Teach Eat Love

Buckwheat Crepe Roll Ups

healthy lunch ideas

When I was a kid, my dad made crepes whenever I had a friend spend the night. Now that my preschooler is having regular sleepovers at her grandparents’ house, the crepe tradition continues.

Since my husband and I decided to give up wheat for Lent, I’ve been experimenting with alternative flours. I’m in love with buckwheat flour. It’s hearty, doesn’t have the bitterness that whole wheat flour can sometimes have, and makes a soft, bendable crepe. It’s also gluten-free if you or your kids have gluten sensitivities.

gluten free snack

These crepes are perfect for breakfast, lunch, or a quick snack. Just freeze them individually, toss in a bag, and pull them out as needed. They keep once they’ve been assembled for a day in the fridge, so they’re great for a make-ahead bite to eat.

Or eat the whole batch in one sitting like my daughter and I did. We smeared ours with cream cheese and strawberry jam. I might try mascarpone cheese and raspberry jam next time just for kicks, but I’m not sure how the simplicity of strawberry and cream cheese could be improved upon.

So, grab a crepe.

gluten free buckwheat crepes

Smear it with cream cheese.

buckwheat crepe

And a generous spoonful of your favorite jam.

(I like buying organic since strawberries are so high in pesticides. I also avoid brands sweetened with corn syrup and instead opt for fruit juice sweetened).

preschool snack ideas

Roll it up.

strawberry cream cheese crepe

And cut it into slices.

easy snack recipe

Simple, perfect, and sure to please your kids.

school lunch ideas

Yield: approximately 10 crepes

Prep Time: a few minutes

Cook Time: about 10 minutes

Total Time: about 15 minutes

Buckwheat Crepe Roll Ups

Sturdy, tender, and delicious, these gluten-free crepes are versatile, too. Great for breakfast, lunch, or a snack!


1 c. buckwheat flour

1/4 t. baking powder

1/4 t. salt

1 T. brown sugar

1 1/3 c. whole milk

2 eggs

butter as needed for cooking

Topping - jam, cream cheese, peanut butter, honey, etc


1. Whisk together the flour, baking powder, salt, milk, eggs, and sugar. The batter should look very thin.

2. Heat a crepe pan or a large skillet over medium heat and melt a small amount of butter for cooking.

3. If you'd like full crepes, use 1/3-1/2 c. batter, depending on the size of your skillet. Smaller roll-ups will require closer to a 1/4 cup of batter.

4. Tilt the skillet around or use the bottom of your measuring up to quickly spread the batter out into a round.

5. Cook until the edges begin to brown and bubbles form. Since these are fairly thin, this happens quickly. Flip and cook until the other side is done. Repeat with the remaining batter.

6. Spread softened cream cheese and jam on each crepe, roll up, and slice for a fun, bite-sized snack or breakfast.


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