3 Ingredient Paleo Crepes

3 ingredient paleo crepes, with arrowroot flour

Paleo Crepes with Arrowroot Flour

I recently introduced arrowroot flour into my diet and it seems to agree with me… and I agree with it! Up until now, the baked good recipes here called for coconut flour, since I’m not a fan of baking with almond flour or other nut/seed flours due to the anti-nutrient properties. I look forward to more experiments with arrowroot flour and I hope to make arrowroot recipes without eggs, since I’m following the autoimmune paleo protocol right now. 

Browsing the recipes on my site, you may be under the impression that I consume grain-free baked goods on a regular basis. Although I enjoy crafting healthy recipes suitable for restricted diets (because I know that baked goods are a welcome addition when you have limited food options), I only make baked goods occasionally. Baked goods and treats, even when made with healthy flours such as arrowroot or coconut flour, should still be kept in moderation.

These 3 ingredient paleo crepes are a delicious and versatile tortilla or wrap substitute. The arrowroot flour makes these perfectly pliable and flexible – you can bend, roll and fold them without any tearing or breakage. They work for sweet dishes – fresh berries and whipped coconut cream would be delightful with these crepes! Alternatively, they make excellent sandwich wraps.

These store well and I’ve kept them for a few days in an airtight container in the fridge. They freeze well, too. Make sure to separate each crepe with a layer of parchment or waxed paper before freezing in an airtight container. 

About the ingredients

3 ingredient paleo crepes, with arrowroot flourArrowroot flour – also called arrowroot starch, it is a fine powder with the texture of cornstarch. Made from the roots of the arrowroot plant, it is an easily digestible starch and often better tolerated than tapioca starch, which shares similar cooking properties. Arrowroot is often used to thicken sauces and gravies, but it also makes excellent paleo crepes. You can find arrowroot flour here or at your local health food store.

Eggs – let me be blunt: egg substitutes will not work in this recipe. If you can’t eat eggs, I feel your pain as I’m off eggs right now, too.

Coconut oil – the coconut oil needs to be liquified before adding to the batter. Just melt it over low heat until it is liquid but not hot. Alternatively, you could use avocado oil or olive oil. I prefer not to heat the latter oils because they are not as heat-stable as coconut oil, but it works in a pinch.

3 Ingredient Paleo Crepes

Yield: Makes 8 - 12 crepes, depending on the size of your pan

3 Ingredient Paleo Crepes

Ingredients

  • 1/2 cup arrowroot powder (find it here)
  • 4 eggs
  • 4 tsp. coconut oil, liquified
  • Pinch of salt
  • 3/4 cup plus 1 Tbs. water (you may need slightly more) OR use milk of choice (if using full-fat coconut milk, water it down with water because it will be too thick)

Instructions

  1. Whisk together all ingredients to create a watery batter. Alternatively, place everything in a blender and blend until smooth.
  2. Get your workstation ready. Start heating up your pan over medium-low heat and preheat it for at least 3 minutes so the first crepe cooks evenly. I used an enameled cast iron skillet, which creates slightly larger crepes. You can use a smaller pan, such as an 8-inch skillet, to make smaller crepes. You'll also need some coconut oil for greasing the pan, plus a paper towel or pastry brush so you can brush the pan with oil.
  3. To make the crepes, first brush a thin layer of oil on the pan. Then, use a measuring cup to pour about 3 Tbs. of batter into the pan. Quickly tilt the pan around so the batter spreads. Working quickly, use the back of a spoon to spread the batter around into any bare spots on the pan. If this is your first time making crepes, don't worry - there is a slight learning curve. Once you get the hang of it, it's a piece of cake!
  4. Cook the crepe for about 30 seconds on the first side, until barely golden and dry.The easiest way to flip the crepe is with your fingers. It doesn't hurt if you do it quickly :-) Loosen the edge of the crepe with a fork/spatula and make sure the crepe is not sticking anywhere on the pan. Then use your thumb and forefinger on both hands to hold the edge of the crepe and quickly flip it over. Cook for about 30 seconds on the second side, until done.
  5. Repeat with the remaining batter.
http://empoweredsustenance.com/paleo-crepes-arrowroot/

Have you used arrowroot flour before? How do you use it? 

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Comments

  1. Rachel H. says

    I am so excited to try this!!!! I have been looking for a crepe recipe that I can use, since I can’t have grains. Thank you so much!!!

  2. says

    I am definitely looking forward to trying this recipe. I’ve never used Arrowroot for pancakes before. In fact, I didn’t even know what arrowroot was before I went Paleo. Thanks for sharing!

  3. says

    Thanks for sharing Lauren! I haven’t tried arrowroot flour yet… this may have to be my first attempt :)
    Good luck with the autoimmune paleo process. I hope it helps :)

  4. Kate says

    Hi Lauren, thanks for all the great information…I always look forward to your emails! I tried clicking on your “anti-nutrient properties” link on this page, and it said not found :( Has it moved? Thanks!

  5. ellen says

    I’ve used arrowroot flour for 45 years in place of corn starch to thicken sauces and in apple pies, etc. Works well but I haven’t used it since I’ve gone paleo. I’ll definitely give these a try as my crepe pan is sad and lonely. I want to suggest that you may, when you decide to try eggs again, want to try soy free eggs. I can’t eat regular eggs but I have no trouble with soy free. Just a suggestion. I know I’d really miss eggs!

  6. Scarlet says

    I found this recipe on another site about 2 years ago and have made it countless times. It’s an amazing recipe, sweet or savoury. For breakfast I eat it with a big dollop of crème fraîche and some cinnamon sugar – it tastes exactly like my grandma’s blintzes! Also, they’re fab with some crushed avocado and kimchee on top.

    I use tapioca flour sometimes to replace the arrowroot and it works fine.

    • says

      Your serving ideas sound delicious! However, this is my original recipe – it must be a coincidence if it appears on another site from two years ago as I certainly didn’t copy the recipe from anyone. I just wanted to make that clear :-)

  7. Mark says

    I have used this as an egg substitute when I made vegan crepes at a fine dining restaurant.

    To replace one egg:
    1 tablespoon ground flaxseeds
    3 tablespoons water (or other liquid)

    It works great and if you forget about it and find it a month later it makes a surprisingly beautiful blue mold. This was in 94 in Fort Worth so I did not sell too many vegan crepes.

  8. Avi says

    Yay! Finally a good crepe recipe! I love creeps and have tried so many recipes that disappoint, this is absolutely not one of them. The crepe can be rolled without breaking!!!
    I have a feeling I’ll be using this many many times!
    Thank you!

  9. tatagaga says

    I just made those crepes!!! And i love them!! See i decided to go grain free and it s hard because i m from France so i like crepes a lot and until now never find a good recipe so thank you thank you so much for that great recipe!!

    • erica says

      actually ignore my previous comment! Total user error lol. I halved the recipe….except for the water. I’ll blame the crying baby in the background :-P

      Now I’m excited to try these again! :)

  10. Maria says

    Lauren ,

    Why you cannot eat eggs, if I may ask you?I will try these crepes as soon as I will get arrowroot :)

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