MATCHA GREEN TEA PROTEIN CREPES
(MACRO-VERIFIED)
Protein
20G
Calories
220
Prep Time
10M
Bake Time
15M
Elegant and earthy, these matcha green tea crepes are filled with a sweet and creamy protein filling, making for a truly indulgent yet nourishing treat. Packed with approximately 20 grams of protein per serving, they provide a satisfying boost to support muscle recovery and keep you energized throughout the day. The delicate, thin crepes boast a subtle grassy flavor complemented by the rich, smooth filling, creating a delightful harmony of textures—crisp edges with a tender, melt-in-your-mouth center. The natural bitterness of matcha balances perfectly with the sweetness of the filling, offering a sophisticated flavor profile that’s both refreshing and comforting. Perfect for post-workout refueling or as a nutritious breakfast, these crepes are versatile enough for meal prep and can be enjoyed warm or chilled. For gluten-free options, use a gluten-free flour blend, and vegans can substitute the protein filling with plant-based yogurt or coconut cream. To achieve the best results, whisk the batter until smooth and let it rest for 10 minutes to improve the texture, and cook on a non-stick pan over medium heat until lightly golden. Whether you’re craving a healthy brunch or a satisfying snack, these matcha green tea crepes are a unique, delicious way to elevate your high-protein meal repertoire. All nutrition data is verified using USDA FoodData Central for accuracy.
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Includes shopping list (grams), freezer guide, and the substitution matrix PDF.
INGREDIENTS
ingredient(s) swapped
Hydration adjustment: ml liquid
-
Originally:
Swap with:
Nutrition Change (per serving):
Nutrition Facts
Updated with substitutions
6 servings per recipe
Serving size
1 pancakes
Amount per serving
Calories
220
Total Fat 10g
13%
Total Carbohydrate 18g
7%
Dietary Fiber 3g
11%
Total Sugars 8g
Protein 20g
40%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Verified using USDA FoodData Central
INSTRUCTIONS
In a blender, combine flour, protein powder, matcha powder, eggs, milk, and melted butter. Blend until smooth and let it rest for 10 minutes.
Heat a non-stick skillet over medium heat. Pour a thin layer of batter and swirl to coat the pan. Cook for 1-2 minutes per side.
In a bowl, mix together the Greek yogurt and honey until well combined.
Spread a few tablespoons of the yogurt filling onto each crepe and fold.
Serve immediately, garnished with a dusting of matcha powder.
TROUBLESHOOTING
My pancakes are too dry
Try adding 1-2 tablespoons more liquid (milk, yogurt, or egg whites). Also ensure you're not over-measuring the protein powder - use the scoop and level method.
They didn't rise properly
Check your baking powder is fresh (test by adding to hot water - it should bubble vigorously). Also, don't overmix the batter as this can deflate the air bubbles.
The texture is rubbery
This usually means too much protein powder or overbaking. Reduce baking time by 2-3 minutes and check doneness with a toothpick.
SUBSTITUTIONS
| Original | Substitute | Notes |
|---|---|---|
| Whey Protein | Casein, Plant Blend | May need +10ml liquid |
| Greek Yogurt | Cottage Cheese, Skyr | Blend smooth first |
| Egg Whites | Flax Egg, Aquafaba | For vegan option |
| Oat Flour | Almond Flour, Coconut Flour | Coconut: use 1/3 amount |
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