High Protein After Dinner Snack

A lot of body builders recommend casein before bed to help with building muscle.  I don’t know about you, but I really don’t like casein shakes.  So here’s my solution.

Casein Crepe

1/2 cup egg whites
1 scoop casein powder (flavored)
1 tsp vanilla
2 oz water

16 chocolate chips, or other filling such as jam

Makes one crepe (not counting the filling):  195 Calories, Fat 1.2 grams, Carbs 4.4 grams, Protein 37.2 grams

First mix the eggs whites and casein until reasonably smooth.Then add the water and vanilla. Stir again until it looks something like this. The mixture may seem a bit thin at first, but it will thicken as the casein dissolves.


Use a non-stick large fry pan or spray a cooking oil into a regular large fry pan. I use a thin coat of coconut oil spray in a non-stick pan; that seems to work the best. Heat the pan to about medium.  It will pour about as thick as a pancake and you will need to tilt the pan in different directions until you have what looks like a pancake the size of a dinner plate.  Don’t worry about how thick it is, it gets thinner later.  It looks like this when I first pour it into the pan.

This what it looks like when I’ve spread it around by tilting the pan.


After you start to see bubbles, turn the pan down to low and leave it on low until you see holes (not bubbles) all the way into the middle of the crepe.


When it was ready to flip over. I used a pancake turner to pick up the crepe. This one did well, it lifted up in a nice, single solid piece.


This is how it looked after I flipped it over.


When it starts to smoke a bit (not just steam), it’s done.  I put a paper plate on it face down and use the pancake turner to lift it up and flip it over onto the plate.


It’s just a bit bigger than the plate. That’s fine.

This is the side that was cooked last.


Take chocolate chips (or other filling) and place them on the crepe.


As the pancake cools, it becomes thinner and more like a crepe. Roll it up while it is still warm.

Squish it a bit to spread out the chocolate and you’re done. If you want to make crepes in advance for later use, they reheat nicely in a microwave.

The next one is an example of chocolate chips and marmalade before I rolled it up. I kept the two separate so the chips would melt (the marmalade was cold). I rolled it up from the chocolate chip side first.



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