Buckwheat and Brown Rice Flour Crêpes

Buckwheat and Brown Rice Flour Crêpes recipe videos

Buckwheat and brown rice flour crêpes are a gluten-free, nutty-flavored variation of the classic French galette, made by combining earthy buckwheat flour with mild brown rice flour for a tender texture. The batter typically includes eggs, milk (or a plant-based alternative), and a pinch of salt, often filled with savory ingredients like cheese, ham, or vegetables. This dish originates from the Brittany region of France, where buckwheat has been a staple crop for centuries.

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🍽️ Nutrition at a glance

These crêpes are a good source of complex carbohydrates and dietary fiber, providing sustained energy and supporting digestive health. A plain crêpe (without fillings) contains roughly 100-150 calories, with minimal fat and a modest amount of plant-based protein from the flours.

Nutrition breakdown

Calories	110 kcal
Protein	4 g
Carbs	18 g
Fat	2.5 g
Fiber	2 g
Sugar	0.5 g
Sodium	180 mg
Manganese	0.8 mg
Magnesium	40 mg
Phosphorus	90 mg
Iron	1.2 mg
Thiamin (B1)	0.1 mg
Niacin (B3)	1.5 mg
Copper	0.15 mg
Selenium	8 mcg

Per 1 crepe (about 60 g) · estimated, varies by recipe

💡 What's interesting

Buckwheat, despite its name, is not a wheat but a nutrient-dense seed related to rhubarb, making these crêpes naturally gluten-free and rich in minerals like magnesium and iron. Culturally, they represent a rustic, adaptable dish that has evolved from peasant food to a celebrated part of French gastronomy, often enjoyed during the annual 'Fête de la Galette' in Brittany.