully.

Granular sweetener like erythritol provides sweetness without the added calories of regular sugar. It's perfect for both the filling and the cinnamon topping.

Ground cinnamon is the star flavor, giving these crepes that classic cinnamon roll taste. Its warm, aromatic quality transforms ordinary crepes into something special.

Milk is optional for adjusting the consistency of your yogurt filling, allowing you to make it as thick or thin as you prefer.

Directions

In a bowl, combine the oat flour, maple syrup (or honey), egg, and egg whites. Stir thoroughly until all ingredients are well incorporated and the batter is smooth without any lumps.
Heat a medium non-stick skillet or crepe pan over medium heat with a small amount of oil or butter.
Pour about ⅓ cup of crepe batter into the pan, then quickly tilt and rotate the skillet in a circular motion to spread the batter evenly across the surface.
Cook over medium heat for 1 to 2 minutes until the edges begin to lift slightly and the bottom is golden brown.
Carefully flip the crepe and cook for another 30 seconds to 1 minute.
For the cinnamon yogurt filling, mix Greek yogurt with granular sweetener and ground cinnamon in a small bowl. Add a splash of milk if needed to achieve your desired consistency.
Spread a layer of the cinnamon yogurt filling over each cooked crepe.
Roll each crepe up tightly.
For the sugar-free cinnamon sugar topping, combine granular sweetener and cinnamon in a small bowl, then sprinkle over the rolled crepes.
Serve immediately while warm.

Servings and Timing

This recipe yields 1 serving of approximately 2-3 crepes, depending on how thin you make them. Preparation takes just 5 minutes, and cooking time is around 5 minutes, making this a 10-minute recipe from start to finish. It's perfect for a quick breakfast or brunch option that feels special but doesn't demand much time. If you're serving multiple people, the recipe doubles or triples easily - just scale the ingredients accordingly and keep the cooked crepes warm in a low oven while you prepare the rest.

Variations

Berry Protein Crepes: Add fresh berries like blueberries, strawberries, or raspberries inside the crepes with the cinnamon yogurt filling for added antioxidants and flavor.

Chocolate Protein Crepes: Mix 1 tablespoon of unsweetened cocoa powder into the crepe batter for a chocolate version, and consider adding a few dark chocolate chips to the filling.

Banana Bread Crepes: Add mashed ripe banana to the batter and sprinkle with chopped walnuts for a banana bread inspired variation.

Savory Protein Crepes: Skip the sweetener and cinnamon, add herbs to the batter, and fill with scrambled eggs, spinach, and feta for a savory breakfast option.

Apple Pie Crepes: Add sautéed cinnamon apples to the filling for an apple pie inspired breakfast treat.

Pumpkin Spice Crepes: Replace some of the egg whites with pumpkin puree and add pumpkin pie spice for a fall-inspired breakfast.

Vanilla Protein Crepes: Add a splash of vanilla extract to both the batter and filling for enhanced flavor.

Storage/Reheating

These cinnamon roll protein crepes are best enjoyed fresh, but you can store them for later consumption:

Refrigeration: Store unfilled crepes in an airtight container with parchment paper between each crepe to prevent sticking. They will keep in the refrigerator for up to 3 days. Store the cinnamon yogurt filling separately in its own container.

Freezing: Unfilled crepes can be frozen for up to 1 month. Place parchment paper between each crepe, then wrap tightly in plastic wrap and place in a freezer bag. The yogurt filling is not suitable for freezing.

Reheating: To reheat refrigerated crepes, warm them in a skillet over low heat for about 30 seconds per side, or microwave for 10-15 seconds. For frozen crepes, thaw overnight in the refrigerator before reheating, or reheat directly from frozen in a pan over low heat until warm. Add the filling after reheating.

Make-Ahead Tips: You can prepare the crepe batter the night before and store it in the refrigerator. Give it a good stir before cooking. The cinnamon yogurt filling can also be made ahead and stored separately.

FAQs

Can I make these crepes without egg whites?

You can substitute the egg whites with whole eggs, although this will change the protein content and texture. Use 3 whole eggs instead of 1 egg plus the egg whites for similar binding properties, but note that the crepes will be richer and slightly more dense.

Is oat flour necessary or can I use a different type?

Oat flour can be replaced with any flour you prefer. All-purpose flour, whole wheat flour, almond flour, or coconut flour all work, though you may need to adjust the liquid ratio slightly with alternative flours to achieve the right consistency.

How can I make these crepes dairy-free?

For dairy-free crepes, replace the Greek yogurt with coconut yogurt or another plant-based yogurt alternative. You may need to add a bit less milk to thin the filling as plant-based yogurts often have a thinner consistency.

Can I add protein powder to increase the protein content further?

Yes, you can add a scoop of your favorite protein powder to the crepe batter. If you do, you may need to increase the liquid slightly to maintain the right consistency, adding a splash of milk or water if the batter becomes too thick.

Why are my crepes turning out too thick?

If your crepes are too thick, your batter may be too dense. Try adding a bit more liquid (milk or water) to thin it out. Also, make sure you're swirling the pan immediately after adding the batter to spread it thinly before it sets.

Can I make these crepes ahead of time for meal prep?

Yes, these crepes work well for meal prep. Make a batch of unfilled crepes and store them in the refrigerator with parchment paper between each. Prepare the filling separately and assemble just before eating to prevent the crepes from becoming soggy.

Are these crepes suitable for a low-carb diet?

As written with oat flour, these crepes are not very low in carbohydrates. For a lower-carb version, substitute almond flour or coconut flour for the oat flour, though you may need to adjust other ingredients to accommodate these denser flours.

What can I use instead of erythritol for the sweetener?

You can use any sweetener you prefer - regular sugar, coconut sugar, monk fruit sweetener, stevia, or maple syrup all work well. Adjust the amount based on your taste preferences and the sweetness level of your chosen substitute.

Why did my crepes stick to the pan?

Crepes sticking usually indicates that either the pan wasn't hot enough when you added the batter, or it needs more oil/butter. Make sure your pan is properly preheated and lightly greased before adding each portion of batter.

Can children eat these protein crepes?

These crepes are suitable for children and make a nutritious breakfast option. If serving to very young children, you might want to reduce or eliminate the erythritol and use maple syrup or honey as the sweetener, following pediatric guidelines for appropriate sweeteners for their age.

Conclusion

These Cinnamon Roll Protein Crepes offer the perfect solution for anyone wanting a breakfast that satisfies both nutritional needs and sweet cravings. By transforming simple ingredients into a cinnamon-infused delight, you get to enjoy the flavors of a cinnamon roll in a more balanced, protein-rich format. Whether you're meal prepping for busy mornings, looking to increase your protein intake, or simply wanting to enjoy a special breakfast without the guilt, these crepes deliver on all fronts. The versatility of the recipe allows for countless variations to suit your preferences or what you have on hand. Most importantly, they prove that nutritious eating doesn't have to be boring or time-consuming – in just 10 minutes, you can create a breakfast that's as satisfying as it is nourishing.