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.
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 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
Arrowroot 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 – Egg substitutes will not work in this recipe. If you want an egg-free baked good, try my Paleo Plantain Bread or Spice Cookies.
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.
- ½ cup arrowroot powder, available here
- 2 Tbs. coconut flour, recommended brand here
- 4 eggs
- 4 tsp. coconut oil, liquified
- Pinch of salt
- 1 cup milk of choice. If using full-fat canned coconut milk, use ½ cup coconut milk and ½ cup water.
- Whisk together all ingredients to create a watery batter. Alternatively, place everything in a blender and blend until smooth.
- Get your workstation ready. Start heating up your pan, and 8 to 10 inch skillet, over medium-low heat and preheat it for at least 3 minutes so the first crepe cooks evenly. 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.
- 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 (I use a ¼ cup measure for this). 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!
- 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.
- Repeat with the remaining batter.
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You kiss a lot of frogs before you kiss a princess.
This is recipe 34 that I’ve tried and it’s an 8/10
Some were basically inedible, even the dogs refused to eat them they were so bad.
I’ve been chief in the kitchen for 30+ years and for many the recipe was different to the photos taken or they were just a con.
The challenge with arrowroot flour is inconsistency between batches/packages.
The temptation is to make the mixture and use it straight away
I mixed mine in a bullet and left it for 6-7 minutes before blitzing it again prior to use.
This is a keeper … love your work
These look really good! I normally fail when doing thigs with coconut flour. Maybe I will have better success with arrowroot.
Do you think these crepes could be made and stored for use next day? And if so, how would you store? Maybe layer between wax or parchment paper?
They work fine layered between waxed paper. I’m not a morning person so if I want these I always whip up a batch the night before.
How about using lard as an alternative to coconut oil in the recipe and for greasing the pan? Although I love coconut oil for baking and cooking sweet dishes, I just can’t get used to the coconut taste in all my savory dishes…
I used to feel the same way. The first time I made something with coconut oil, I felt like it ruined the dish. Some how I started sautéing stuff in coconut oil for recipes. Fast forward a few years later and I made my black ban soup recipe for a friend. I had sautéed the onions/garlic in coconut oil. She told me the soup was great and did I use coconut oil in it? She could taste the hint of coconut oil. I was surprised! My family and I never taste the slightest hint of coconut in that soup! It taught me that you can become so accustomed to the flavour that you don’t taste it. I can taste it if I cook something like, eggs, and there are no spices, though. So it’s not like I never taste it. But in all my recipes where there are other flavours, I don’t taste it.
Hi, Renee…Because your post is from 2016, I imagine you have found coconut oil that has no taste and odor by now. Lol. But I thought I’d respond anyway just in case others reading these comments are in the same boat as you and I.
While I love foods such as coconut candy, coconut cake, coconut macaroons, coconut frosting, and Pina Colada ice cream, I just don’t like the taste or smell of coconut in my fried eggs, white sauce, gravies, and stews.
Thankfully, there is a choice of “flavor-and-odor-free” coconut oil versus regular “coconutty-tasting/smelling” coconut oil. Lol. But because some companies, for whatever reason, like to put this information on the back label of the container while others place it on the front, a person might have to spend a little time reading everything first. But it’s well worth it.
Either type of Coconut oil is a great addition to a healthy lifestyle. But sometimes I forget what my “oil” is going to actually look like when I remove the cover! Lol. Coconut oil…regular and odor/taste-free…will be solid in the jar when the temperature in your kitchen gets below 76 degrees Fahrenheit but it liquefies when your kitchen’s temperature gets above that.
A little more coconut oil info:
https://www.livestrong.com/article/446041-is-coconut-oil-good-for-frying-on-high-temperature-cooking/
https://sunwarrior.com/blogs/health-hub/50-of-the-best-uses-for-coconut-oil
Both types of coconut oil are definitely a staple in my house! 🙂
I used bacon grease for my savory ones. Yum!
I made these yesterday. My toddler daughter, husband, and I really enjoyed them. We will make them again.
This was the first time I’d ever made crepes. Like you said, the technique required some practice, but by the sixth crepe mine looked very pretty.
I topped our crepes with honey and blueberries.
http://draxe.com/arrowroot/ Here’s an article you might find interesting. Can’t wait to try these!
Would yolks be fine instead of whole eggs?
No, the whole eggs are integral to the structure and texture.
These are superb. I have made them with both arrowroot and tapioca flour and had great results with both. I make a full batch of its for two or three people, half batch for myself. This morning i had them for myself, one with mushrooms, onion, garlic, arugula and parsely, combined with just a touch of coconut cream, and one with mangoes and Thai bananas and a touch of raw honey. Wow! They are restaurant quality, and I’ve cooked professionally for most of my life. Thanks so much for a totally delicious paleo crepe! Once in a blue moon, we do get sick of fried eggs, and these really hit the spot!
thank you so much for this recipe! just made a 1/4 batch in a small pyrex measuring cup so I could pour them – your thorough instructions gave me the confidence i needed! they turned out amazingly well – my son is going to love them. every recipe from your site that i’ve made has turned out wonderfully. 🙂