Crepes

These low-FODMAP crepes swap wheat flour for a gluten-free 1:1 blend and use lactose-free milk, so you can fill them with berries and maple syrup instead of high-FODMAP fruit.

Prep 10 min

Cook 20 min

Serves 4

Gluten-freeVegetarian

Ingredients

• 1 cup (150g) gluten-free 1:1 flour blend
• 2 large eggs
• 1 1/4 cups (300ml) lactose-free milk
• 2 tbsp (30g) unsalted butter, melted, plus a little more for the pan
• 1 tbsp cane or white sugar
• 1/4 tsp salt
• 1 tsp vanilla extract (optional)
• 1/4 tsp xanthan gum, only if your flour blend does not already contain a gum

For filling (per serving):

• Fresh strawberries, about 10 medium, sliced
• Blueberries, up to 1/4 cup (about 20 berries)
• Raspberries, a small handful (about 30g)
• Pure maple syrup, up to 2 tbsp
• Lactose-free yogurt or lactose-free whipped cream (optional)

Instructions

Make the batter

1. Whisk the eggs, lactose-free milk, melted butter, sugar, salt, and vanilla in a bowl until smooth.
2. Add the flour blend (and xanthan gum if using) and whisk until no lumps remain. The batter should be thin, close to heavy cream. Whisk in a splash more milk if it seems thick.
3. Let the batter rest for 20 to 30 minutes at room temperature. This hydrates the gluten-free flour and gives a smoother crepe.

Cook the crepes

1. Heat a nonstick or well-seasoned skillet over medium heat and brush lightly with butter.
2. Pour in about 1/4 cup of batter and immediately tilt and swirl the pan so the batter spreads into a thin, even circle.
3. Cook for 1 to 2 minutes, until the edges lift and the underside is golden. Loosen with a spatula, flip, and cook the second side for about 30 seconds.
4. Slide onto a plate and repeat, brushing the pan with butter between crepes. Whisk the batter again if it thickens as it sits.

Fill and serve

1. Lay a crepe flat and add a line of berries down the center, keeping to the portions listed above.
2. Drizzle with maple syrup, add lactose-free yogurt or cream if you like, then fold or roll. Serve warm.

Tips & Substitutions

• Rest the batter. Twenty to thirty minutes lets the gluten-free flour absorb liquid, which reduces graininess and helps the crepes hold together when you flip them.
• Check your flour blend. Some gluten-free all-purpose blends add inulin or chicory root fiber. Read the label and pick one built on rice, corn, tapioca, or potato starch.
• Dairy-free version. Use a low-FODMAP plant milk such as almond or macadamia and cook in oil or a dairy-free spread instead of butter.
• Savory crepes. Drop the sugar and vanilla, add a pinch more salt, and fill with a hard cheese like cheddar or Swiss plus sauteed spinach.
• Firm banana option. A sliced firm, barely ripe banana works as a filling. Ripe banana climbs in FODMAPs, so keep to a firm one and check the Monash app for the current serving size.
• Thin as needed. Gluten-free batter keeps thickening in the bowl, so whisk in a little more milk if it stops spreading into a thin circle.

Why This Works

• Gluten-free flour replaces wheat. Wheat flour is high in fructans. A 1:1 blend built on rice, corn, tapioca, or potato starch gives the same thin crepe without that load.
• Lactose-free milk. Lactose is the FODMAP in regular milk. Lactose-free milk has the lactose already broken down, so it stays low-FODMAP at these amounts.
• Eggs carry the structure. Eggs contain no FODMAPs, so they bind and enrich the batter without adding to the total.
• Berries and maple, not honey. Maple syrup is low-FODMAP up to about 1 tablespoon, and capped portions of strawberries, blueberries, and raspberries keep the filling gentle. Honey and agave are high in excess fructose.

Storage

Stack cooked crepes with a small square of parchment between each and refrigerate in an airtight container for up to 3 days. Reheat in a dry skillet over low heat or briefly in the microwave. To freeze, stack with parchment, wrap the stack well, and freeze for up to 2 months, then thaw in the fridge before reheating. Fill only just before serving so the crepes do not turn soggy.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.