Buckwheat crepes recipe
The recipe that I want to share with you is so simple that it hardly isn’t worth writing down. It is a recipe for Dutch-style low FODMAP buckwheat crepes!
In the Netherlands, we call these pancakes, but in most other countries pancakes are thicker (more like American pancakes) and crepes are the thin version. And I have a delicious recipe for thin buckwheat crepes or pancakes for you.
I love eating these with a sweet topping of peanut butter or sugar. Or a savory topping of cheese. I also take these pancakes with me to work sometimes and then I use them like tortillas.
I top them with savory ingrediënts such as cheese or chicken and veggies.
The ingredients of the gluten-free buckwheat crepes
The ingredients for these low FODMAP, lactose-free and gluten-free buckwheat crepes are super simple. You need:
- Buckwheat flour: buckwheat flour is naturally gluten-free which makes for delicious gluten-free crepes.
- 2 eggs
- Milk: I use lactose-free cow’s milk or unsweetened almond milk because I am lactose intolerant. But you can also use normal cow’s milk if you can have normal milk.
- Salt
When you mix the batter, you will notice that the batter is quite runny. That is how it is supposed to be. Buckwheat crepes are the best when they are thin.
If you make them too thick they will become quite heavy and that makes them less nice. Because of that, you also have a relatively quite a runny batter for these crepes.
If you are not used to the flavor of buckwheat, you might need to get used to the flavor of these crepes a little bit. Buckwheat doesn’t have a neutral flavor like other types of flour have.
It has a nutty and slightly bitter flavor. The first time that I ate buckwheat pancakes, I didn’t like them as much as normal pancakes, but now I love them!
They are very versatile and are great to use with sweet and savory toppings.
How can you use buckwheat crepes?
You can, of course, eat buckwheat pancakes just like regular pancakes—make a big stack and enjoy them for breakfast or lunch.
Delicious with a topping of fresh fruits and maple syrup. They’re also great for kids!
Crepes as a savory lunch
These crepes are also perfect to use as wraps, making them an ideal lunch to take to work. I like to fill them with savory toppings, roll them up, and pack them in a container or wrap them in aluminum foil for an easy and delicious meal.
Here are some tasty savory filling ideas:
- Lactose-free cream cheese with smoked salmon, arugula, and cucumber slices
- Slices of cheese, ham, lettuce, tomato, and cucumber
- Low FODMAP pesto with smoked chicken, lettuce, and cucumber
- Oyster mushrooms sautéed in garlic oil with spinach
- Brie with pecans, maple syrup, and arugula
(Regular mushrooms are not low FODMAP, but canned mushrooms and oyster mushrooms are. If you don’t follow a low FODMAP diet, you can use regular mushrooms.)
For a sweet version, I love peanut butter or almond butter with banana slices and a bit of grated dark chocolate on top.
Frequently Asked Questions about buckwheat crepes
You can store them in the fridge for up to 2 days. Place them on a plate and cover them with plastic wrap or wrap them in aluminum foil.
I often make a batch on Sunday so I have a tasty lunch ready for Monday and Tuesday.
You can also freeze them for about 3 weeks, but the flavor may be slightly affected, so I personally prefer eating them fresh.
Yes! Buckwheat flour is naturally gluten-free, and these pancakes contain only buckwheat flour, eggs, (lactose-free) milk, and a pinch of salt, making them completely gluten-free.
Yes, if you use lactose-free cow’s milk or unsweetened almond milk for this recipe.
Gluten-free buckwheat crepes
- Total Time: 20 min
- Servings: 10 1x
Description
Simple buckwheat crepes. These gluten-free crepes or thin pancakes are gluten-free, lactose-free and low FODMAP. Perfect for breakfast, but also a handy lunch on the go.
Ingredients
- 200 g (1 and 2/3 cup) buckwheat flour
- 600 ml (2.5 cups) lactose-free / plant-based milk (I used unsweetened almond milk)
- 2 eggs, at room temperature
- A pinch of salt
- Oil or baking spray
Instructions
- Put the buckwheat flour together with the salt into a bowl.
- Add the eggs one by one and whisk well in between.
- Add the milk little by little. Whisk continuously while adding the milk. If you add the milk too fast the mixture might get lumpy and you want to avoid that.
- Heat some oil or baking spray in a pan. Wait until the pan is hot and pour some of the batter into the pan. Coat the bottom of the pan evenly.
- Flip the pancake once all batter solidifies. This takes about two minutes and brown the other side. This side is usually done within 1 minute if you made your crepe thin enough.
- Repeat this until you have used all the batter. Top your crepes with your favourite toppings. If you use cheese, you can also add this while baking. Mmm!
- Cook Time: 20 min
- Category: Dinner
- Method: Frying
- Cuisine: Dutch
Nutrition
- Serving Size: 1 crepe
- Calories: 92
- Fat: 2
- Carbohydrates: 15
- Fiber: 1
- Protein: 3
14 Comments
Do you think this recipe will work with unsweetened rice milk?
Hi Lucie, yes I think that must work!
I ended up using leftover quinoa and rice drink and the pancakes didn’t turn out very good, but I don’t think it was because of the milk. I sifted the buckwheat flour and tried to whisk the milk into the mixture well little by little, but it turned out very lumpy and the batter was too thin, very difficult to turn the pancakes. Might be just that my crepe pan is too old and the surface is sticky. Btw do you let the batter sit in the fridge at all? For regular crepes/thin pancakes we always used to let the batter sit in the fridge for 30 minutes otherwise the batter was too runny.
I made these with a cast iron skillet and used some maple syrup on them. Loved them! I like that you can use them for savory or sweet. I would call theme crepes instead of pancakes.
When you say 200ml of buckwheat flour, do you mean grams? Or is this measured in a liquid jug up to the 200ml mark…? I’m not sure I understand, sorry.
It should be grams indeed! Thank you for noticing, I am going to change that
How long will these keep once made?
I usually keep them for about 4 days in the fridge
Can these be frozen? I would like to make them , freeze them and then thaw 2 for lunch. Thoughts?
I haven’t tested this with these pancakes, but I know that it is usually possible for pancakes. I think it would work if you wrap them up well and make sure that you put a piece of baking parchment between each pancake.
I needed even more milk to make it thin, but it was good. I used hemp milk.
These were fantastic! Always trying to find a healthy wheat free wrap and these are them!
Thank you so much…my tummy thanks you too..
These taste delicious! I used two pans and made small ones and big ones at same time. These are flexible like a wrap, so great for many things. I did have to add 1/2 cup more Almond milk for them to be thin enough. Small ones great for snacks for grandkids with some peanut butter, scrambled egg, cheese or veggies, very yummy. Thank you
I started with buckwheat grains soaked in water overnight, then I drained them and put in a Magic Bullet with an egg and a fair bit of salt😝 (maybe 1/4 tspn? salt neutralises the bitterness of buckwheat) then just blended it for a while and fried in olive oil and butter😋 served with bacon and Sigi sauce SERIOUSLY DELICIOUS😂