Be The Weekend MVP With These Gluten-Free Buckwheat Crepes

Photo by Liz Moody

Crepes are one of my all-time favorite healthy breakfasts. You can fill them with all sorts of delicious goodness (more on that later), and if made properly, they can pack quite a nutritional punch.

These are made with buckwheat flour, which, confusingly, is not a wheat or even a cereal grain at all. Buckwheat is actually a seed, related to rhubarb and sorrel. Because of this, it’s naturally gluten-free and rich in protein, fiber, flavonoids, and magnesium.

In various studies, it’s been found to control blood sugar and reduce the risk of cardiovascular disease. It has a subtle nutty flavor that, in this batter, perfectly complements everything from sautéed kale to chocolate-drizzled berries.

Speaking of, let’s talk about filling! I encourage you to play around—I have yet to come across a combination that doesn’t work, but here are a few of my favorites:

  • Homemade Nutella
  • Sautéed kale, Parmesan, and soft-scrambled eggs
  • Mushrooms sautéed in coconut oil with minced garlic and a dash of tamari
  • Wilted, sautéed spinach and garlic
  • Macerated berries with mint
  • Ghee, coconut sugar, and a squeeze of lemon
  • Almond butter, sliced bananas, and cinnamon
  • Raspberry Rose Chia Jam

Protein-Packed, Gluten-Free Buckwheat Crepes

Makes 10-12 crepes


  • 2 cups buckwheat flour
  • 2 cups milk of choice (I used homemade coconut cashew; the super-easy recipe is here)
  • 4 eggs
  • ½ teaspoon salt
  • 2 teaspoons vanilla extract
  • 1 cup water
  • 4 tablespoons avocado oil or melted ghee or coconut oil
  • 2 tablespoons high-heat oil of choice, for cooking


1. Mix together all ingredients until well-combined. Strain through a fine-mesh strainer to remove any lumps, then heat a large pan over medium heat until warm.

2. Add a bit of high-heat oil of choice (I love ghee and coconut oil), and swirl around to cover, then wipe away excess.

3. Pour a small amount of batter into the middle of the pan, then tip the pan around until it's spread into a thin layer and is crepe-shaped.

4. Cook for about 2 to 3 minutes, or until bottom is golden brown when you peek at it, then carefully flip and cook the other side for 1 to 2 more minutes. Slip onto a plate, add toppings, fold, and enjoy!

For more awesome healthy recipes, visit me over at And if you make these crepes, tag me on social media @sproutedroutes and tell me what you put in them!

And do you want to know if you should you go Keto? Paleo? Deciding what to eat to feel your best shouldn’t be complicated. We’ve removed the guesswork to give you all the best nutrition tips & tools, all in one place. Ready to kickstart your health journey? We’re here to guide you.

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