The perfect crêpe

The perfect crêpe 1

Stack of the perfect allergy-friendly crepeIt was our family Christmas dinner last year, and my nephew got excited when he saw the stack of waffles I had brought. Then he stopped and asked his mom, “Aunty Angela made those – are they healthified“?

I confess, it is true that I like to try and improve the nutritional profile of food that I cook, and remove ingredients that may be problematic for some. Some of my attempts have been less successful than others (don’t get my husband started on the time I made him cauliflower waffles..). There have also been times when I have had to eat whole batches of my creations myself because no one else liked them (yay, more sugar-free sweet potato truffles for me!).

But this crêpe recipe was not one of those times. This is really the perfect crêpe. Free from gluten, dairy, and sugar; light and soft; easy to flip – what more could you ask for? They look and taste just like ‘regular’ crêpes, but you can eat more of them without have any digestive side effects.

The perfect crêpe 2


Invite friends and make up a double batch! Some of our favourite toppings include homemade sugar-free chocolate mousse spread; cinnamon honey and lemon juice, spinach and mushroom, bolognese sauce, butternut and sage, and strawberries and cream. My daughter says that because these are French crêpes and not just pancakes (as we usually refer to them in South Africa), they must be spread half-way and folded in quarters, like they do in France, but feel free to eat them any way you like!

Adapted from a crêpe recipe published in Fresh Living magazine.

Serves 4

The perfect crêpe

Yields Approximately 24 crepes

The perfect crêpe recipe - perfectly thin, perfect for flipping, perfect with sweet or savoury topping, and perfect for anyone who can't tolerate gluten or dairy, all while tasting just like a regular crêpe.

1 hr, 15 Prep Time

1 hrCook Time

2 hr, 15 Total Time

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5 based on 2 review(s)


  • ½ cup buckwheat flour or ground buckwheat
  • ½ cup oat flour or ground oats
  • 1 cup cornflour (cornstarch)
  • 2T flax seed meal or ground flax seeds (optional)
  • Pinch Himalayan salt
  • 4 eggs (pastured from a local farmer if you can get them!)
  • ¼ cup apple cider vinegar (I use homemade)
  • ¾ cup water
  • 2 cups milk of choice (I use homemade coconut milk)
  • 1T extract of choice (I have vanilla, lemon and peppermint at different times) - optional


  1. Mix dry ingredients together in a large bowl or jar.
  2. Add wet ingredients and beat together until smooth.
  3. Let mixture rest for at least an hour or ideally overnight in the fridge.
  4. Whisk again, then fry a large spoonful in a little butter in a cast iron pan over medium-low heat.
  5. Use just enough batter to coat the pan to make the perfect thin crêpe.
  6. Cook for about a minute or until batter is dry and edges curl up.
  7. Flip and cook for about 30 seconds on the other side or until lightly browned. If it won't flip, cook the first side a little longer.
  8. Place on a covered plate or on a plate inside a warm oven until you are ready to eat.
  9. Serve with your choice of sweet or savoury spreads. Enjoy!


If you prefer extra fibre, grind whole buckwheat instead of unhulled. Cooking time is based on one person flipping crêpes using one pan. If you use two pans the time will be halved. My daughter says because these are French crêpes, they should be spread halfway and folded into quarters to eat!


ovo vegetarian
gluten free
dairy free
soy free
wheat free
treenut free


Nutrition Facts
    Amount Per Serving
  • Calories 546
  • % Daily Value*

  • Total Fat: 30 g 46.15%
  • Saturated Fat: 23 g 115%
  • Cholesterol: 140 mg 46.67%
  • Sodium: 456 mg 19%
  • Potassium: 357 mg 10.2%
  • Total Carbohydrate: 52 g %
  • Sugar: 1 g
  • Protein: 12 g
  • Vitamin A: 4.04%
  • Calcium: 60 mg 6%
  • Iron: 6 mg 33.33%
  • * Percent Daily Values are based on a 2000 calorie diet.

    Click Here For Full Nutrition, Exchanges, and MyPlate Info


  1. Bronwyn
    I have sampled these delicious crepes and can attest to their deliciousness and family-likeability. My fussy eaters at home wolfed them down. They are super filling and don't make you bloated either! Win-win
    1. Post

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