Keto Crêpe recipe|Easy! Microwave or pan made French crêpes<20 min>

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Can you teach me how to make Keto French crêpe?

I would like to make it by either microwave or pan.

This recipe is “Keto French crêpe.”


It is a bit tricky to make ketogenic crepes because if you try to make crêpes without cake flour, it can be very fragile and the skin can be torn.


But, if you know proper ingredients, it is not so hard. I am using alternative ingredients which do not contain much carbs in this recipe.


The texture can be slightly different, yet it is pretty close to flour. You can enjoy French crêpes without feeling guilty thanks to those ingredients!


I found this recipe in Japan, and I would like to share it for those who are struggling to make low-carb crêpes globally(I am Japanese currently live in the USA).


On the crêpe, you can add a lot of heavy cream and many berries, as they do not add carbs much.


Or, of course you can create salad crêpe or add creamy cheese mushroom sauce to make it like galette crêpe without sugar and adding some garlic powder and salt.


Enjoy your own version of crêpes!


If you would like to jump the recipe, please click the button below.




Keto crêpe recipe|Ingredients : Okara powder and psyllium husk

The essential ingredients for this recipe is Okara powder and psyllium husk. It is very much recommended to store those items in your kitchen if you start working on low-carb diet or ketogenic.


Okara powder can be perfect alternative for cake flour. Psyllium husk has the ability to make the flour stuck together, and it contains no carbs!


Okara powder

Okara powder has very close texture to flour and yet, it does not contain much net-carbs. Almond powder is often used as an alternative for any flour, but Okara powder works a lot better.


Okara powder is made of soy beans. The ingredient is made in the process of making Tofu. After squeezing juice of boiled soy beans to make Tofu, the left over is called “Okara.” Okara has been used to make salad and so on in Japan.


If you are on Ketogenic diet, the benefit is very clear to substitute flour by Okara powder. The carb that is contained in each ingredient is as follows;

 carbfibernet-carb
All purpose flour75.9g2.5g73.4g
Okara powder66g57g9g
※100gあたりの糖質


It is recommended to use “fine” version of Okara powder so that the texture can be very much like all purpose flour.

In the USA:

>> Renewal Mill Okara Flour 



I just started to use this powder and just fell in love with it. It has perfect texture as an alternative. Though, I do not understand why the zipper does not function to close the bag. I am using a clip to close it.



In Japan:

おからパウダー
created by Rinker

Psyllium husk

Psyllium husk gets very slimy if you put it in water. It can be an alternative for potato starch. It can be used to make bread, jelly, Chinese dishes which has slimy texture, etc. It is such a versatile ingredient.


As potato starch is often used in Japanese dishes, having psyllium husk would make cooking a lot easier for many of those Japanese dishes if you are on Ketogenic diet.


Amazingly, this ingredient contains zero carbs. It is basically fiber. Just keep in mind that it is recommended not eating more than 20g of psyllium husk per day.

In the USA

>> Psyllium Husk Powder

In Japan

オオバコダイエット(サイリウムハスク)
created by Rinker



Keto crêpe recipe|Ingredients

Ingredients are as follows;

ingredients


  •  Okara powder
  • Psyllium husk
  • Egg
  • Whole Earth
  • Soy milk
  • Vanilla extract
  • Coconut oil  or Butter (Only if you use a pan to make it)



Keto crêpe recipe|How to make mix

1 Spread plastic food wrap on a middle size flat plate pulling every corner of the wrap so that the surface is completely horizontal(Only if you use a microwave).


2 In a bowl, put an egg and whisk little with a whipper.


3 Put Okara powder, sugar substitute, soy milk and vanilla extract in the egg and mix well.


4 Sprinkle psyllium husk evenly and mix well. (If you put them together, they get stuck.)



Keto crêpe recipe|How to make by microwave


Steps 1 to 4 are the same for pan and microwave.


5 Place 1/4 of the crêpe on the food wrap and spread evenly. If you want to add some butter or any oil, you can spread before the mix on the wrap. Then, make the mix little bit thick, otherwise you will have holes on the crape.




6 Microwave for one minute and check if the consistency is right. If more time is needed, add 30 sec.


7 Peel the crêpe from the wrap carefully.



Keto crêpe recipe|How to make by a pan


Steps 1 to 4 are the same for pan and microwave.


5 Heat a pan for a while before putting the crêpe mix. When it is heated, put the pan on a wet cloth and turn off the stove. After hearing sizzling sound, put the pan back to the stove. (This will make the heat distribution even.)

6 spread the 5 ml of coconut oil, butter or olive oil on the pan and spread 2 table spoons of crêpee on the pan. Be careful not to make holes on it.


7 Turn on the heat to middle. When you start seeing the crêpe skin edge getting dried, turn the heat to low.


8 When all the skin is seemingly done, peel off the crêpe from the pan by spatula. Flip carefully.


9 Heat the other side for 1-2 min using low heat.


10 When the other side turns its color to light brown, it is done.



You can put whipped cream, custard cream, etc. As banana, peach, mango have a lot of sugar, you should better avoid those sweet fruits.


Berries are very much recommended for keto dieters as they contain small amount of carbs.


Oh, and you can use whipped cream as you like as long as it does not contain sugar.







Bon appetit!







Ketogenic crêpe recipe | Okara powder and psyllium husk

This is the recipe of ketogenic crêpe recipe. The Okara powder and psyllium husk that are used in this recipe are perfect substitutes for crêpes!
Prep Time10 mins
Active Time10 mins
Total Time18 mins
Course:Breakfast, Dessert
Cuisine:French
Keyword:crêpe, ketogenic, low-carb
Yield:2
Calories:150kcal

Equipment

  • Bowl
  • plastic food wrap/microwave
  • Plate
  • pan

Materials

  • 15 g Okara powder
  • 2 g psyllium husk
  • 1 Egg
  • 1/2 tbsp Whole earth Sugar alternative. If you use sugar, it is 1 tbsp.
  • 90 ml soy milk
  • few drops vanilla extract
  • 4 tsp Coconut oil or butter or olive oil

Instructions

  • Spread plastic food wrap on a middle size flat plate pulling every corner of the wrap so that the surface is completely horizontal. (Only if you use a microwave)
  • In a bowl, put an egg and whisk little with a whipper.
  • Put Okara powder, sugar substitute, soy milk and vanilla extract in the egg and mix well.
  • Sprinkle psyllium husk evenly and mix well. (If you put them together, they get stuck.)
  • <If you use a microwave>
  • Spread olive oil or butter on the wrap. Place 1/4 of the crêpe on the food wrap and spread evenly covering all the oil or butter (I've never used coconut oil for microwave's cooking as the oil's smoke point is low).
  • Put in a microwave for about a min.
  • Check the crape and if needed, add 30 sec more.
  • <If you use a pan>
  • Burn a pan for a while before putting crêpe. When it is heated, put the pan on a wet cloth and turn off the stove. After hearing sizzling sound, put the pan back to the stove.
  • spread the 5 ml of coconut oil on the pan and put 2 table spoons of crêpe on the pan. Be careful not to make holes on it.
  • Turn on the heat to middle. When you start seeing the ccrêpe skin edge getting dried, turn the heat to small.
  • When all the skin is seemingly done, peel off the crape from the pan by spatula. flip carefully.
  • Heat another side for 1-2 min by small heat.
  • When the other side turns its color brown, it is done.

Notes

【For 2】
Protein: 12.1g (29%)
Fat: 25.9g(61%)
Net carb: 4.5g  (11%)
(Total calorie :299kcal)
crape graph
  • This calculation is based on coconut oil. 

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