Sugar Free & Keto Lupin Crêpes English Pancakes

SUGAR FREE & KETO LUPIN CRÊPES (ENGLISH PANCAKES)

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Sugar Free & Keto Lupin Crêpes (English Pancakes) deliver 3g carbs of pure joy.

They are low in calories, totally indistinguishable from the high-carb original and absolutely fail-proof.

I spent way too much time trying to create English pancakes with various ingredients and ratios that just didn’t work.

Until eventually I had a lightbulb moment.  All I needed to do was modify and play around with my über popular Yorkshire Puddings recipe.  A few test runs and yey! PER-FEC-TION.



How to Make Sugar Free & Keto Lupin Crêpes (English Pancakes)

Let’s begin with some clarification.

English Pancakes and French Crêpes are very similar, in that they’re flat, stretchy and very thin. Crêpes are just thinner – that’s it.

They bear no resemblance to American Pancakes – which are dense and thick, Scotch pancakes -similar to American ones but smaller, or Japanese Soufflè Pancakes – which are very tall and ultra fluffy (check out my recipe HERE).

Sugar Free & Keto Lupin Crêpes English Pancakes

For these crêpes, I don’t actually recommend a crêpe pan. By using a small, non-stick frying pan, you can easily swirl the liquid batter around to create an even, almost perfect disc. With my crêpe pan, which is wider and has minimal sides, I always end up with odd-shaped pancakes, and using a crêpe spreader is too much of a faff. So, if you don’t already own one, get yourself a 20cm/8″ non-stick frying pan like THIS ONE and you’ll save yourself a lot of frustration.

Lupin flour is a common ingredient in my kitchen, as I’m sure you already know if you’ve been following my blog for a while. If you’re a newbie, lupin is a very low-carb + high fibre and high protein legume related to peanuts. If you’re allergic to peanuts, best avoid lupin flour just to be on the safe side, you can replace it with defatted fine almond flour (U.S. option HERE).

The recipe is super simple, so I don’t need to offer any particular tips for success. My usual advice, however, is to have all ingredients and equipment ready to go.

Also, the first crêpe takes several minutes to cook. But the subsequent ones cook much faster, so don’t stray from the hob for too long, or you’ll burn them.

Note that the nutrition in the recipe box reflects my use of Arla Organic Lactose-Free Semi-Skimmed Milk (available in most UK supermarkets). Which contains the same carbs as whipping cream, with a ton of fewer calories. Hazelnut chocolate spread is not included in the nutrition. You can either buy a ready-made spread (be careful with maltitol) or use my Nutella recipe.

If you live in a part of the world where Arla milk isn’t available, look for a lactose-free alternative. It is the absence of lactose (a sugar) which makes this kind of treated milk particularly low-carb. As another option, you could use maybe 1/2 cream + 1/2 water, although I haven’t tested it.

Don’t bother trying to swap arrowroot for something else: you’ll have an epic fail.

Enjoy!

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Sugar Free & Keto Lupin Crêpes English Pancakes

Sugar Free & Keto Lupin Crêpes (English Pancakes)

Incredibly like the 'real' ones. Super easy and not brittle at all.
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Course: Desserts, Sweet Bites
Cuisine: British, coconut free, French, Gluten Free, Grain Free, Keto, Low Calorie, Low Carb, Nut Free, Sugar Free
Keywords: crepe, lupin flour, milk, pancake
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 3 crêpes

Ingredients

Instructions

  • with an electric whisk, whip egg in a Pyrex glass jug or similar - you want it slightly frothy - not pale and creamy.
  • add vanilla and dry ingredients and whisk again to a smooth batter, with no lumps.
  • combine milk and whisk once more; you should end up with 150ml of batter; leave to rest.
  • using a silicone pastry brush (U.S. option HERE), smear a little butter over a 20cm/8" frying pan placed on medium/high heat (induction 10).
  • when the pan is hot, brush the butter all over once more (to ensure the bottom of the pan is evenly greased), stir and pour in 50ml of the batter; immediately tilt and turn the pan to distribute it evenly, going right up the sides by about 1cm (it will shrink). 
  • cook the pancake for a few minutes, until you see golden brown dots all over the bottom (check by lifting the edge with a flexible spatula).
  • flip it over and cook the other side.
  • repeat to make 2 more pancakes - they'll cook faster than the first one.
  • serve hot or cold with any filling of your choice.

Notes

By using a Pyrex measuring jug, you can take the guess work out of how much batter is 50ml. Using default recipe quantities, you'll be starting with 150ml, so after pouring for your first crêpe, you'll have 100ml left, then for the third one you'll have 50ml.
 
If you'd rather not use lupin flour, try fine, defatted almond flour (U.S. option HERE).
 
If using chocolate spread, smear 2 teaspoons all over, then either roll the pancake like a cigar, or fold it in half twice to obtain a triangle, then lightly dust with icing 'sugar'.
You can either make my nutella recipe, or shop for a low-sugar option, if you don't object to rapeseed and palm oils, or maltitol (which is the worst sugar alcohol on the planet).
 
Unless otherwise indicated, use Metric Kitchen Scales to measure ingredients accurately (U.S. option HERE).

Nutrition

Serving: 1crêpe | Calories: 57kcal | Carbohydrates: 3g | Protein: 5g | Fat: 2.3g
Tried this recipe? Mention @queenketo or tag #queenketo. Thank You!

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