Note: this low FODMAP Crepe recipe was updated in 2022.
As I mentioned in a previous recipe, we often enjoy pancakes on a Sunday morning. For a slight variation we sometimes have crepes, and I have my work colleague Ashleigh Macaskill to thank for this delicious gluten free, low FODMAP recipe. We usually have a combination of sweet or fruit fillings – try chopped strawberries (limit to 5), a sliced firm banana, blueberries (limit of 20 berries or 40g) or raspberries (limit to approximately 30 berries or 60g), lemon juice and sugar or maple syrup and a spoonful of whipped cream. These crepes are also great filled with savoury ingredients such as grated cheese, smoked salmon, scrambled eggs, spinach or salad.
For more breakfast ideas, have a look through my low FODMAP breakfast recipes.
- 110g gluten free plain flour (I used Doves Farm)
- 2 large eggs
- 200ml lactose free milk (note that if you were just going to have one or two crepes then it would be fine to use normal milk as this would be within limits for lactose)
- Optional: A few drops of vanilla extract or a pinch of cinnamon (for sweet filled crepes)
- Butter to grease the skillet or frying pan
- Place the gluten free flour, eggs and approximately 50ml of milk into a large mixing bowl and use a whisk or electric mixer to beat the mixture to a smooth, lump-free paste
- Gradually add the remaining milk (and vanilla or cinnamon if using) and continue to mix for another minute until you have a smooth, thin batter
- Heat a pancake skillet or frying pan on a medium heat and grease with a little butter (the temperature is about right when the butter sizzles but doesn't smoke)
- Give the batter a little stir as the gluten free flour has a tendency to settle to the bottom, then use a ladle to pour enough batter into the hot pan so that it forms a thin layer on the bottom as you quickly swirl it around
- Leave it for approximately 30 seconds to a minute before turning it or flipping it onto the other side (when the edges start to look brown, it's time to turn it over)
- Give it another 30 seconds on the other side then turn it onto a large plate while you make the rest of the batch
- This recipe should make 8 or 9 crepes depending on the size of your pan
Thank you for this and the pancake recipes. The cook Rachael Khoo has a recipe for cannelloni using buckwheat crepes to make the tubes. The recipe can be adapted to make it low formal. I will be giving it a go but a great idea I thought worth sharing.
That sounds great, I think this is the recipe here http://www.rachelkhoo.com/recipe/recipe-galette-cannelloni-video should be fairy easy to make it low FODMAP with a few substitutions. Thanks Jennifer!
Sorry should read low fodmap!
thank you for this delicious recipe!
I love finding low fodmap recipes online!
when i was first diagnosed I thought that I would be stuck with a bland and boring diet for the rest of my days.
but finding resources like this recipe make me feel normal again!
I also recently found the FODMAP Friendly app, this has been really handy for when when trying to normalise my low fodmap diet
Thanks Charlie, that’s great to hear. I’ve had a look at the Sue Shepherd FODMAP friendly app too and there’s a few different things they’ve tested that aren’t on the Monash app so it’s quite handy.
Just made these for lunch and they were gorgeous. they tasted just like normal crepes. Just a word of advice; the batter looks really runny but it is correct and does create the most amazing crepes. Thank you for sharing this recipe. I have just started eating and cooking low fodmap and have found your website really helpful.
Thanks Beth, I’m really pleased you enjoyed them 🙂
I love your website! Your recipes are amazing!!! I was depressed and stubborn when I was diagnosed with IBS. I absolutely refused to give up on “good” food and I have spend years dealing with the effects that they even became normal to me. Obviously over the years my IBS got worse, I couldn’t ignore it anymore so I reluctantly followed the doctors advice. Since I went on the FODMAP diet my stomach has felt better, I can actually feel I’m no longer inflamed and your recipes make staying on this diet easy and very attractive. I can see myself eating like this for the rest of my life. Thank you!
Thanks Dee, that’s really kind of you. Great to hear that the recipes have helped! Best wishes, Louisa