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A pan-cooked crepe made with lentils, milk and egg, providing protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Milk, egg and lentil crepe (70 g) has 126 calories. That works out to 180 calories per 100 g. It contains 14.7 g of carbs, 7 g of protein, 4.2 g of fat and 2.4 g of fiber. Its 101.5 mg of Phosphorus covers 14% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 70 g
126
KCAL / 70G
Carbs
14.7g
· 5% DV
Protein
7g
· 14% DV
Fat
4.2g
· 5% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 22% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 133 mg | 6% |
| Total carbohydrate | 14.7 g | 5% |
| Fiber | 2.4 g | 9% |
| Protein | 7 g | 14% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 126 kcal |
| 1 piece (small) | 45 g | 81 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (large) | 100 g | 180 kcal |
| 2 piece (medium) | 140 g | 252 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 serving (large) | 220 g | 396 kcal |
Calculated from 180 calories per 100 g.
To make a milk, egg and lentil crepe, blend soaked, drained lentils with milk and egg until smooth. Pour a thin layer into a lightly oiled, preheated pan and cook until set, then flip and finish the other side.
Usually, no: soaked lentils can be blended into the batter and cook through in the pan. If your recipe starts with cooked lentils, use less added liquid so the batter stays thick enough to spread and hold together.
Yes, red lentils work well in a milk, egg and lentil crepe because they soften readily and blend into a smooth batter. Other lentils can work too, but may need longer soaking or leave a more noticeable texture.
A milk, egg and lentil crepe often breaks if it is flipped before the surface sets or if the batter is too thin. Let the edges look dry and loosen them gently with a spatula before turning the crepe.
It is possible, but soaking usually makes the lentils easier to blend and the batter smoother. Without soaking, the lentils may need longer cooking, and a powerful blender is important to avoid a gritty milk, egg and lentil crepe.
Savory fillings such as sautéed spinach, mushrooms, cheese, or roasted vegetables pair well with a milk, egg and lentil crepe. Add moist fillings sparingly so the crepe does not become soggy or split when folded.
Yes, you can replace the milk in a milk, egg and lentil crepe with water or an unsweetened plant-based drink. The flavor and softness may change, so add the liquid gradually until the batter pours easily but is not watery.
Use a well-heated nonstick pan and a thin coating of oil to keep a milk, egg and lentil crepe from sticking. Wait until the underside is set before lifting it; moving it too early can tear the crepe.
Yes, cooked milk, egg and lentil crepes can be frozen after cooling. Separate them with parchment, seal them in a freezer-safe container, and reheat in a pan after thawing for a less rubbery texture.
A milk, egg and lentil crepe is most commonly suited to savory fillings, though it can also be served with fruit or other lightly sweet toppings. Taste the batter first, since lentils give it a more earthy flavor than a classic crepe.
Vitamins
Folate
45.5µg · 11% DV
B2
0.13mg · 10% DV
B1
0.11mg · 9% DV
B6
0.13mg · 8% DV
Minerals
Phosphorus
102mg · 15% DV
Copper
0.13mg · 14% DV
Manganese
0.24mg · 10% DV
Selenium
5.6µg · 10% DV
Sodium
133mg · 6% DV
Potassium ⭐
175mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 126 calories in 1 piece (medium) (70 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Milk, egg and lentil crepe is made by blending lentils with milk and egg, then cooking the batter in a pan like a thin crepe. It is better understood as a home-style way to use lentils than as a dish tied to one particular regional tradition.
The crepe is soft, with a gently hearty texture and the earthy flavour of lentils. Eat it plain or serve it with yoghurt, cheese or fresh greens; it works for breakfast, a light lunch or alongside soup. Lentils, egg and milk make it a source of both protein and fibre. For a lighter meal, cook it with just a little oil and pair it with a generous helping of vegetables.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.26g
MONOUNSATURATED
1.47g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 18.7:1
Above the ideal 4:1 (18.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.