If you haven’t caught on to it by now, you’ll know that I absolutely LOVE blueberries.
LOVE them!
Almost as much as I love peanut butter.
In fact, earlier today, I was short on time, and didn’t have my trusty blender handy—-but I needed to get my daily blueberry fix.
So what I did was, I just filled a paper cup to the brim with blueberries, grabbed a spoonful of peanut butter, and gobbled up those blueberries like it was frozen yogurt.
If you’re in a pinch, peanut butter and blueberries make a great power snack.
Gotta get those antioxidants in any way that I can!
Speaking of blueberries, I was looking through my recipes the other day to get those creative juices flowin’, and stumbled upon this older blueberry crepe recipe you see before you right now.
And the pictures were terrible! I had no idea how these pics got posted! What was I thinking?!
They needed a serious upgrade!
So I went ahead and decided to do another photo shoot for this recipe, update the recipe, and implement new things into it that I learned along the way.
(this post was originally posted on 11/17/2018, and updated on 4/24/2019).
I’ve been wanting to post this one for awhile now too, I just needed the right fusion of ingredients to make it happen.
And after days and weeks of experimentation, trial and error, what I came up with, is pure gold in my book.
So, without further adieu…
Enter…my Blueberry Tiramisu Protein Crepes!!
These crepes have all the mocha, creamy, and chocolatey deliciousness you love in a classic tiramisu, but leaned up, enhanced, and amplified to the 10th degree!!
With the addition of amaretto, cinnamon, dark chocolate, peanut butter, whey protein, and lots and lots of nutritious blueberries—-these protein crepes will be your favorite go-to breakfast or post workout meal!
According to Wikipedia, tiramisu was first created in the 1960s at the restaurant “Le Beccherie” in Treviso, Italy. Classic tiramisu consists of eggs, sugar, milk, heavy cream, mascarpone cheese, lady fingers, coffee, cocoa, and a coffee liqueur or rum.
Now, since this blog mostly centers around eating healthy, nutritious, foods using real, natural ingredients, I had to customize it to my liking and make some necessary substitutions….
1) Almond flour instead of lady fingers. Almond flour is a lower carb, high protein, high fiber substitution I like to use, and is the one I use for most of my “sweet” recipes. Almond flour is loaded with fiber, nutrients, protein—-something all purpose flour does NOT provide.
Almond flour is also WAAAY lower in carbs— 1/4 cup of your average almond flour contains 5g carbs, 3g fiber, while 1/4 cup all purpose flour contains about 22g carbs, and less than 1g of fiber—definitely the better nutritional option over lady fingers.
2) NO mascarpone cheese. Mascarpone cheese is notorious for its high saturated fat, high calorie content, so I completely omit it in this recipe. Mascarpone is traditionally whisked together with whipped cream and egg yolks to produce that nice, creamy texture in classic tiramisu, but in my leaned out version, the whipped cream alone simulated this creaminess just fine, and still tasted amazing—also, without the added saturated fats from the mascarpone.
3) Homemade whipped cream instead of store-bought! No whipped cream from an aerosol can used in this recipe! We simply use heavy whipped cream, with some added vanilla extract, and whisk it until stiff peaks form that nice, creamy filling suitable for a tiramisu.
4) Almond extract. Amaretto liqueur would be my liqueur of choice for this recipe, but since almond extract provides such an intense amaretto flavor with just one teaspoon, I opted to use this. The extract also provides less sugar, carbs, and calories than the liqueur. But feel free to use the amaretto if you so desire. The substitution ratio is about:
2 tablespoons amaretto liqueur = 1/2 teaspoon almond extract.
(You can also sub in amaretto liqueur in place of the almond milk for more kick.)
And since these protein crepes are naturally sweetened already with the added blueberries, the melted dark chocolate, and the monk fruit sweetener (which is optional)…
5) NO need to add extra, unnecessary sugars.
These crepes are BOMB already without it!
For a”healthier” tiramisu dish like this, there are some other healthy substitutions you can use instead of the mascarpone cheese / homemade whipped cream, like:
1) Low fat Greek yogurt. An average serving yields about 15g protein, about 6g carbs, and a good source of calcium. It also contains probiotics that is said to help digestion and the immune system. This is all well and good, but for me, personally, I just can’t stand the stuff. I think it reeks and can’t even stomach the taste of it.
I’ve googled the “best tasting yogurts,” done some hardcore research, bought numerous kinds, and I’ve tried the best of them—-but, no matter what, I just can’t stomach it.
Yogurt just does NOT taste good to me.
But that’s just me. Maybe you guys like it, and would prefer to use it. Go right ahead. But me, I’ll pass, lol.
It definitely has lots of protein, much lesser fat that mascarpone cheese, and it also has a similar consistency, making this is a great option—-if only its flavor was as great as its nutrition.
2) Low fat Cottage cheese. This is another great, high protein alternative to mascarpone cheese. On average, 1 cup of this stuff provides about 25g protein, 6g carbs, and good source of nutrients. Its consistency is somewhat similar to mascarpone. But, alas, flavor-wise, for me, much like greek yogurt, NOT that great.
I prefer to use homemade whipped cream as my substitute for mascarpone. It is a bit lower in calories and fat, and it tastes much better. Now, it still is a bit on the high fat, high calorie side, but we’re not gonna use much of it anyway for the filling. However, feel free to substitute any of the 2 healthier options above if you so desire!
It’s very simple to make. All you have to do is grab some heavy whipping cream into a bowl, add some almond extract, and whisk it away until stiff peaks form. You’ll see it transform into a nice, creamy texture similar to mascarpone, like so….
Only 2 ingredients needed! Much better than buying an aerosol can of whipped cream from the store that’s filled with questionable ingredients.
OK, here are some of the nutritional benefits of these blueberry tiramisu protein crepes’ major ingredients:
Blueberries are loaded with antioxidants, vitamins, and other nutrients, and are widely-considered as one of the world’s most nutritious foods. Numerous studies have shown these berries to maybe help fight cancer, fight inflammation, support heart health, boost brain function, and its high fiber content helps promote healthy digestion.
Dark chocolate has been shown to contain high amounts of antioxidants, polyphenols, and flavonoids—all of which are believed to help fight cancer, fight free radical damage, and fight disease. Certain research has shown dark chocolate to maybe help improve brain function, boost memory, and enhance focus.
Cinnamon is considered the most antioxidant-rich spice available in the world. These antioxidants are believed to maybe help fight cancer, fight off disease, slow the aging process, and protect our DNA from cell damage. Cinnamon has also been shown that it may help fight off infection and sickness. It also may help fight bad breath.
Almonds, which are basically ground up to create almond flour, contain exceptional amounts of protein, fiber, vitamin E, magnesium, manganese, calcium, riboflavin. They contain a special kind of vitamin E called gamma-tocopherol—studies show this antioxidant may be a powerful cancer fighter.
The inner bottom layer is slathered with melted 72% cacao dark chocolate, along with a drizzle of good ol’ peanut butter, followed by the homemade whipped cream, then, the next layer is the combination of espresso powder/ cacao powder, then the top layer is topped off with wild blueberries.
Fold in the crepe towards its center, add that luscious dark chocolate drizzle, some warm blueberry compote, and top it off with even more fresh blueberries!!
KA-POW!!
ULTIMATE deliciousness!!
Since I add espresso powder, and amaretto (or almond extract) directly into the crepe batter, these crepes alone already have a unique coffee/amaretto flavor infused right into them. Flavors coming at you from the outer, the inner, the top—its the perfect storm!
OK, here’s what you’ll need for the crepe batter:
Here’s what you’ll need for the fillings and the toppings:
Some quick notes before you get started…
-Just 1 tsp of almond extract provides a TON of amaretto flavor! Add or subtract to your liking.
-If you will be using actual amaretto liqueur, the substitution ratio is about:
2 tablespoons amaretto liqueur = 1/2 teaspoon almond extract.
(You can also sub in amaretto liqueur in place of the almond milk for more kick.)
-After pouring the batter onto the hot pan, be sure the crepe is as thin as possible, you can use the back of a spoon to help out with this. These won’t roll together as smoothly if you make them too thick.
–Customize your fillings! Add as much or as little of them as you want! Completely up to you!
-Some “healthier” substitutions to use instead of homemade whipped cream is low fat greek yogurt or low fat cottage cheese. Not recommended by me, flavor-wise, but these 2 options are a great source of protein. If all three of these ain’t your thing, then skip these altogether! These crepes will be delicious with or without ’em!!
-Be sure to grease up the pan with some olive oil after each crepe is done for easier flipping.
-A quicker way to make the blueberry compote, take frozen blueberries and melt them down in the microwave, about a minute or so, until berries are soft, squishy, and can easily be mashed with a fork. If too hot, let cool for a bit before you throw them into a blender. Add some water to help the blender break it down some. Blend until smooth. That’s it!
For another delicious crepe recipe check out my Dark Chocolate Strawberry Hazelnut Protein Crepes!!
And if you’re craving more mocha goodness, check out my Hazelnut Mocha Amaretto Protein Pancakes!!
Alright then, let’s get to it!!
| Prep Time | 15 minutes |
| Cook Time | 10-15 minutes |
| Servings |
crepes
|
- 2 whole eggs
- 1 tsp almond extract
- 1/8 cup almond milk
- 2 scoops vanilla whey protein powder
- 1 tsp cinnamon
- 1/2 tsp espresso powder
- 1/2 tsp monk fruit sweetener (optional)
- 1/4 cup homemade whipped cream (or greek yogurt or cottage cheese)
- 3 squares dark chocolate (melted) (70% cacao or higher)
- peanut butter
- espresso powder
- cacao powder
- blueberries
- 3 squares dark chocolate (melted) (70% cacao or higher)
- cinnamon
- cacao powder
- blueberries
- 1/4 cup heavy whipping cream
- 1 tsp almond extract
- 1/2 cup blueberries
- water
Ingredients
crepe batter:
crepe filling:
toppings:
homemade whipped cream
blueberry compote:
|
|
- Set pan to low/med heat.
- In large bow, add batter ingredients. Mix thoroughly. Set aside.
- Measure about 1/3 cup of batter and pour onto pan. Quickly, tilt pan in circular motions, until batter coats entire bottom of pan. Should form a nice, circular shape. Continue to tilt pan until batter becomes set.
- Let cook for about 30+ seconds, or until spatula slides cleanly underneath. Flip over
- Let cook for about 30 seconds or until spatula slides cleanly underneath. This side should cook quicker.
- Repeat process until all batter is finished. Makes about 3 crepes.
- Meanwhile, for blueberry compote, set sauce pan to medium heat. Add some water. Add fresh or frozen blueberries. Stir around for about 3-5 minutes until berries are soft and squishy. Transfer to blender. Let cool if too hot. Add water if needed. Blend until smooth.
- Meanwhile, add dark chocolate squares into a bowl. Melt in the microwave for 30 second intervals, stirring in between, until fully melted.
- Add heavy whipping cream into mixing bowl. Add almond extract. Use whisk or electric hand mixer to whisk until stiff peaks form. 2-3 minutes. Set aside.
- Spread melted chocolate, onto crepe. Drizzle peanut butter. Next layer, add whipped cream. Then sprinkle espresso powder, cacao powder. Add blueberries. Gently wrap and fold into center. Repeat process for other crepes.
- Add toppings: melted dark chocolate, blueberry compote, fresh blueberries. Sprinkle with cinnamon, cacao powder. Enjoy!
-Just 1 tsp of almond extract provides a TON of amaretto flavor! Add or subtract to your liking.
-If you will be using actual amaretto liqueur, the substitution ratio is about:
2 tablespoons amaretto liqueur = 1/2 teaspoon almond extract.
(You can also sub in amaretto liqueur in place of the almond milk for more kick.)
-After pouring the batter onto the hot pan, be sure the crepe is as thin as possible, you can use the back of a spoon to help out with this. These won't roll together as smoothly if you make them too thick.
-Customize your fillings! Add as much or as little of them as you want! Completely up to you!
-Some "healthier" substitutions to use instead of homemade whipped cream is low fat greek yogurt or low fat cottage cheese. Not recommended by me, flavor-wise, but these 2 options are a great source of protein.
-Be sure to grease up the pan with some olive oil after each crepe is done for easier flipping.
-A quicker way to make the blueberry compote, take frozen blueberries and melt them down in the microwave, about a minute or so, until berries are soft, squishy, and can easily be mashed with a fork. If too hot, let cool for a bit before you throw them into a blender. Add some water to help the blender break it down some. Blend until smooth. That's it!
Did you try this recipe? How did it turn out for you? I would love to hear from you! Sound off in the comment section below or use the social media links you see above or throughout the blog. Thanks guys!!
Say hello to my…. Apple Cinnamon Dark Chocolate Chip Protein Waffles!!
Some quick notes before you get started…
