Grain-Free Plantain Crepes

The healthiest (and easiest) way to fix your diet without dieting.

Eat Any Food ● Get Every Nutrient ● Transform Your Health

Jump to Recipe Print Recipe

This gluten-free and grain-free version of a French classic uses green plantains and eggs to make crepes for a sweet or savory dish. For a sweet crepe you might like to make some chocolate hazelnut spread and coconut whipped topping.

Add this recipe to your meal plan this week with Real Plans, the official Nutrivore meal planning app!

Featured Ingredients

When taking into account resistant starch, green plantains are a top food source of fiber, which serves as food for our gut microbiome. Per 1-cup serving, they also deliver at least 10% or more of the daily value of 12 other nutrients including vitamins, minerals, and phytonutrients.

Eggs are full of nutrients! A single serving of 2 eggs provides at least 10% or more of the daily value of 17 different nutrients, with the yolk containing the vast majority of the nutrition.

Green Plantain Nutrients

Chicken Egg Nutrients

Grain-Free Plantain Crepes

Nutrivore Score: 201

Prep Time 10

Cook Time 15

Total Time 25

Servings

Calories 103kcal

Print Recipe Pin Recipe

Ingredients

1 large green plantain
3 large eggs
3 tablespoons water
2 tablespoons coconut oil plus more for frying
1/8 teaspoon salt

Instructions

Peel the plantain and place in a blender or food processor with the rest of the ingredients. Puree for 2 minutes or until the batter is completely smooth.
Heat a crepe maker, crepe pan, or omelet pan over medium to medium-high heat.
Add 1 teaspoon of coconut oil to the pan (just enough that the crepe doesn’t stick, but not so much that the batter can’t spread with you swirl the pan). Add 3 to 4 tablespoons of the batter (you could use a 1/4-cup scoop or just eyeball it) and immediately hold the pan up over the element while you swirl/angle the pan so that the batter spreads out into a uniform circle. (If you have a crepe pan, use the spreader to spread the batter; if you have a crepe maker, follow the manufacturer’s directions.)
Cook the crepe for 45 to 75 seconds on the first side, until the top looks dry. Flip and cook on the second side for 15 to 30 seconds.
Repeat Steps 3 and 4 with the remaining batter, adding more coconut oil to eh pan as needed. If the batter does not spread easily, add another tablespoon of water to it before

Nutrition

Nutrition Facts

Grain-Free Plantain Crepes

Amount per Serving

Calories

103

% Daily Value*

Fat

6

g

9

%

Saturated Fat

4

g

25

%

Trans Fat

0.01

g

Polyunsaturated Fat

0.5

g

Monounsaturated Fat

1

g

Cholesterol

80

mg

27

%

Sodium

73

mg

3

%

Potassium

140

mg

4

%

Carbohydrates

10

g

3

%

Fiber

1

g

4

%

Sugar

1

g

1

%

Protein

3

g

6

%

Vitamin A

116

IU

2

%

Vitamin C

5

mg

6

%

Calcium

13

mg

1

%

Iron

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Notes

For sweet crepes, serve with fruit and coconut whipped topping or spread 2 to 3 tablespoons chocolate hazelnut spread over one side of the crepe and roll or fold. For savory crepes, serve with sauteed veggies, sausage, bacon, and /or scrambled eggs.

Share this article:

Plan this Recipe with Real Plans

Real Plans is the official Nutrivore meal planning app, powered by the Nutrivore Score.

Plan with Nutrient Density in Mind – Sort and filter recipes by Nutrivore Score, plus get full nutrition info for every recipe.
Customize Your Way – Adjust serving sizes, diet and food preferences, kitchen equipment, schedule, budget, and more.
Save Time, Eat Better – Drag-and-drop meal planning tools, automatic shopping lists, and over 3,000 recipes.

150+ Recipes to Eat Well, Feel Great, and Love Every Bite

Nutrivore Cookbook

The Nutrivore Cookbook helps you put Nutrivore to practice with a delicious collection of 150+ nutrient-dense recipes for breakfasts, lunches, dinners, snacks, and desserts!

Whether you’re looking to boost your health, add variety to your diet, or simply enjoy delicious, easy-to-make recipes, this cookbook is packed with flavor and flexibility.

Buy now for instant digital access.

Help Keep Nutrivore.com Free for Everyone to Use and Ad-Free

Support Us on Patreon

Shop Digital Products

About Michele Tedrick, NBC-HWC, Holistic Chef

Michele is a National Board-Certified Health and Wellness Coach (emphasis in Functional medicine) and Holistic Chef. While the early part of her career focused on driving strategy and vision for companies on a business marketing level, her current focus is helping individuals define their own vision for personal health and well-being with one-on-one coaching at NutrivoreLife.com.

About Dr. Sarah Ballantyne, PhD

In her signature positive and engaging style, New York Times bestselling author and health expert SARAH BALLANTYNE, PHD, empowers you with the nutrition knowledge and practical tools you need to adopt a healthy diet—regardless of your preferences, budget, location or past behaviors. With the enthusiasm of a world-class science teacher, Dr. Ballantyne presents Nutrivore as an inclusive, science-backed approach focused on nutrient density rather than restrictive dieting: nourishment, not judgment.

Leave a Reply Cancel reply