Keto Crêpe with Fake Apple Jam | 生酮可麗餅配偽蘋果醬

呢個生酮Crêpe食譜，係我哋最愛嘅低碳早餐之一！用杏仁粉、雞蛋同Cottage Cheese整，再包埋我哋隻偽蘋果醬做餡，食落又軟又滑。最正嘅係，每塊淨碳水大約得3克，啱晒行緊生酮嘅朋友仔。

準備時間：5分鐘 | 烹飪時間：20分鐘 | 總時間：25分鐘
份量：8個可麗餅 | 類別：早餐 | 菜系：法式

材料

【餅皮粉漿】

• 5隻大雞蛋
• 115克全脂茅屋芝士
• 100克杏仁粉
• 25克阿洛酮糖（Allulose）
• 1茶匙雲呢拿精華 (Vanilla Extract)
• 60毫升無糖杏仁奶（如太稠可再加少許）
• 15克牛油，融化
• ½茶匙肉桂粉
• 少許鹽
• 牛油果噴霧油或牛油（煎鑊用）

【餡料】

• 90–120克 偽蘋果醬（(每塊餅用大約1-2茶匙）
• 115克全脂忌廉芝士，室溫軟化
• 可選：少許肉桂粉灑面

做法

1. 整粉漿： 將雞蛋同茅屋芝士放入攪拌機，或者用手提攪拌棒打到佢滑一滑，冇晒粒粒為止。
2. 撈勻材料： 加入杏仁粉、阿洛酮糖、雲呢拿精華、杏仁奶、溶牛油、肉桂粉同鹽，搞到個粉漿順滑、稀稀地就得。如果太杰，可以加多少少杏仁奶。
3. 等個粉漿抖一抖： 擺埋一邊 2-3 分鐘，等啲杏仁粉吸飽水，咁樣煎起上嚟會易啲成形。
4. 燒熱隻鑊： 用中大火燒熱隻平底鑊，輕輕噴啲油或者搽少少牛油。
5. 開始煎餅： 倒入約 1/3 杯 (約80ml) 粉漿，即刻拎起隻鑊轉個圈，等啲粉漿均勻鋪滿個鑊底。煎 1-2 分鐘，見到邊邊開始定形、有啲金黃色，就可以反轉佢再煎多 30-60 秒。重複呢個步驟直到用晒啲粉漿。
6. 準備餡料： 用叉或者細嘅打蛋器，將放軟咗嘅Cream Cheese打到滑捋捋，方便搽開。
7. 包餡： 喺每塊餅上面薄薄搽一層Cream Cheese，中間再擺一兩茶匙偽蘋果醬，然後捲起或者對摺就搞掂。
8. 上碟食得： 可以灑少少肉桂粉，或者再淋多啲「偽蘋果醬」做裝飾，即刻食得！

小貼士

• 點解要用阿洛酮糖？ 因為佢唔似赤藻糖醇，凍咗之後唔會「起沙」(結晶)，塊餅就可以保持軟身，容易捲起。
  
• Cream Cheese點樣搽？ 記得要擺到室溫放軟先好搽，如果唔係好易整爛塊餅㗎。
• 偽蘋果醬落幾多？ 隨意，鍾意爆餡嘅朋友可以落多啲都唔使驚碳水超標。
  
• 第一塊通常係試鑊嘅： 第一塊整得唔靚係好正常㗎，當係廚師自己嘅福利食咗佢啦！
  
• 想食鹹嘅都得！ 唔落代糖同肉桂粉，改為包菠菜、芝士或者煙三文魚做餡就得。
  

儲存方法

• 擺雪櫃： 放入密實盒，每塊餅中間用牛油紙隔開，可以擺3日。
  
• 擺冰格 (Freezer)： 未落餡嘅餅皮，一樣用牛油紙隔開，放入保鮮袋，可以雪足2個月。
• 翻熱方法： 用平底鑊開中小火烘返熱 (約1-2分鐘)，或者用微波爐叮15-20秒。記住翻熱咗先好落餡，咁樣最好食。
  

每個可麗餅（連餡料）營養估算

熱量	約185kcal
淨碳水	約3克
蛋白質	約9克
脂肪	約14克

提提你：阿洛酮糖身體唔會吸收，所以唔會計入淨碳水。上面嘅營養資料只係一個大約估算。

🍎 關於偽蘋果醬：我哋嘅偽蘋果醬冇用到蘋果，而係好有諗頭咁用咗合掌瓜（即係佛手瓜），再加埋連行緊生酮、有糖尿病嘅朋友都食得嘅阿洛酮糖嚟整。咁樣整出嚟，卡路里同碳水都勁低，但又奇蹟地 keep 到好似真果醬嗰種天然果香同口感。

你知唔知有幾誇張？每 100g 先得嗰 27 卡路里，淨碳水仲要低到只有 3.3g！所以無論你係生酮、低碳定係要控糖，都絕對食得放心。成個過程完全冇落到真糖，啲甜味全部嚟自阿洛酮糖，食得開心又冇壓力！

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This keto crepe recipe is one of our favourite low-carb breakfasts! Made with almond flour, eggs, and cottage cheese, and filled with our Fake Apple Jam, they are soft, light, and perfectly satisfying, with only ~3g net carbs per crepe.

Prep Time: 5 mins | Cook Time: 20 mins | Total Time: 25 mins
Servings: 8 crepes | Course: Breakfast & Brunch | Cuisine: French-inspired

Ingredients

Crêpe Batter

• 5 large eggs
• 115g full-fat cottage cheese
• 100g almond flour
• 25g allulose
• 1 teaspoon vanilla extract
• 60ml unsweetened almond milk (plus a splash more if needed)
• 15g butter, melted
• ½ teaspoon cinnamon
• Pinch of salt
• Avocado oil spray or butter for the pan

Filling

• 90–120g Fake Apple Jam (approximately 1-2 teaspoons per crepe)
• 115g full-fat cream cheese, softened
• Optional: a pinch of cinnamon to dust on top

Instructions

1. Make the batter. Blend the eggs and cottage cheese together in a blender or with an immersion blender until completely smooth.
2. Combine. Whisk in the almond flour, allulose, vanilla extract, almond milk, melted butter, cinnamon, and salt until you have a thin, pourable batter. If it feels too thick, add a splash more almond milk.
3. Rest the batter for 2–3 minutes to let the almond flour hydrate slightly, this helps the crepes hold together better.
4. Heat your pan over medium to medium-high heat and lightly grease with spray oil or a small knob of butter.
5. Cook the crepes. Pour approximately 80ml of batter into the pan, tilting immediately to spread it thin across the base. Cook for 1–2 minutes until the edges look set and lightly golden, then flip and cook for another 30–60 seconds. Repeat with remaining batter.
6. Make the filling. Whip the softened cream cheese with a fork or small whisk until smooth and spreadable.
7. Assemble. Spread a thin layer of cream cheese across each crepe, then add 1-2 teaspoons of Fake Apple Jam down the centre. Fold or roll the crepe.
8. Serve with a light dusting of cinnamon or a few extra drops of Fake Apple Jam drizzled on top.

Tips

• Allulose advantage: Unlike erythritol, allulose won't crystallise when it cools, so your crepes stay soft and pliable — ideal for rolling with a filling.
• Cream cheese trick: Letting the cream cheese come to room temperature first makes spreading much easier and prevents tearing the crepe.
• How much Fake Apple Jam should I use? As much as you like, if you love a stuffed filling, feel free to add more without worrying about exceeding your carb intake.
• First crepe is a test run: Totally normal if it's not perfect, use it as your chef's snack!
• Savory variation: Skip the allulose and cinnamon, and fill with cream cheese, smoked salmon, and capers instead.

Storage

• Fridge: Store in an airtight container for up to 3 days, layered with parchment paper.
• Freezer: Freeze unassembled crepes for up to 2 months in a freezer-safe bag with parchment between each one.
• Reheat: Warm in a non-stick pan over medium-low heat for 1–2 minutes, or microwave for 15–20 seconds. Fill fresh after reheating for best texture.

Estimated Nutrition (per crepe, filled)

Calories	~185 kcal
Net Carbs	~3g
Protein	~9g
Fat	~14g

Note: Allulose is not metabolised as a carbohydrate, so it does not count toward net carbs. Nutrition is an estimate and will vary based on exact Fake Apple Jam serving size.

🍎 About the Fake Apple Jam: Our Fake Apple Jam is made with chayote squash instead of apples and sweetened exclusively with allulose, this jam is low‑calorie, low‑carb, and suitable for keto and diabetic‑friendly diets — without compromising on taste.

Each 100g contains only 27 calories and 3.3g net carbs, with no added sugar. All sweetness comes from allulose, allowing you to enjoy it with peace of mind.