By Mayo Clinic Staff

Dietitian's tip:

A crepe is a light, paper-thin pancake that is rolled up and filled with fruits or jams or meats, cheeses and vegetables. Here the crepes are filled with lean ham, asparagus, pineapple and cheese for a savory breakfast or lunch.

Number of servings

Serves 4
  1. Weight management
  2. Diabetes meal plan


  1. 6 asparagus stalks, halved
  2. 4 prepackaged crepes, each about 8 inches in diameter
  3. 8 ounces reduced-sodium, extra-lean ham, thinly sliced
  4. 1/2 cup crushed pineapple, drained of juice
  5. 1/2 cup shredded reduced-fat CoJack (Colby and Monterey Jack) cheese


Heat oven to 350 F. Lightly coat a baking dish with cooking spray.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.

Heat the crepes in the microwave for 30 seconds to 1 minute, or according to the package directions. Place 2 ounces of ham, 3 steamed asparagus stalks, 2 tablespoons pineapple and 2 tablespoons cheese on each crepe. Roll up and place seam-side down in the prepared baking dish.

Bake until the cheese melts, about 3 to 5 minutes. Serve immediately.

Nutritional analysis per serving

Serving size: 1 crepe

  • Calories 253
  • Total fat 13 g
  • Saturated fat 6 g
  • Trans fat 0 g
  • Monounsaturated fat 4 g
  • Cholesterol 127 mg
  • Sodium 742 mg
  • Total carbohydrate 21 g
  • Dietary fiber 1 g
  • Total sugars 9 g
  • Added sugars 0 g
  • Protein 18 g
July 21, 2016