FREE 5-Ingredient Recipe EBook

• These Buckwheat Crepes Remind Me Of Paris
• Ingredients & Substitutions
• How To Make Buckwheat Crepes
• My Recipe Tips
• Savory Fillings
• Sweet Toppings
• Buckwheat Crepes Recipe card
• Recipe Reviews

These Buckwheat Crepes Remind Me Of Paris

I first tried buckwheat crepes on our honeymoon in France – 4 times, to be exact. They were everywhere, but if you know me, you know I had to research the best places. Not only were they absolutely delicious, I was pleasantly surprised to find out they are naturally gluten-free.

I wondered why I hadn’t made these yet, especially since my mom had buckwheat in the house at all times when I was growing up. It only took me 10 years to get around to testing this recipe (because, life!), but I’m so glad I did. Here’s why:

• Light, nutty flavor with a soft bite – Buckwheat crepes have an earthy flavor, but the texture is virtually identical to regular crepes. Since I don’t usually eat wheat, I love that so much.
• Healthier than traditional crepes – Buckwheat is naturally gluten-free and more nutrient-dense than white flour. And the other ingredients are simple.
• Savory or sweet – I made options for both, so these crepes do it all!

They’re one of my favorite brunch staples now, especially served with pate and French carrot salad . I feel like I’m in Paris. Make this buckwheat crepe recipe with me and you might feel the same!

Ingredients & Substitutions

Here I explain the best ingredients for my buckwheat crepes, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Buckwheat Flour – Don’t expect buckwheat flour to taste like white flour. It has a stronger, almost nutty flavor, but it’s absolutely delicious. I actually prefer its taste in savory buckwheat crepes, but I’ve developed my recipe to work for sweet ones, too!
• Butter – I also tested this with butter flavored coconut oil to give you a dairy-free option, and it was very close to the version with butter.
• Milk – I used whole milk, but 2% milk, almond milk , coconut milk beverage (the liquid kind from a carton, not the thick canned stuff), or even watered down half and half also works.
• Eggs – Use eggs at room temp. They blend more easily for a smooth batter.
• For sweet buckwheat crepes – Besti Monk Fruit Allulose Blend and vanilla extract . I add 2 tablespoons of Besti for just a hint of sweetness, perfect with sweeter filings. If you like your crepes more sweet, increase sweetener to 1/4 cup.
• Sea Salt – You’ll need this for both sweet and savory, but more for savory.

How To Make Buckwheat Crepes

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Blend the batter. Melt the butter (I use the microwave, but a small saucepan on the stove is fine). While it cools a bit, toss the buckwheat flour, milk, eggs, Besti, vanilla, and salt into a blender . Pour in the melted butter, then blend until the batter is smooth.
2. Cook the buckwheat crepes. Heat a 8-inch nonstick skillet over medium heat and melt a little butter — just enough to coat the bottom. Pour in about 1/4 cup of the batter and swirl the pan right away so it spreads out evenly. Let it cook until the bottom looks golden and set, then flip and cook the other side until golden, too. Repeat to use up the remaining batter.

My Recipe Tips

• The batter should be very thin. The ideal consistency is like heavy whipping cream, maybe even a tiny bit thinner. It can vary a bit depending on exactly how you measure. If it’s too thick, you can add another splash of milk. If it’s too thin, add another tablespoon or two of buckwheat flour.
• Do you have to use a blender? No, you can whisk by hand, but the texture turns out better blended.
• I recommend an 8-inch non-stick pan for easier flipping. If you want larger buckwheat crepes, though, you can use the 10-inch pan in the set. You’ll need about 1/3 cup of batter per crepe instead of 1/4 cup, so the recipe will make fewer of them.
• Preheat the pan very well, and adjust heat as needed. If you add the batter too soon and it’s too cold, your buckwheat crepes will fall apart. Medium heat is usually about right, but sometimes I need to turn it down to medium-low after it’s well heated.
• I love this long, thin spatula to flip. It slides under the crepes easily and the shape just works well.
• Don’t flip too soon. Make sure the bottom is golden and the crepe is pretty much set before you flip, or it will fall apart.
• Add 1/2 tablespoon of butter to the pan for every 2 crepes you cook. This prevents sticking without making any of them too greasy. You can use less as needed depending on how your pan looks – I just add more when it starts to look dry.
• For even better texture, make the batter 2 hours ahead. I don’t usually bother with waiting.

Savory Fillings

I had savory buckwheat crepes in Paris the most — they’re my favorite! To make these at home:

• Add fillings once the crepe is fully cooked. Crack a sunny side up egg in the middle last.
• Fold the 4 sides inward to make a square.
• Cover and cook over low heat, until the yolk is how you like it.

I made mine above with just egg, Gruyere cheese, and chives . Sometimes I add ham or tomatoes under the egg, and/or a drizzle of pesto or hollandaise at the end. I’ve also made a version with smoked salmon, cream cheese, and dill before adding the egg.

Sweet Toppings

Sweet toppings are more straightforward, as you don’t usually have to cook them. I served my sweet ones above with mixed berries and sugar free whipped cream .

More often, though, in France they folded or rolled the sweet fillings inside. Try it with my sugar-free Nutella , peanut butter and bananas, or strawberry jam . Feel free to experiment with any toppings you usually like on pancakes!

Ingredients

Tap underlined ingredients to see the ones I use.

• 5 tbsp Butter (or coconut oil for dairy-free; divided into 2 tbsp and 3 tbsp) ▢
• 1 cup Buckwheat flour ▢
• 1 1/4 cups Milk of choice (dairy milk, almond milk, or coconut milk beverage; at room temperature) ▢
• 2 large Eggs (at room temperature) ▢
• 2 tbsp Besti Monk Fruit Allulose Blend (for subtly sweet; use 1/4 cup if you like them more sweetness, or omit for savory crepes) ▢
• 1 tsp Vanilla extract (omit for savory) ▢
• 1/8 tsp Sea salt (or 1/4 tsp for savory) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a small bowl in the microwave or a small saucepan on the stovetop, melt 2 tablespoons of butter. Set aside to cool slightly.
2. Meanwhile, combine the buckwheat flour, milk, eggs, Besti, vanilla, and salt in a blender . Add the melted butter last.
3. Blend for about 30 seconds. Scrape the bottom of the blender if needed.
4. In an 8-inch skillet over medium heat, melt another 1/2 tablespoon of butter. Tilt the pan to coat evenly.
5. Pour 1/4 cup of batter into the pan and immediately tilt in a circular motion to let the batter spread to the edges. Cook for about 1 minute , until set and golden on the bottom. Carefully flip and cook for 30-60 seconds on the second side, until golden on the other side.
6. Repeat step 5 with the remaining batter, adding another 1/2 tablespoon of butter for every 2 crepes.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 2 buckwheat crepes

• Tips: Check out my recipe tips above to help you get the right batter consistency, flip without tearing, and cook your crepes perfectly every time.
• Store: If you have leftovers, just cover and keep them in the fridge — they’ll stay good for a few days. I like using extras for a quick breakfast or snack.
• Meal prep: You can cook them in advance, or blend the batter a few hours before.
• Reheat: Warm them in a skillet or microwave. A little butter helps if they are dry after heating.
• Freeze: Stack with parchment paper, wrap tightly in plastic wrap, and freeze in a zip lock bag.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Buckwheat Crepes

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

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Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

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2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Buckwheat Crepes

My easy buckwheat crepes are just like the ones I had in Paris, with simple ingredients. This recipe includes savory or sweet options.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/buckwheat-crepes/

Ingredients

• 5 tbsp Butter (or coconut oil for dairy-free; divided into 2 tbsp and 3 tbsp)
• 1 cup Buckwheat flour
• 1 1/4 cups Milk of choice (dairy milk, almond milk, or coconut milk beverage; at room temperature)
• 2 large Eggs (at room temperature)
• 2 tbsp Besti Monk Fruit Allulose Blend (for subtly sweet; use 1/4 cup if you like them more sweetness, or omit for savory crepes)
• 1 tsp Vanilla extract (omit for savory)
• 1/8 tsp Sea salt (or 1/4 tsp for savory)

Instructions

1. In a small bowl in the microwave or a small saucepan on the stovetop, melt 2 tablespoons of butter. Set aside to cool slightly.
2. Meanwhile, combine the buckwheat flour, milk, eggs, Besti, vanilla, and salt in a blender . Add the melted butter last.
3. Blend for about 30 seconds. Scrape the bottom of the blender if needed.
4. In an 8-inch skillet over medium heat, melt another 1/2 tablespoon of butter. Tilt the pan to coat evenly.
5. Pour 1/4 cup of batter into the pan and immediately tilt in a circular motion to let the batter spread to the edges. Cook for about 1 minute , until set and golden on the bottom. Carefully flip and cook for 30-60 seconds on the second side, until golden on the other side.
6. Repeat step 5 with the remaining batter, adding another 1/2 tablespoon of butter for every 2 crepes.

Maya’s Recipe Notes

Serving size: 2 buckwheat crepes

• Tips: Check out my recipe tips above to help you get the right batter consistency, flip without tearing, and cook your crepes perfectly every time.
• Store: If you have leftovers, just cover and keep them in the fridge — they’ll stay good for a few days. I like using extras for a quick breakfast or snack.
• Meal prep: You can cook them in advance, or blend the batter a few hours before.
• Reheat: Warm them in a skillet or microwave. A little butter helps if they are dry after heating.
• Freeze: Stack with parchment paper, wrap tightly in plastic wrap, and freeze in a zip lock bag.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)