{"id":785077,"date":"2026-04-27T21:02:22","date_gmt":"2026-04-27T19:02:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/fitness-recipe-crepes-salees-riches-en-proteines-garnies-depinards-de-saumon-et-dun-oeuf-au-plat\/"},"modified":"2026-04-27T21:02:22","modified_gmt":"2026-04-27T19:02:22","slug":"fitness-recipe-crepes-salees-riches-en-proteines-garnies-depinards-de-saumon-et-dun-oeuf-au-plat","status":"publish","type":"post","link":"https:\/\/gymbeam.fr\/blog\/fitness-recipe-crepes-salees-riches-en-proteines-garnies-depinards-de-saumon-et-dun-oeuf-au-plat\/","title":{"rendered":"Fitness Recipe: Cr\u00eapes sal\u00e9es riches en prot\u00e9ines, garnies d&#8217;\u00e9pinards, de saumon et d&#8217;un \u0153uf au plat."},"content":{"rendered":"\n<p>Nous adorons absolument les cr\u00eapes garnies de confiture, de fromage blanc ou de beurre de noix. Cependant, vous pouvez \u00e9galement les appr\u00e9cier m\u00eame si vous n&#8217;\u00eates pas un grand fan de douceurs. Pour ces occasions, nous avons pr\u00e9par\u00e9 une recette de cr\u00eapes garnies d&#8217;\u00e9pinards, de saumon et d&#8217;un \u0153uf au plat. Elles sont riches en prot\u00e9ines et d\u00e9licieuses, ce qui les rend parfaites pour le petit-d\u00e9jeuner et le d\u00e9jeuner.<\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><h3 class=\"wp-block-heading\">Ingr\u00e9dients pour la p\u00e2te \u00e0 cr\u00eapes :<\/h3>\n<ul><li>100 ml de lait all\u00e9g\u00e9<\/li>\n<li>50 g <a href=\"https:\/\/gymbeam.com\/gluten-free-oat-flour-gymbeam.html\">de farine d&#8217;avoine sans gluten<\/a><\/li>\n<li>30 g <a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\">de poudre de prot\u00e9ine nature<\/a><\/li>\n<li>1 \u0153uf<\/li>\n<li>une pinc\u00e9e de <a href=\"https:\/\/gymbeam.com\/bio-basil-sonnentor.html\">basilic<\/a> s\u00e9ch\u00e9<\/li>\n<li>une pinc\u00e9e de <a href=\"https:\/\/gymbeam.com\/bio-pepper-black-ground-sonnentor.html\">poivre noir<\/a><\/li><\/ul>\n<li>une pinc\u00e9e de <a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\">sel<\/a><\/li>\n<li><a href=\"https:\/\/gymbeam.com\/oils\" class=\"ek-link\">huile de cuisson en spray<\/a> pour graisser la po\u00eale<\/li>\n<\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\">Ingr\u00e9dients pour la garniture :<\/h3>\n<ul><li>250 g d&#8217;\u00e9pinards frais<\/li>\n<li>100 g de saumon fum\u00e9 (<a href=\"https:\/\/gymbeam.com\/salmon-in-brine-gymbeam.html\">du saumon en conserve<\/a> peut \u00e9galement \u00eatre utilis\u00e9).<\/li>\n<li>2 \u0153ufs<\/li>\n<li>2 gousses d&#8217;ail<\/li>\n<li>une pinc\u00e9e de <a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\">sel<\/a><\/li>\n<li>une pinc\u00e9e de <a href=\"https:\/\/gymbeam.com\/bio-pepper-black-ground-sonnentor.html\">poivre noir<\/a><\/li>\n<\/ul>\n<\/div>\n<div class=\"wp-block-column\"><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-15T141113.198.png\" alt=\"\" class=\"wp-image-535751\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-15T141113.198.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-15T141113.198-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\">M\u00e9thode :<\/h3>\n<p>Dans un bol, <strong>m\u00e9langez la <a href=\"https:\/\/gymbeam.com\/gluten-free-oat-flour-gymbeam.html\">farine<\/a> avec la <a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\">poudre de prot\u00e9ines<\/a>, le <a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\">sel<\/a>, le <a href=\"https:\/\/gymbeam.com\/bio-pepper-black-ground-sonnentor.html\">poivre noir<\/a> et le <a href=\"https:\/\/gymbeam.com\/bio-basil-sonnentor.html\">basilic<\/a>.<\/strong> Par la suite, ajoutez l\u2019<strong>\u0153uf<\/strong> et le <strong>lait<\/strong> aux ingr\u00e9dients secs et m\u00e9langez bien le tout.<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-15T141051.581.png\" alt=\"Cr\u00eapes prot\u00e9in\u00e9es sal\u00e9es garnies d'\u00e9pinards, de saumon et d'un \u0153uf au plat \u2014 pr\u00e9paration de la p\u00e2te\" class=\"wp-image-535771\" title=\"Cr\u00eapes prot\u00e9in\u00e9es sal\u00e9es garnies d'\u00e9pinards, de saumon et d'un \u0153uf au plat \u2014 pr\u00e9paration de la p\u00e2te\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-15T141051.581.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-15T141051.581-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<p>Ensuite, pr\u00e9parez la po\u00eale en la vaporisant rapidement avec <a href=\"https:\/\/gymbeam.com\/oils\" class=\"ek-link\"><strong>une huile de cuisson en spray<\/strong><\/a>, puis chauffez-la jusqu&#8217;\u00e0 ce qu&#8217;elle soit bien chaude. Ensuite, faites cuire la p\u00e2te des deux c\u00f4t\u00e9s jusqu&#8217;\u00e0 ce qu&#8217;elle soit dor\u00e9e (r\u00e9p\u00e9tez l&#8217;op\u00e9ration pour r\u00e9aliser deux cr\u00eapes avec tout le m\u00e9lange).<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Une fois les cr\u00eapes pr\u00eates, vous pouvez commencer \u00e0 pr\u00e9parer la garniture.<\/p>\nSaut\u00e9z les <strong>\u00e9pinards frais<\/strong> dans une po\u00eale \u00e0 feu doux. Lorsque les \u00e9pinards commencent \u00e0 lib\u00e9rer leur jus, ajoutez de l&#8217;<strong>ail hach\u00e9<\/strong> et assaisonnez d&#8217;une pinc\u00e9e de sel et de <a href=\"https:\/\/gymbeam.com\/bio-pepper-black-ground-sonnentor.html\">poivre<\/a>. Continuez la cuisson pendant un peu plus longtemps pour laisser les saveurs se m\u00e9langer. <\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-15T141041.136.png\" alt=\"Cr\u00eapes prot\u00e9in\u00e9es sal\u00e9es garnies d'\u00e9pinards, de saumon et d'un \u0153uf au plat \u2014 pr\u00e9paration des \u00e9pinards\" class=\"wp-image-535787\" title=\"Cr\u00eapes prot\u00e9in\u00e9es sal\u00e9es garnies d'\u00e9pinards, de saumon et d'un \u0153uf au plat \u2014 pr\u00e9paration des \u00e9pinards\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-15T141041.136.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-15T141041.136-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<p>Pr\u00e9parez les \u0153ufs s\u00e9par\u00e9ment dans une po\u00eale, <strong>oeufs sur le c\u00f4t\u00e9<\/strong> (assaisonnez avec du sel et du poivre si vous le souhaitez). Ensuite, vous pouvez proc\u00e9der \u00e0 la garniture de la cr\u00eape. \u00c9talez la cr\u00eape, en pla\u00e7ant d&#8217;abord <strong>les \u00e9pinards saut\u00e9s, puis le saumon, et enfin l&#8217;\u0153uf sur le c\u00f4t\u00e9.<\/strong><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>R\u00e9p\u00e9tez l&#8217;op\u00e9ration pour pr\u00e9parer <strong>2 portions<\/strong> et vous pouvez vous r\u00e9galer. <\/p>\nIls se marient parfaitement avec une salade en accompagnement.\n<\/p>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-15T142405.131.png\" alt=\"Cr\u00eapes prot\u00e9in\u00e9es sal\u00e9es garnies d'\u00e9pinards, de saumon et d'un \u0153uf au plat\" class=\"wp-image-535804\" title=\"Cr\u00eapes prot\u00e9in\u00e9es sal\u00e9es garnies d'\u00e9pinards, de saumon et d'un \u0153uf au plat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-15T142405.131.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-15T142405.131-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Informations nutritionnelles<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>1 portion (2 portions au total)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00c9nergie<\/td><td class=\"has-text-align-center\" data-align=\"center\">393 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Prot\u00e9ines<\/td><td class=\"has-text-align-center\" data-align=\"center\">41 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Glucides<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lipides<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibres<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n<p>Si vous \u00eates \u00e0 la recherche d&#8217;un petit-d\u00e9jeuner savoureux et riche en prot\u00e9ines, alors ces cr\u00eapes au saumon et \u00e0 l&#8217;\u0153uf au plat sont le choix id\u00e9al.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>N&#8217;h\u00e9sitez pas et partagez&nbsp;<strong>vos cr\u00e9ations<\/strong>&nbsp;avec nous sur les r\u00e9seaux sociaux en utilisant le hashtag&nbsp;<strong>#gymbeamcom<\/strong><\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><\/div>\n<div class=\"wp-block-column\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cr\u00eapes garnies d&#8217;\u00e9pinards, de saumon et d&#8217;un \u0153uf au plat sont le choix id\u00e9al pour tous ceux qui appr\u00e9cient les petits-d\u00e9jeuners sal\u00e9s. Elles fournissent une quantit\u00e9 correcte de prot\u00e9ines, ce qui est pratique avant ou apr\u00e8s un entra\u00eenement.<\/p>\n","protected":false},"author":141,"featured_media":535866,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[14142,14144,14145],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-785077","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-faible-en-glucides-fr","8":"category-plats-principaux-fr","9":"category-petit-dejeuner-fr","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness Recipe: Cr\u00eapes sal\u00e9es riches en prot\u00e9ines, garnies d&#039;\u00e9pinards, de saumon et d&#039;un \u0153uf au plat. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Les cr\u00eapes prot\u00e9in\u00e9es sal\u00e9es, garnies de saumon, d&#039;\u00e9pinards et d&#039;un \u0153uf au plat, sont le choix id\u00e9al pour un petit-d\u00e9jeuner riche en prot\u00e9ines, avec un go\u00fbt d\u00e9licieux.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crepes-salees-riches-en-proteines-garnies-depinards-de-saumon-et-dun-oeuf-au-plat\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness Recipe: Cr\u00eapes sal\u00e9es riches en prot\u00e9ines, garnies d&#039;\u00e9pinards, de saumon et d&#039;un \u0153uf au plat. - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Les cr\u00eapes prot\u00e9in\u00e9es sal\u00e9es, garnies de saumon, d&#039;\u00e9pinards et d&#039;un \u0153uf au plat, sont le choix id\u00e9al pour un petit-d\u00e9jeuner riche en prot\u00e9ines, avec un go\u00fbt d\u00e9licieux.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.fr\/blog\/fitness-recipe-crepes-salees-riches-en-proteines-garnies-depinards-de-saumon-et-dun-oeuf-au-plat\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2026-04-27T19:02:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-18T084700.573.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tatiana Gern\u00e1tov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tatiana Gern\u00e1tov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.fr\/blog\/fitness-recipe-crepes-salees-riches-en-proteines-garnies-depinards-de-saumon-et-dun-oeuf-au-plat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.fr\/blog\/fitness-recipe-crepes-salees-riches-en-proteines-garnies-depinards-de-saumon-et-dun-oeuf-au-plat\/\"},\"author\":{\"name\":\"Tatiana Gern\u00e1tov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/43dd660316c24491ed02edcc760e9e1a\"},\"headline\":\"Fitness Recipe: Cr\u00eapes sal\u00e9es riches en prot\u00e9ines, garnies d&#8217;\u00e9pinards, de saumon et d&#8217;un \u0153uf au plat.\",\"datePublished\":\"2026-04-27T19:02:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.fr\/blog\/fitness-recipe-crepes-salees-riches-en-proteines-garnies-depinards-de-saumon-et-dun-oeuf-au-plat\/\"},\"wordCount\":507,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.fr\/blog\/fitness-recipe-crepes-salees-riches-en-proteines-garnies-depinards-de-saumon-et-dun-oeuf-au-plat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-18T084700.573.png\",\"articleSection\":[\"Faible en glucides.\",\"Plats principaux.\",\"Petit-d\u00e9jeuner.\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.fr\/blog\/fitness-recipe-crepes-salees-riches-en-proteines-garnies-depinards-de-saumon-et-dun-oeuf-au-plat\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.fr\/blog\/fitness-recipe-crepes-salees-riches-en-proteines-garnies-depinards-de-saumon-et-dun-oeuf-au-plat\/\",\"url\":\"https:\/\/gymbeam.fr\/blog\/fitness-recipe-crepes-salees-riches-en-proteines-garnies-depinards-de-saumon-et-dun-oeuf-au-plat\/\",\"name\":\"Fitness Recipe: Cr\u00eapes sal\u00e9es riches en prot\u00e9ines, garnies d'\u00e9pinards, de saumon et d'un \u0153uf au plat. - 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