low carb ham and cheese crepes are easy to make. from lowcarb-ology.com

Low Carb Ham and Cheese Crepes

These low carb ham and cheese crepes are similar to the (high carb) crepes I had in France during my vacation. They make a delicious lunch or dinner. I’ve added a tiny bit of buckwheat flour for flavor but not enough to cause any real carb damage.

For this recipe you’ll need: eggs, buckwheat flour, butter, salt, ham, cheese, cauliflower, onion, salt, pepper, herbes de provence, and heavy cream.

If you are in a hurry click here to go straight to the recipe.

These low carb ham and cheese crepes are perfect for lunch or dinner. From Lowcarb-ology.com

I loved the crepes that we had in Normandy near Mont St Michel. They were a buckwheat batter and filled with potatoes, onions, cheese, and ham. Of course that’s not something you can eat on low-carb so I was determined to recreate them in a low carb ham and cheese crepes version as well as a normal crepes version. The low carb recipe really was tough to get right which is why I am posting this today instead of last Wednesday when I’d planned!

We sat down to a dinner of galettes, as this type of crepe is called, after a long day of sightseeing. We spend some time at the American Cemetery at Omaha Beach, very emotional for me, and then moved on to Mont St. Michel. Mont St Michel is an abbey that is built on a huge rock. When the tide comes in it turns into an island! The narrow road spirals upward from the beach with shops on either side. Just beautiful! Needless to say, we were starving by the time it was time to eat.

After we visited the American Cemetery at Omaha Beach we ended up at a cafe with these ham and cheese crepes for dinner. From Lowcarb-ology.com

These ham and cheese crepes are folded differently from what I am used to. They end up being a square envelope on your plate with a creamy filling oozing out of it. It’s easy to do, though. You just take the circular crepe, put the filling on top, and then fold the edges in toward the center. It makes a square — which looks really cool on the plate.

I couldn’t get the right kind of cheese so I used smoked Gouda. You can use whatever kind of cheese you like. I think Swiss would be especially good. I substituted tiny cauliflower florets for the potatoes and that was really the only adjustment I had to make to the filling.

The crepes were a different story. I must have gone through 4 or 5 different batters before I found one that didn’t fall apart or stick to the pan. If you don’t want to add the small amount of buckwheat flour you don’t have to — but you’ll end up with an omelet instead of a ham and cheese crepe.

Low carb ham and cheese crepes are made with just a little buckwheat flour for flavor without the carbs. From Lowcarb-ology.com

Buckwheat flour doesn’t have gluten and just a little bit adds a lot of flavor without many carbs. You can use it for delicious pancakes for anyone in the family that’s not low-carbing. Herbes de Provence is an herbal mixture that gives a wonderful flavor to meats, vegetables, and these crepes! Lavender, thyme, tarragon, oregano, and a variety of other herbs are in it. I love this organic version. Finally, a good crepe pan is not necessary but it sure does help!

Here’s the low carb ham and cheese crepes recipe — I hope you like it.

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Low Carb Ham and Cheese Crepes

Low carb buckwheat crepes have just 3 carbs per serving! Tender, nutty crepes are filled with ham, cheese, cauliflower and onions for a light lunch or dinner.
Course Light Dinner/Lunch, Low Carb Main
Cuisine French
Keyword cheese, crepe, ham
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6 crepes
Calories 262kcal
Author Katherine Peters



  • 4 eggs
  • 2 tablespoons buckwheat flour
  • 1 tablespoon melted butter
  • 1/2 cup water
  • Pinch of salt
  • Butter for greasing the crepe pan


  • 3/4 cup diced ham
  • 3/4 cup diced smoked Gouda cheese
  • 1/4 cup cauliflower broken into small florets
  • 1/4 cup onion
  • 1 tablespoon butter
  • Salt and pepper to taste
  • 1/2 teaspoon Herbes de Provence
  • 1/3 cup heavy cream



  • Add the eggs, buckwheat, melted butter, water, and salt to a blender.
  • Pulse until well blended.
  • Heat a skillet or omelet pan over medium heat until very hot.
  • Add 1 teaspoon or so of butter and let it melt.
  • Wipe out the excess butter, making sure that the pan is thoroughly greased.
  • Add 1/4 cup of batter to the pan, turning the pan to cover the surface with a thin coat of batter.
  • Cook until the crepe is dull on the top and the edges pull away from the pan.
  • Carefully flip the crepe, heat for a minute more, and remove from the pan.
  • Repeat until all the batter is gone.


  • Steam the cauliflower until it is very tender but not mushy.
  • Saute the onion in the 1 tablespoon butter until it is soft and translucent. If you have time to caramelize it’s even better.
  • Set Aside.

Assembling the Crepes

  • Lay 1 crepe out on a smooth surface.
  • Add the ham, Gouda, cauliflower, and onion to the crepe leaving about a 1-inch border.
  • Sprinkle with salt, pepper, and Herbes de Provence.
  • Fold the edges in toward the center, forming a square crepe with an opening in the center.
  • Carefully place the crepe on a baking sheet covered with Silpat or parchment.
  • Repeat with the remaining crepes.


  • Heat the oven to 375F
  • Pour 1 tablespoon cream carefully in the center of each crepe.
  • Bake for 15 minutes, or until the filling is hot and the crepe is a little crispy.


Per filled crepe – Calories:178 Carbs 3.7 Net Carbs 3.0


Calories: 262kcal | Carbohydrates: 6g | Protein: 15g | Fat: 20g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 179mg | Sodium: 608mg | Potassium: 139mg | Fiber: 1g | Sugar: 2g | Vitamin A: 639IU | Vitamin C: 3mg | Calcium: 240mg | Iron: 1mg

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14 thoughts on “Low Carb Ham and Cheese Crepes”

  1. What's the frequency, Kenneth?

    Could I substitute something “more keto” for buckwheat flower? Psyllium, coconut, almond, I have just about everything “normal” for keto.

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