Boost Muscle Growth with This High-Protein Bodybuilding Recipe: Ricotta Strawberry Crepes
Bodybuilding’s a grind—you’re putting in the reps, but it’s the fuel that turns effort into muscle. Breakfast or a post-workout treat needs to pack protein and feel like a reward for your hustle. That’s where Ricotta Strawberry Crepes come in—protein crepes filled with creamy ricotta cheese and juicy strawberries. These aren’t just fancy pancakes; they’re a muscle-building upgrade that’s light, delicious, and loaded with what you need. Whether you’re starting your day or winding down after a lift, this recipe’s a sweet win. Let’s roll into why it’s a bodybuilder’s go-to and how to whip it up.
Macro-Friendly Recipe for Bodybuilders: Ricotta Strawberry Crepes
Here’s the rundown on these protein-packed crepes:
- Recipe Name: Ricotta Strawberry Crepes
- Servings: 2 crepes (1 serving)
- Macro Breakdown (approximate per serving):
- Calories: 350
- Protein: 30g
- Carbohydrates: 30g
- Fats: 10g
These macros are a lifter’s sweet spot—30 grams of protein to spark muscle repair, 30 grams of carbs for energy, and 10 grams of fats for balance. Perfect for maintaining or cutting; bump it up for bulking if you’re stacking mass.
Ingredients
Here’s what you’ll need for the crepes and filling:
- For the Crepes:
- 1 scoop protein powder (vanilla or unflavored, about 30g)
- 1 large egg
- 1/4 cup unsweetened almond milk
- 1 tablespoon oat flour (or blend rolled oats)
- Cooking spray or 1 teaspoon butter
- For the Filling:
- 1/2 cup ricotta cheese (part-skim or full-fat)
- 1/2 cup fresh strawberries, sliced
- Optional: a drizzle of honey or a dusting of cinnamon
These are simple ingredients that hit hard—easy to find and packed with muscle-loving goodness.
Instructions
Ready to get flipping? These crepes are quick—here’s how:
- Mix the batter: In a bowl, whisk 1 scoop protein powder, 1 egg, 1/4 cup almond milk, and 1 tablespoon oat flour until smooth. It’ll be thin—perfect for crepes. Let it rest for a minute while you heat the pan.
- Heat the skillet: Warm a non-stick skillet over medium heat and coat with cooking spray or 1 teaspoon butter. Get it hot but not smoking.
- Cook the crepes: Pour half the batter (about 1/4 cup) into the skillet, swirling it to spread thin and even. Cook for 1-2 minutes until the edges lift and the bottom’s golden. Flip carefully and cook the other side for 30-60 seconds. Repeat for the second crepe.
- Prep the filling: While the crepes cook, mix 1/2 cup ricotta cheese with a tiny pinch of cinnamon if you’re using it—keep it simple. Slice 1/2 cup strawberries.
- Fill ‘em up: Lay the crepes flat on a plate. Spoon 1/4 cup ricotta onto each, spreading it down the center. Top with 1/4 cup sliced strawberries per crepe. Roll or fold them up—your call.
- Serve and enjoy: Plate ‘em up and add a drizzle of honey if you’re feeling it. Dig in while they’re fresh!
This takes about 15 minutes—fast enough for a morning win or a post-gym treat. Want variety? Swap strawberries for blueberries or ricotta for cottage cheese.
How This Recipe Supports Muscle Growth and Recovery
Why are these crepes a bodybuilding must? Let’s break it down:
- Protein Power: The 30 grams of protein from the crepe mix and ricotta are a recovery one-two punch. Whey protein hits fast to spark muscle repair, while ricotta’s casein digests slow—keeping your muscles fed for hours.
- Carb Fuel: The 30 grams of carbs from oat flour and strawberries give you a lean energy boost. Oats provide complex carbs for steady fuel, while strawberries add natural sugars and fiber to replenish glycogen without overloading.
- Healthy Fats: With 10 grams of fats from the egg and ricotta, this supports hormone production—like testosterone—that’s key for muscle growth. It’s just enough to keep it light and creamy.
- Nutrient Bonus: Ricotta brings calcium for strong bones—crucial when lifting heavy. Strawberries pack vitamin C and antioxidants to fight inflammation, and the egg adds choline for muscle and brain support.
These crepes are a sneaky powerhouse—protein, carbs, and fats teaming up to build muscle, speed recovery, and keep you fueled. It’s a sweet bite with serious benefits.
Conclusion
The Ricotta Strawberry Crepes are bodybuilding fuel wrapped in a delicate package—30 grams of protein, 30 grams of carbs, and 10 grams of fats in a light, delicious bite. With protein crepes, ricotta cheese, and strawberries, it’s a meal that supports muscle growth and feels like a treat. Quick to make and easy to love, it’s a no-brainer for any lifter’s routine.
So, heat up that skillet and flip some gains. Your muscles will thank you, and your mornings just got a lot sweeter. Got a fave filling—like bananas or a nutty twist? Share it in the comments or tag us online—I’m pumped to see how you’re creping it up!