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 :)

  11. Kim says

    These look awesome. Wish I could try them, but I have egg allergies. Might use this as one of my test recipes when I start re-introducing things!

  12. Jen says

    Hi Lauren, Love your posts! Thanks for all the great advice! I have a question, though. I keep reading conflicting information about avocado oil. My bottle, manufacturers and several other sources recommend it for high-heat cooking, up to 450 degrees. Notes above say it’s not good for high-heat. Can you help clear that up? Thanks!

  13. Elena says

    Have you tried using a “gelatin egg” ? I have just now learned about such thing. I will have to attempt when I get a chance. I thought it was awesome if it worked. Bonus gelatin is always a good thing

  14. Vikki says

    I love this recipe and I love your blog. . I will absolutely be making this. And I’m sure I will love it.
    I have to say it, and maybe it’s picky, but you have four ingredients listed, not three.
    Keep up the great work Lauren.

  15. Kelly says

    I have to say Lauren I love so many of your recipes they are so quick and easy to make. I made these last night and filled them with a chicken (chicken enchiladas) grated cheese on the top and grilled them, everyone loved it.. Also made them this morning but added maple syrup, cinnamon and nutmeg and rolled bananas in them really yummy.

  16. EvelynU says

    I don’t see how this is any better than wheat:

    per Wikipedia

    The lack of gluten in arrowroot flour makes it useful as a replacement for wheat flour in some baking uses. Like other pure starches, however, arrowroot is almost pure carbohydrates and devoid of protein, thus it does not provide a complete substitute for wheat flour for bread-making, which requires gluten.

  17. Gary says

    just made the crepes this morning i have to say WOW they are fantastic put a little honey on them and could;t stop eating them.. . Now what to fill them with the next time any suggestions or recipes.
    thanks

    g.

  18. Moriah says

    I made these last night and they were very tasty but they were greasy. I only oiled my pan slightly, but they stayed pretty greasy – even after they had cooled. Any suggestions? Do you put each one on paper towel after cooking? I made about 36 of them — I’m just thinking about the amount of paper towel I’d go through…

  19. Helen says

    I made these this morning and they are perfect in taste, texture and appearance! Light, silky and with just a little bit of bite – they are really authentic. So many flourless recipes are just a disappointment, but I honestly don’t think you’d know these weren’t traditional crepes if you weren’t told. I even find them much easier to flip than crepes containing wheat flour. Thank you so much for sharing the recipe. Now I need to think about healthy toppings and fillings. If only someone could develop an authentic substitute for lemon and sugar! ;)

  20. Nathalie says

    Dear Lauren,

    I have tried many Paleo recipes and yours have been marvellous! The crepes are fantastic and the Sun Dried Tomatoe Meatloaf is to die for. Thank you so much. You will be my go to for recipes from now on.

    Nathalie

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