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Delightful Cinnamon Roll Protein Crepes

As seen in Rise and Shine with Delicious Morning Meals.

Mix up protein crepe mixture, pour into thin layers, add cinnamon-sugar filling, wrap them up, and finish with cream cheese topping for a smarter cinnamon roll substitute.
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Lindsey
Created By Lindsey
Last updated on Mon, 21 Apr 2025 13:37:59 GMT
A plate of food with syrup drizzled over it. Save Pin
A plate of food with syrup drizzled over it. | cookbing.com

These Cinnamon Swirl Protein Crepes mix the cozy taste of cinnamon rolls with nutrient-rich protein crepes for a breakfast that's both tasty and energizing. The thin crepes come with a swirly cinnamon-sugar filling and a rich protein topping, giving you that perfect mix of sweet spice and good texture. This clever combo of two favorites gives you 20g of protein per serving while letting you enjoy what feels like having dessert for breakfast.

What makes these crepes special is how they balance nutrients - the protein powder and egg whites give you muscle-building goodness, while oat flour adds carbs that break down slowly for lasting energy. Unlike normal cinnamon rolls that make you feel tired later, this version keeps your energy steady while giving you that same yummy, comforting flavor.

Nutritious Crepe Components

  • Protein base: 1 scoop (30g) vanilla whey protein powder
  • Egg whites: 4 large (or ½ cup liquid egg whites)
  • Oat flour: ¼ cup for extra fiber and form
  • Almond milk: ¾ cup unsweetened to get the mix just right
  • Cinnamon filling: 2 tbsp erythritol or coconut sugar mixed with 1 tsp cinnamon
  • Cream cheese glaze: 2 tbsp light cream cheese mixed with ½ scoop protein powder and 1-2 tbsp milk
A plate of French toast with syrup. Save Pin
A plate of French toast with syrup. | cookbing.com

Crafting Delicious Protein Crepes

Step 1: Mix Your Batter
Combine all crepe stuff until smooth and lump-free. Wait 5 minutes so the oat flour can soak up the liquid.
Step 2: Cook Each Crepe
Add ¼ cup batter to a nonstick pan on medium heat. Tilt pan to make a thin circle. Cook about 1-2 minutes each side until golden.
Step 3: Add Your Cinnamon Mix
While crepes are still warm, scatter cinnamon-sugar mix over each one, then roll them up tight.
Step 4: Top With Glaze
Pour protein cream cheese glaze over your rolled crepes and sprinkle extra cinnamon on top to make them look nice.

How Protein Crepes Work

These crepes get their awesome texture when heat changes the protein structure - the whey and egg whites team up to make a flexible but firm layer that's just right. The oat flour helps keep everything moist while adding structure without gluten. Regular crepes need white flour's gluten, but this version uses protein powder's sticky qualities plus the natural stuff in egg whites to get those fancy thin edges without being tough.

Chocolate sauce drizzled over a crepe. Save Pin
Chocolate sauce drizzled over a crepe. | cookbing.com

Where Protein Crepes Came From

Protein crepes first showed up in Paris fitness cafes around 2010, when bodybuilders wanted to enjoy French food while hitting their protein goals. The cinnamon roll version took off when fitness fans on social media looked for protein-rich options instead of sugary breakfast foods. This recipe brings together French cooking skills, American flavor likes, and modern nutrition know-how - a truly international breakfast invention.

Health Advantages

Each serving gives you all the amino acids your body needs from the whey and egg whites, which helps muscles recover and keeps you full. The cinnamon fights inflammation and has antioxidants, while the oat flour prevents sugar crashes. Compared to normal cinnamon rolls (usually 400+ calories and 40g+ sugar), these crepes taste similar but have half the calories and way less sugar, making them great if you're watching your weight or staying active.

To nail your crepes every time, keep your pan at the same heat and move fast when spreading the batter. The first crepe is usually your test run - if needed, add a bit more milk to thin the batter.

These Cinnamon Swirl Protein Crepes show that healthy food can be amazing - proving you can have good nutrition and great taste at the same time. Whether you're planning meals for your week or making something special for a weekend breakfast, they'll satisfy your taste buds while supporting your fitness goals. The familiar cinnamon roll flavors make everyone want to try them, and the extra protein makes them truly good for you.

Common Questions

→ Can I prep the batter beforehand?
Absolutely, you can mix up the crepe batter and keep it in the fridge for up to a day with a cover on top. Just stir it quickly before you cook since the ingredients might settle a bit.
→ Which protein powder gives the best results?
Vanilla whey protein usually turns out great in this recipe since it mixes well and has a nice flavor that fits. You can try plant proteins too, but you might need to add more liquid if your mix gets too thick.
→ Is there a way to make these without dairy?
Sure thing! Switch to almond milk or any non-dairy drink instead of regular milk, pick a plant protein powder, and create your glaze with non-dairy cream cheese and plant milk.
→ What's the best way to keep leftover crepes?
Put your unfilled crepes between sheets of parchment paper in a sealed container and stick them in the fridge for up to 3 days. Warm them quickly in a pan or microwave before you add fillings.
→ Can I save these crepes in the freezer?
Definitely! Unfilled crepes stay good in the freezer for about a month. Just put parchment paper between each one, wrap the whole stack in plastic, and place in a freezer bag. Let them thaw in your fridge overnight when you want them.

High-Protein Cinnamon Crepes

Light, protein-boosted crepes featuring classic cinnamon roll flavors - topped with cream cheese drizzle and way better for you than regular sweet buns.

Preparation Time
20 Minutes
Cooking Time
20 Minutes
Overall Time
40 Minutes
Created By: Lindsey

Recipe Type: Breakfast

Skill Level: Moderate

Type of Cuisine: Hybrid

Serves: 4 Portions (8 crepes)

Diet Preferences: Suitable for Vegetarians

What You'll Need

→ Crepe Mix

01 1 cup regular flour (swap with whole wheat for health boost)
02 2 scoops (roughly 60g) vanilla protein blend
03 1 tablespoon sugar or your favorite sweetener
04 1/4 teaspoon salt
05 1 1/2 cups milk (any type works fine)
06 3 large eggs
07 2 tablespoons melted butter or liquid coconut oil
08 1 teaspoon vanilla extract

→ Spiced Filling

09 3 tablespoons butter, room temperature
10 1/4 cup brown sugar or coconut sugar
11 2 teaspoons cinnamon powder
12 1/4 teaspoon nutmeg powder (skip if you want)

→ Tangy Topping

13 4 ounces soft light cream cheese
14 1/4 cup Greek yogurt
15 2 tablespoons maple syrup or honey
16 1/2 teaspoon vanilla extract
17 1-2 tablespoons milk for thinning if needed

Step-by-Step Directions

Step 01

Throw flour, protein powder, sugar, salt, milk, eggs, melted butter and vanilla into a blender. Whizz for 30 seconds until everything's smooth. Let it sit for at least 15 minutes or keep it in the fridge overnight.

Step 02

During the batter rest time, stir together the soft butter, brown sugar, cinnamon and nutmeg (if you're using it) in a small bowl until everything's mixed well. Put it aside for later.

Step 03

In a separate bowl, whip the cream cheese until it's fluffy. Add in the yogurt, maple syrup and vanilla. Mix thoroughly until it's all smooth. If it seems too thick, add a bit of milk one spoon at a time. Set this aside too.

Step 04

Warm up a non-stick pan over medium heat. Add a tiny bit of butter or cooking spray. Pour about 1/4 cup batter into the middle, then quickly tilt the pan around to spread it thin. Cook until you see dry edges and a light golden bottom, usually 1-2 minutes.

Step 05

Gently flip the crepe with a thin spatula and cook the other side for 30 seconds to a minute. Move it to a plate and keep going with the rest of the batter, stacking them up as you finish each one.

Step 06

While each crepe is still warm, spread about a spoonful of cinnamon filling across it, leaving a little space around the edges.

Step 07

Roll each crepe up tight. You can do classic rolls or fold them into quarters if you want a different look.

Step 08

Pour the cream cheese mixture over your rolled crepes. Serve them warm with extra topping on the side if anyone wants more.

Helpful Notes

  1. You'll get about 15g of protein per serving when you eat 2 of these crepes.
  2. Want to save time? Make the batter the night before and keep it in the fridge. You can also prep the filling and topping ahead of time.
  3. If you're watching your sugar intake, just swap in a sugar substitute for both the filling and topping.

Essential Tools

  • Blender
  • Non-stick pan
  • Flat spatula
  • Several bowls
  • Measuring tools

Allergen Warnings

Always review the ingredient labels for allergens or consult a healthcare professional with concerns.
  • Has gluten from the flour
  • Contains dairy products like milk, butter, cream cheese and Greek yogurt
  • Has eggs
  • Might contain whey in the protein powder

Nutritional Info (Per Portion)

Nutritional values are approximations and shouldn’t be viewed as customized health guidance.
  • Calories: 380
  • Fat Content: 18 grams
  • Carbohydrates: 35 grams
  • Protein Content: 15 grams