Thin, flexible crepes at approximately 42 calories each. A lighter stand-in for lasagne sheets and cannelloni tubes.
These are not dessert crepes. Made with soy flour and eggs rather than wheat, they roll and layer exactly like fresh pasta sheets, which makes them a smart swap in cannelloni, lasagne, and baked rolls. Each crepe comes in at around 42 calories and 1 WW Classic Point, with a useful amount of protein and almost no carbohydrate. The batter takes one minute in a blender and the whole batch of twelve is done in about twenty.
Recipe Info
Makes: 12 crepes | Prep Time: 5 minutes | Cook Time: 20 minutes | Calories per crepe: ~42
Nutrition per Crepe (Estimated)
Protein: 3.5g | Fat: 2.8g | Carbohydrates: 1.5g | Fiber: 0.5g
WW Classic Points: Approximately 1 point per crepe (unchanged from the original recipe, with the oil in the batter reduced and the pan oiled by spray instead). Note: This estimate is based on the legacy WW points system and is provided as a general reference only.
Ingredients
- 50g / 2oz soy flour
- 125ml / 4fl oz water
- 3 eggs
- 2 teaspoons olive oil
- 1/4 teaspoon salt
- Olive oil spray, for the pan
Instructions
- Blend the batter. Put the soy flour, water, eggs, olive oil, and salt in a blender or food processor and blend until completely smooth with no lumps.
- Rest the batter. Let it stand for 10 minutes. The soy flour hydrates and the crepes hold together far better.
- Heat the pan. Spray a crepe pan or small non-stick frying pan very lightly with olive oil and set over medium heat. It is ready when a drop of water sizzles on contact.
- Cook thin. Pour in about 3 tablespoons of batter and immediately tilt the pan to spread it into a thin, even circle. Cook for about 1 minute per side, until lightly browned.
- Stack and cool. Stack the finished crepes on a plate with greaseproof paper between each one. Handle them carefully, as they are delicate while warm.
Serving Suggestions
- Fill with ricotta and spinach, roll, and bake as cannelloni
- Layer with a tomato and vegetable ragu in place of lasagne sheets
- Cut into ribbons and toss through a light sauce as a noodle substitute
- Roll around smoked salmon and a little soft cheese as a starter
- Fill with a herby mushroom mixture and bake with a tomato sauce over the top
Tips and Variations
- Resting the batter is the difference between crepes that tear and crepes that lift cleanly
- Tilt the pan the moment the batter goes in. Waiting even a few seconds gives you a thick crepe
- Chopped parsley, chives, or a pinch of nutmeg in the batter suits savory fillings well
- Cooling completely before filling stops the crepes going soggy
- Soy flour has a distinct flavor that mellows once baked with a sauce, so these work better in a filled dish than eaten plain
Why This Recipe Works
Dried pasta sheets carry roughly 350 calories per 100g and very little protein. These crepes do the same structural job in a baked dish at a fraction of that, because eggs and soy flour bring protein and body while the water does the rest. Reducing the batter oil from a tablespoon to two teaspoons and spraying the pan instead of pouring oil into it trims a further 40 calories across the batch, which matters when you are eating three or four in a serving.
Storage and Reheating
Stack cooled crepes with greaseproof paper between them, wrap well, and refrigerate for up to 2 days, within the range given in the FoodSafety.gov cold food storage chart. They can be frozen the same way for up to 2 months. Defrost in the refrigerator and bring to room temperature before rolling, or they will crack.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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