Baked Crepes With Fruit and Cream

These crepes have fewer calories and less cholesterol, sodium, carbs and sugar than store-bought.


1/2cup skim milk, chilled
1/2cup cold water
3ounces all-purpose flour
2 egg whites
1/2tablespoon vegetable oil
1 kiwi, peeled and sliced
1/2cup sliced strawberries
1/3cup peeled, cored and cubed pineapple
1/4cup fresh blueberries or sliced seedless green grapes
1/4cup fresh blackberries or sliced seedless red grapes
2tablespoons fat-free aerosol whipped topping, such as Reddi-Wip


  1. Place the first five ingredients in food processor or blender and combine until smooth. Let batter rest for about 15 minutes. Place batter in a container with a pouring spout (a measuring cup works well).
  2. Heat a 6-inch nonstick skillet over medium-low heat. Briefly remove pan from heat and spray with cooking spray. (Don’t spray near the stove.) While pan is off the heat, pour in enough batter to barely cover the bottom of the pan and swirl to make perfectly round shape. Return to heat.
  3. Cook until edges look done and top is dry, about 2 minutes. Run a spatula around the edges of the crepe, making sure nothing is sticking. Turn your spatula upside-down and lift one side of the crepe. Use your other hand to help flip the crepe. Cook for about a minute on the second side, then slide the crepe out of the pan onto a plate.
  4. While pan is off the heat, spray with cooking spray and repeat process until all crepes have been cooked.
  5. Position an oven rack in the center of the over and preheat the oven to 350°F. Turn a 4-inch-wide ramekin or ovenproof bowl upside down, spray the bottom and sides with oil, and put on a baking sheet.
  6. Drape warm crepes over the prepared ramekin and press gently, folding up the edges of the crepe to fit the shape of the ramekin.
  7. Bake until the crepe is crisp and lightly browned, 8 to 10 minutes. Let cool on the ramekin for 1 minute. Gently lift up the crepe bowl from the ramekin and put, flat side down, in a serving bowl.
  8. In a small bowl, combine the kiwi, strawberries, pineapple, blueberries and blackberries. Add the topping to the crepe bowl and spoon in the fruit. Serve.

Adapted from recipes in “Baking with Friends” by Kathleen King and “The Professional Chef’s Techniques of Healthy Cooking” by the CIA.

Recipe courtesy of Shelby Kinnaird, a food blogger who loves to eat diabetic-friendly, heart-healthy dishes. She currently enjoys the local food scene in Chapel Hill, NC and owns vacation rental homes in Avon, NC in the Outer Banks and in Trenton, ME near Bar Harbor. For delicious recipes featuring fresh produce, whole grains, healthy fats and lean proteins, visit her blog, Diabetic Foodie (