Savory Crepes - PCOS-Friendly Recipe
This Savory Crepes is a PCOS-friendly recipe with 270 calories, 21g protein, and 31g carbs per serving. Ready in 52 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Crepes
- 2 eggs
- 2/3 cup nonfat milk
- 1/2 cup water
- 1 tablespoon olive oil
- 1/4 teaspoon salt (optional)
- 1 cup whole wheat flour
- Cooking spray
- Filling
- 4 cups broccoli florets
- Cooking spray
- 1/2 small onion, small dice
- 8 slices deli ham (1/2 ounce each), diced
- 4 egg whites
- 1/4 cup fat-free half and half
- 1/4 teaspoon ground black pepper
- 1/4 cup shredded Parmesan cheese
Instructions
- Whisk all the crepe ingredients together in a large bowl except for the cooking spray. Blend the mixture in a blender or with an immersion blender. Let the crepe batter rest at room temperature for 20 minutes.
- Add cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.
- Pour 1/4 cup of the crepe batter to thinly coat the bottom of the pan. Let the crepe cook until the edges begin to brown. Using a spatula, flip the crepe and continue to cook for another minute. Slide the crepe on to a plate and continue this process to make 8 crepes.
- Steam the broccoli florets in the microwave or in a sauce pan in an inch of water. Steam until the florets are fork tender.
- Add cooking spray to a nonstick sauté pan over medium-high heat. Sauté the onion and ham until the onion is soft and beginning to caramelize.
- Add the steamed broccoli, and using a spatula, break the broccoli up into small pieces, stirring it with the ham and onions.
- In a small bowl, whisk together the egg whites, fat-free half and half, and pepper. Add the mixture and the Parmesan cheese to the vegetables and stir to scramble.
- Fill and roll each crepe with ½ cup egg and vegetable scramble.
- Chef Tip: The scramble may leave behind a little liquid from steaming the broccoli. Try to leave it behind when scooping out the scramble to fill the crepes.
- Choices: 1½ Starch, 1 Vegetable, 2 Lean Protein, 1 Fat
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Savory Crepes contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Savory Crepes can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli.
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Frequently Asked Questions
Yes, this Savory Crepes recipe is designed to be PCOS-friendly. At 270 calories per serving with 21g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.
This recipe takes about 52 minutes total. Prep time is 32 minutes and cook time is 20 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 270 calories, 21g protein (31%), 31g carbs, 8g fat. Plus 6g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Breakfast. At 270 calories, it fits within typical PCOS meal plan targets for Breakfast. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Breakfast
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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