Sugar-Free & Keto Lupin Crêpes (English Pancakes) — only 3g carbs of pure pleasure.
These crêpes are low in calories, taste just like the high-carbohydrate originals, and are completely foolproof.
I spent a long time experimenting with different ingredients and ratios to recreate true English pancakes. Many attempts failed until I had a simple insight: adapt my popular Yorkshire pudding batter and adjust the proportions. After a few tests, I reached perfection.
How to Make Sugar-Free & Keto Lupin Crêpes (English Pancakes)
A quick clarification before we begin.
English pancakes and French crêpes are very similar: both are flat, flexible and thin. The main difference is thickness—crêpes are thinner than English pancakes.
They are not the same as American pancakes, which are thick and fluffy, nor like Scotch pancakes (similar to American but smaller) or Japanese soufflé pancakes, which are very tall and ultra-fluffy.
For these crêpes I recommend a small non-stick frying pan rather than a dedicated crêpe pan. An 8″ (20 cm) non-stick frying pan makes it easy to pour and tilt the batter, producing an even round pancake. Wider crêpe pans with very low sides can create irregular shapes, and using a spreader can be fiddly. If you don’t already have one, a small non-stick frying pan will simplify the process and reduce frustration.
Lupin flour is one of my go-to low-carb flours. Lupin is a legume related to peanuts; it is high in protein and fiber and very low in carbohydrates. If you have a peanut allergy, avoid lupin flour to be safe—use defatted fine almond flour as an alternative. Both work well, but lupin gives the bread-like bite and elasticity that make these crêpes very close to the original.
This recipe is straightforward, so there aren’t many technical tips beyond having everything ready before you start. Measure ingredients accurately, warm your pan properly and work steadily.
Note: the first crêpe takes a little longer to cook, but the others will cook faster. Stay near the stove so you don’t burn them.
The nutrition information below reflects the use of lactose-free semi-skimmed milk, which is lower in carbohydrate than regular milk in this context because the lactose has been treated. If lactose-free milk is not available where you live, try a lactose-free alternative or a mix of half cream and half water (I haven’t tested that exact swap). Avoid replacing the arrowroot in this recipe with another starch — it plays a specific role in texture and replacing it tends to fail.
Enjoy!
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Sugar-Free & Keto Lupin Crêpes (English Pancakes)
Equipment
Ingredients
- 1 medium egg (approx. 50g without shell)
- 1 tsp vanilla extract
- 20 g lupin flour
- 5 g arrowroot flour
- 10 g icing sweetener (or confectioners’ style sweetener)
- 70 g lactose-free milk
- unsalted butter for the pan
Instructions
- In a measuring jug or bowl, whisk the egg until slightly frothy. An electric whisk or hand blender makes this quick, but a small whisk will work too.
- Add the vanilla, lupin flour, arrowroot and icing sweetener. Whisk until the batter is smooth with no lumps.
- Pour in the lactose-free milk and whisk again. You should end up with about 150 ml of batter. Set it aside to rest briefly.
- Heat a 20 cm (8″) non-stick frying pan over medium-high heat. Brush a little butter over the surface so it is evenly greased.
- When the pan is hot, brush the butter again, stir the batter and pour in 50 ml for the first crêpe. Tilt and rotate the pan immediately to spread the batter into an even disc, allowing it to run up the sides by roughly 1 cm; it will shrink slightly as it cooks.
- Cook the crêpe for a few minutes until you see golden brown spots appear on the underside. Check by lifting the edge with a flexible spatula.
- Flip the crêpe and cook the other side for a short time until lightly golden.
- Repeat the process for the remaining batter to make two more crêpes. They will cook faster than the first one.
- Serve hot or cold with your preferred filling — sugar-free chocolate spread, fruit, cream or savory toppings all work well.
Notes
Using a measuring jug helps you pour consistent amounts. Start with 150 ml of batter: pour 50 ml for the first crêpe, then 50 ml for the second and a final 50 ml for the third.
If you prefer not to use lupin flour, fine defatted almond flour is a reasonable substitute though the texture will be slightly different.
For a chocolate-filled version, spread two teaspoons of chocolate spread evenly, then roll the crêpe or fold it into a triangle and dust lightly with a sugar-free icing alternative if desired. You can make a low-carb hazelnut spread at home or use a low-sugar commercial option if you prefer.
For accurate results, use metric kitchen scales to measure ingredients precisely.
Nutrition
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Calories: 57 kcal
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Carbohydrates: 3 g
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Protein: 5 g
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Fat: 2.3 g
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