NOTICE: In preparation for the UnDiet Recipes book this site will no longer have new recipes added to it . But don't despair - if you place yourself on the UnDiet Update list you'll recipe new recipes each month, many of which will not even be in the recipe book!

Crepes & Omelettes

More elegant than casseroles, faster than soup, when you have frozen crepes on hand they are a wonderful way to use up little bits and pieces of leftover ingredients from your fridge. Try a few of these recipes and in no time you'll be cleaning out your own fridge devising new crepe recipes.

Vegetarians: until I'm able to develop a separate crepe and omelette menu I hope you won't mind substituting soy products for the meat called for in these recipes.

Crepe Bar

Serve platters of crepes, thinly sliced smoked salmon, goat cheese, roasted red bell peppers, canned while or diced green chilies, herbed ricotta cheese, thinly sliced cucumber, thinly sliced dill havarti, oil-soaked sun-dried tomatoes, thinly sliced mozzarella, chopped roasted chicken or turkey, alfredo sauce, alfredo sauce mixed with thawed frozen spinach squeezed dry, sliced olives, sliced or quartered artichoke hearts, herbed cream cheese, grated Gruyere cheese, thinly sliced ham, thinly sliced turkey, thinly sliced swiss cheese, thinly sliced apples and pears, sliced strawberries, apple pie or other Fruit filling, UnDiet Whipped Cream, Chocolate Cashew Spread,

Everybody can build their own crepe and eat as is or place on a baking sheet to heat in a 350 degree oven until heated through, about 10 to 15 minutes.

Fat Free Protein Crepes

1.5 grams carbohydrates per crepe. No need to add to your carb count if you're adding the fresh herbs.

2 cups soy flour
2 cups soy milk
2 egg whites or 1/4 cup liquid egg substitute
1/8 teaspoon sea salt
black pepper (optional)
(1/4 cup fresh chives, parsley, cilantro, or finely diced onions- or 1 teaspoon of your favorite spice combination such as Italian, Mexican, Chinese 5-Spice ...)

Blend the above ingredients with a fork or whisk, in a blender or food processor. Cover and let rest for at least 2 hours. It is absolutely necessary that you let the crepe batter rest for this period of time or it will just taste like scrambled eggs.

Melt enough:


over medium high heat to coat bottom of small non-stick skillet. You can let the butter brown which I like to do as it gives a nice color to an egg-white crepe. Pour in just enough crepe batter to lightly coat the bottom of the skillet.  When top of crepe is dry slide the crepe off onto a plate. If using immediately keep the plate covered with a towel to keep the crepes warm.

Short Crepes

This is the crepe I make up when everybody else orders pizza. I just take the toppings along with the cheese from my pizza slice, top this crepe with it, roll and eat.

Lightly but thoroughly coat hot non-stick pan with:


Cover bottom of pan with thin layer of:

liquid egg substitute or beaten whole egg. If I don't have frozen egg substitute on hand I like to crack four eggs into a bowl removing all but 1 or 2 yolks. Lightly season with salt & pepper.

When bottom of egg is browned and top is set slide onto plate. Fill, fold or roll, and serve. If you'll be stacking the eggs before filling carefully flip the "crepe" to brown the top.

Variations: add some fresh parsley, basil, oregano, rosemary, minced garlic, or thyme to egg.


Whip 8 whole eggs, 4 whites, 1/4 teaspoon each of sea salt and ground black pepper together. You may also add 1 teaspoon dried herbs if you wish. Melt 1 tablespoon butter in saute pan until it bubbles and pour in egg mixture.

Cook over medium low heat until eggs set. Spoon filling on top of half the omelette. Fold omelette over filling. Using your spatula, cut into wedges and serve. Top with sauce or more filling.

Pizza Filling

4 grams carbohydrates per crepe (filling and crepe included) if using veggies. 2 grams per crepe if using all meat and cheese with olives.

Saute a mix of 6 cups of veggies until tender crisp. You may substitute shredded chicken or turkey, crumbled sausage, sliced pepperoni, or shrimp for 1 cup of the vegetables.

Add 1/4 teaspoon dried oregano to the crepe or omelette batter.

Heat 1 cup tomato puree and pour over crepe or omelette. Top with shredded  mozzarella cheese. Place under broiler until cheese is slightly browned. Cut into wedges and serve.


Salmon Filling

2 grams carbohydrates per crepe, 4 per omelette (filling and crepe/omelette included).

For a real treat, add 1/4 teaspoon caviar to the filling in each crepe.

Spread 1 rounded teaspoon creme fraiche down center of one Protein Crepe, 1 tablespoon for omelette. Top with 2 strips thinly sliced Nova salmon (4 for omelette)and1/4 teaspoon each fresh dill (1/2 teaspoon for omelette). Fold in sides of crepe and roll up, fold over omelette. Cut crepe in half on the diagonal, cut omelette in wedges.

Chili Relleno Filling

4.5 grams carbohydrates per crepe (filling and crepe included).


two 4-ounce cans chopped green chilies

Divide among:

8 Protein Crepes or 4 omelettes

Sprinkle chilies with grated:

cheddar or jack cheese
(precooked chopped or shredded chicken, turkey, or beef)

Fold the crepes and place seam side down on oiled baking sheet or pan. Top with more grated cheese. Bake at 400 degrees or in covered skillet over medium heat until the edges of the crepe are crisp and cheese is melted and browned.

Top with a few spoonfuls of fresh salsa, try our Peach Salsa.

Ham & Cheese Filling

2 grams carbohydrates per crepe (filling and crepe included).

Spread each crepe with 1/4-1/2 teaspoon Dijon mustard. Sprinkle with 1 tablespoon chopped fresh parsley. Top with deli sliced or cubed cooked ham. Sprinkle with Swiss or Gouda cheese.

Fold the crepes and place seam side down on oiled baking sheet or pan. Top with more grated cheese. Bake at 400 degrees until the edges of the crepe are crisp and the cheese is melted and browned.

Tex-Mex Filling

2 grams carbohydrates per crepe (filling and crepe included). Add 1 gram if topping with fresh veggies or herbs.


4 ounces soy or real cream cheese
3-4 tablespoons fresh salsa or juice from fresh salsa.

Spread above mixture onto 4 Protein or Short Crepes.

Top with

julienned lettuce
cooked soy or real deli-sliced or cubed turkey, chicken, pork, or beef
chopped green onions
fresh cilantro or a pinch of cumin
sliced or chopped olives
(sliced avocado, which could also substitute for the turkey to make a vegetarian crepe)

Fold the crepes and place seam side down on oiled baking sheet or pan. (Top with grated Jack or Cheddar cheese, or nondairy cheese). Bake at 400 degrees or in covered skillet over medium heat until the edges of the crepe are crisp and cheese is melted and browned. (If you didn't top with cheese you could also top with creme fraiche.)

Cream of Spinach with Browned Onion Filling

2 grams carbohydrates per crepe (filling and crepe included).

Melt butter in medium low hot pan. Add onions and cook slowly until soft and browned. This will take twenty to thirty minutes.

1 tablespoon butter
1 chopped onion or equivalent frozen chopped onion, thawed
sea salt & pepper to taste

Mix in pan and heat until hot

1 package frozen, chopped spinach, thawed or 1 bunch fresh spinach
1/4 - 1/2 teaspoon ground nutmeg
(1 minced clove garlic, raw or roasted)
(precooked chopped or shredded chicken, turkey, or ham)
sea salt & pepper to taste


1/2 block of soft tofu
juice of 1/2 fresh lemon
salt & pepper to taste

When tofu is smooth, drizzle in:

1/4-1/2 cup extra-virgin olive oil until sauce is desired thickness and doesn't taste floury.

Mix sauce with hot spinach mixture. Heat just until hot. Remove from heat. Fill each crepe with 1/4 cup of creamed spinach. (Sprinkle with:

grated mozzarella, Swiss, or Gouda cheese)

Fold crepe. Place seam side down in lightly buttered saute pan. (Top with grated mozzarella, Swiss, or Gouda cheese). Cook both sides until browned and crepe is heated through, or bake at 400 degrees until the edges of the crepe are crisp. (Top with more creamed spinach.)

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