Low FODMAP buckwheat Crepe
When following a low FODMAP diet, finding delicious and easy-to-make recipes that don’t upset your digestion can be challenging. But what if you could whip up a satisfying and versatile meal in less than 5 minutes with just three ingredients? That’s exactly what this Low FODMAP Buckwheat Crepe Recipe offers.
Buckwheat is not only naturally gluten-free but also low in FODMAPs, making it a fantastic option for those managing IBS or other digestive conditions. These crepes are light, slightly nutty in flavor, and serve as a perfect base for both sweet and savory toppings. Whether you’re craving a hearty breakfast or a light lunch, this buckwheat crepe recipe has you covered.
In this post, I’ll walk you through how to make these crepes and offer some delicious topping ideas that are low in FODMAPs and packed with flavor.
Low FODMAP Crepe:
Prepare the batter: In a bowl, mix the buckwheat flour, water, and a pinch of sea salt with a hand mixer or whisk until the batter is smooth and lump-free.
Cook the crepe: Heat a pan over medium-high heat and add a bit of olive oil to prevent sticking. Pour in the crepe batter, spreading it evenly across the pan. Cook for about 1.5 minutes on each side, or until the crepe is fully cooked and slightly golden.
Top and serve: Once cooked, remove the crepe from the pan and add your favorite low FODMAP toppings. You can experiment with sweet or savory combinations, depending on your taste preferences.
The values below are approximate.
Despite its name, buckwheat is not related to wheat and is naturally gluten-free. It’s a seed, not a grain, and offers a rich source of fiber, protein, and essential minerals like magnesium and manganese. This makes buckwheat a nutritious and gut-friendly alternative for those looking to avoid gluten and high-FODMAP ingredients.
For those unfamiliar with the low FODMAP diet, it’s a dietary plan designed to help manage symptoms of irritable bowel syndrome (IBS) and other digestive issues by reducing the intake of certain types of carbohydrates that can trigger bloating, gas, and discomfort.
Not only is buckwheat low in FODMAPs, but it’s also packed with nutrients that support overall health. It contains:
This recipe is as simple as it gets. With just three ingredients (buckwheat flour, water, and a pinch of sea salt) you can create a batch of tasty, low FODMAP crepes in minutes.
Ingredients:
While you can top your crepes with whatever you like, here are some delicious, low FODMAP topping ideas that pair perfectly with these buckwheat crepes:
If you’re looking to increase your protein intake, here’s a simple way to do it without adding high-FODMAP ingredients. Mix some peanut powder with your coconut yogurt before spreading it on top of your crepe. If the mixture becomes too thick, just add a splash of your preferred low FODMAP milk—almond, coconut, hemp, or lactose-free animal milk work well. This easy tip turns your crepe into a protein-packed meal that’s still gentle on your digestion.
This Low FODMAP Buckwheat Crepe Recipe is not only great for those with digestive issues but also perfect for people who are short on time. With minimal ingredients and a cooking time of less than 5 minutes, you can whip up a nutritious meal without spending hours in the kitchen.
One of the best things about this recipe is how versatile and meal prep-friendly it is. You can make a batch of crepes in advance, store them in the fridge, and reheat them as needed throughout the week. This makes it ideal for busy mornings when you want something filling and healthy but don’t have much time.
Customizable for Different Diets
Whether you’re following a low FODMAP diet, gluten-free diet, or simply looking for a healthy meal option, these buckwheat crepes are incredibly customizable. You can easily adjust the toppings to suit your preferences, making it a meal you can enjoy regularly without getting bored.
Here’s the nutritional breakdown of one serving of Low FODMAP Buckwheat Crepes with Toppings:
This recipe provides a balanced mix of carbohydrates, fats, and protein, making it a satisfying meal that will keep you full and energized. The high fiber content from the buckwheat flour, kiwi, and seeds supports digestive health, while the healthy fats from the peanut butter and sunflower seeds provide long-lasting energy.
There are plenty of reasons to give this Low FODMAP Buckwheat Crepe Recipe a try. It’s quick, simple, and customizable, making it a perfect meal option for anyone following a low FODMAP diet. Plus, it’s packed with nutrients that support overall health, from plant-based protein to fiber and essential vitamins and minerals.
Whether you’re looking for a quick breakfast, a post-workout snack, or a light lunch, this recipe has everything you need to fuel your body while being gentle on your digestive system. So, why not give it a try today?
related recipes
If you’ve been searching for ways to improve your gut health or reduce inflammation, chances are you’ve come across two popular terms: the Low FODMAP Diet and the Anti-Inflammatory Diet. They’re all over blogs, social media, and wellness magazines, and both claim to support digestion, energy, and overall well-being. But
If you’ve ever felt “butterflies” in your stomach before a big meeting, or lost your appetite during a stressful time, you’ve already experienced the gut-brain axis in action. But what is the gut-brain axis exactly, and why is it so important for your health? In this article, we’ll explore this
Is Maple Syrup Low FODMAP? A Sweetener Guide for IBS Relief If you’re navigating the Low FODMAP Diet, chances are you’ve stood in front of your pantry wondering: “Can I actually have maple syrup?” You’re not alone! Sweeteners can be one of the trickiest parts of managing IBS, especially because
I’m so glad you’re here, and I can’t wait to help you on your journey to better gut health. Remember, a happy gut is a happy life—and you deserve to feel your best every day. So, take a deep breath, dig into some delicious Low FODMAP recipes, and get ready to feel amazing!
Sign up for my newsletter with the best low FODMAP diet related information, recipes and menus, including the release date for my first book.
Just leave your email below to access to our low FODMAP food list.
We really hope this helps you getting through the diet with success!
