Quick Answers
Yes, you can eat crepes while on a diet. Crepes are a versatile food that can be modified to fit into many different diet plans. With some simple ingredient swaps and preparation techniques, crepes can be made lower in calories, fat, and carbs. The key is choosing the right fillings and toppings and watching your portion sizes. Many diets allow moderate amounts of crepes as long as they fit into your daily calorie and macronutrient goals.
Are Crepes Healthy?
Crepes can be a nutritious choice when made with whole grains and filled with lean proteins, fruits, and vegetables. Basic crepes are relatively low in calories – a 6-inch plain crepe contains just over 100 calories.
However, what you put in or on top of crepes makes a big difference. Filling crepes with high-fat and high-calorie ingredients like bacon, sausage, full-fat cheese, and sugary spreads or toppings quickly increases the calories, fat, carbs, and sugar.
So crepes can either be a healthy meal or an indulgent treat depending on the ingredients used. When making crepes for a diet, focus on using nutritious fillings and keeping portion sizes reasonable.
Nutrition Facts for Plain Crepes
Here are the basic nutrition facts for a 6-inch plain crepe without any fillings or toppings:
| Calories | 106 |
|---|---|
| Fat | 0.5g |
| Carbs | 18g |
| Protein | 3g |
As you can see, a plain crepe is low in calories, fat, and protein. The majority of calories come from the carbohydrates in the flour. This nutrient profile makes crepes a blank slate that can be adapted to many different diets.
Tips for Making Diet-Friendly Crepes
Here are some tips for modifying basic crepe recipes to be diet-friendly:
Choose Whole Grain Flour
Opt for 100% whole wheat flour or other whole grains like buckwheat, spelt, or rye. Whole grain flours provide more nutrients and fiber compared to refined white flour.
Reduce Oil
Crepes require very little oil to cook properly. For a lighter option, brush the pan with just 1/2 tsp of oil between crepes instead of pouring oil directly into the batter.
Substitute Sweeteners
If your crepe recipe calls for sugar or other sweeteners, try substituting small amounts of honey, maple syrup, or vanilla extract to slightly sweeten without added calories. Or leave out the sweetener completely.
Increase Protein
Add an extra egg white or some protein powder to the batter to increase protein and nutrition. This helps balance out the carbs and keeps you fuller longer.
Avoid Heavy Toppings
Limit calorie-dense toppings like whipped cream, sugar, jams, and chocolate spreads. Opt for lighter toppings like fresh fruit, yogurt, nut butters, and herbs. Or eat your crepes plain.
Watch Portions
Pay attention to serving sizes, especially with higher calorie fillings. Stick to a 6-inch size, 3 crepes per serving, and fill with lower calorie ingredients.
Filling Ideas for Diet-Friendly Crepes
Here are some delicious and nutritious filling ideas to try in your crepes while staying diet-friendly:
Fruit
Fresh fruit makes a fantastic healthy crepe filling. Try mashed banana, sliced strawberries, blueberries, peach slices, or a combination. Lightly sweeten with a bit of honey or spread a thin layer of low-fat Greek yogurt on the crepe before adding fruit.
Vegetables
Crepes are a great way to add extra veggies to your diet. Options include sauteed spinach, kale, tomatoes, zucchini, mushrooms, bell peppers, or onions. For extra flavor, season with herbs.
Eggs
For a protein-packed crepe, fill with scrambled eggs or an omelet made with egg whites or one whole egg plus whites. Add in diced veggies like onions, tomatoes, and peppers. A sprinkle of reduced-fat cheddar cheese is okay too.
Turkey or Chicken
Deli turkey or roasted chicken breast are lean protein choices for crepes. Dice or shred the meat and place inside crepes along with lettuce, tomatoes, mustard, and a sprinkle of cheese.
Tuna or Salmon
Canned tuna and salmon make it easy to add filling protein to crepes. Flake the fish into crepes along with some diced celery for crunch and light mayo, mustard, or Greek yogurt for moisture.
Beans
Beans are an excellent vegetarian protein for crepes. Black beans, chickpeas, or white beans paired with sauteed veggies and seasonings make a tasty filling. Sprinkle with a bit of cheese or Greek yogurt.
Cottage Cheese
Low-fat or fat-free cottage cheese contains filling protein. Combine it with chopped scallions, herbs, and diced tomatoes. Or puree it with a bit of milk for a crepe ricotta.
Nut Butters
Look for natural nut butters with no added oils or sugars. Almond butter, cashew butter, and peanut butter work well. Spread thinly inside crepes and combine with banana slices or berries.
Ricotta Cheese
Part-skim ricotta cheese adds protein without much fat. Spread it on crepes and top with fresh fruit, honey, cinnamon, or chopped nuts for extra crunch.
Crepe Recipe Modifications for Popular Diets
The versatile nature of crepes makes them easy to modify for many popular diets. Here are some crepe recipe tweaks for low-carb, Paleo, gluten-free, vegetarian, and vegan diets:
Low-Carb Crepes
– Use nut flours like almond flour, coconut flour, or flaxmeal in place of regular flour.
– Replace milk with almond milk or coconut milk.
– Sweeten with a small amount of Stevia instead of sugar.
– Fill with low-carb ingredients like meats, eggs, cheese, avocado, and non-starchy veggies.
Paleo Crepes
– Make batter with almond flour, coconut flour, tapioca flour, and/or arrowroot starch.
– Use coconut milk or almond milk.
– Flavor with maple syrup, honey, coconut sugar, fruit, or nuts instead of cane sugar.
– Fill with proteins, vegetables, fruits, nuts, healthy fats and oils.
Gluten-Free Crepes
– Choose gluten-free flours like brown rice flour, chickpea flour, quinoa flour, or almond flour.
– Verify ingredients like milk, butter, and leavening agents are gluten-free.
– Fill or top with naturally gluten-free ingredients. Avoid wheat-containing fillings.
Vegetarian and Vegan Crepes
– Use plant-based milk alternatives like soy, almond, oat, or coconut milk.
– Swap eggs for chia seeds, flax eggs, banana, or commercial egg replacer.
– Fill with beans, tofu, tempeh, seitan, mock meats, hummus, nuts, seeds, cheese, eggs, veggies.
– Drizzle with vegan-friendly sauces like tahini, cashew cream, or vegan pesto.
Portion Control is Key
While crepes can be adapted to fit a wide range of diets, portion control remains critical for any weight loss plan. Here are some tips:
– Stick to a 6 to 8-inch crepe pan so crepes stay a reasonable size.
– Fill crepes with lower calorie ingredients as listed above.
– Limit higher calorie fillings like meats and cheeses to one crepe per serving.
– Read nutrition labels so you know what a proper serving size is, especially for fillings.
– Measure nut butters, jams, dressings, and other spreads so you don’t overdo it.
– For sweet crepes, add fresh fruit instead of chocolate, whipped cream, or syrup.
– Eat homemade crepes and avoid larger restaurant portions.
– Stop at 1-2 crepes per meal and don’t eat multiple servings in one sitting.
Sample Menu with Crepes
Here is a sample daily menu featuring crepes for breakfast to show how they can fit into a reduced calorie diet:
Breakfast
– 1 6-inch crepe filled with 2 scrambled egg whites, spinach, and tomato (around 200 calories)
– 1/2 grapefruit (40 calories)
– Coffee with splash of milk (20 calories)
Lunch
– Chicken kale salad with balsamic vinaigrette (350 calories)
– Green tea
Dinner
– 4oz broiled salmon (180 calories)
– 1 cup roasted Brussels sprouts (80 calories)
– 1/2 cup quinoa (100 calories)
– 1 cup berries (80 calories)
Daily Totals: ~1000 calories
As you can see, one crepe containing lean protein and veggies can fit into a low-calorie diet when accompanied by other healthy, portion-controlled meals and snacks. The key is balancing out calorie and nutrient density throughout your day.
Common Questions about Crepes and Dieting
Here are answers to some frequently asked questions about eating crepes while trying to lose weight:
Are crepes better for you than pancakes?
Crepes are slightly lower in calories and carbs compared to pancakes when made with basic ingredients. However, crepes and pancakes can both fit into a healthy diet with the right portions and fillings. Pancakes do contain more protein on average.
Should I avoid crepes when dieting?
You don’t necessarily have to avoid crepes if you’re watching your weight. Homemade crepes with healthy fillings can fit into most diet plans in moderation. Just be mindful of portions and ingredients. Limit heavy restaurant crepes.
Can I eat Nutella or fruit preserves in my crepes?
Small amounts of Nutella, jams, or fruit compotes won’t sabotage your diet, but they are high in sugar and calories. Measure out a 1-2 tablespoon serving and spread thinly. Better yet, fill most of your crepe with fruits or proteins and use just a bit of sweet spread for flavor.
Are savory or sweet crepes better for dieting?
Savory crepes are usually the better option, as they can be filled with lean proteins, veggies, and healthy fats. If opting for sweet crepes, keep the fillings light by using fresh fruit, ricotta cheese, yogurt, or a small amount of chocolate. Avoid heavy cream and sugary syrup-based toppings.
Should I avoid making crepes in oil or butter?
To reduce calories, brush the pan lightly with just 1/2 teaspoon of oil or butter between crepes instead of adding it directly to the batter. You don’t need much to prevent sticking. Or use cooking spray. Oil and butter add flavor, so you don’t necessarily need to avoid them – just use moderately.
The Bottom Line
enjoy crepes as part of a healthy diet when you:
– Use whole grain and nutrient-dense ingredients
– Customize fillings and toppings for your diet needs
– Watch your portions and serving sizes
– Balance crepes with other low-calorie meals and snacks
– Make them yourself instead of eating out
While no specific food alone will make or break your diet, crepes can be a delicious part of an overall balanced weight loss meal plan. With smart modifications and mindful eating, you can enjoy this versatile French favorite while reaching your diet goals.
