Savory Buckwheat Crepes



  • 1 cup raw buckwheat groats
  • 1 tablespoon chia seeds
  • 1 tablespoon za’atar spice (optional)
  • ¼ teaspoon red pepper flakes (optional)
  • ¼ teaspoon sea salt
  • 1 ½ cups filtered water (room temperature)
  • 2 handfuls fresh baby spinach

Arugula and Pea Pesto

  • 2 handfuls of fresh arugula
  • ⅓ cup nutritional yeast
  • 1 large fresh garlic clove
  • 1 tablespoon hemp hearts
  • ⅓ cup raw walnuts
  • ¼ teaspoon sea salt
  • ⅓ cup extra virgin olive oil
  • ½ cup fresh or frozen peas

Optional fillings

  • Roasted or pickled beets, thinly sliced
  • Pea sprouts
  • Hard-boiled eggs, sliced
  • Goat cheese
  • Spinach, arugula, or baby romaine



Step 1 Savory Buckwheat Crepes Healthy Recipe

Step 1

Wash and drain the buckwheat. Place in a high-speed blender with the chia seeds, za’atar spice, red pepper flakes, sea salt, and water. Set aside and allow to rest at room temperature for 15 minutes. After 15 minutes, add the spinach and blend for 30-45 seconds, or until the batter is smooth.

Step 2 Savory Buckwheat Crepes Healthy Recipe

Step 2

Meanwhile, prepare the pesto by adding the arugula, nutritional yeast, garlic, hemp hearts, walnuts, and salt to a food processor. Blend for 20 seconds then add the olive oil, scrape sides, and continue to blend for 10 seconds. Rinse the peas with hot water, then drain. Add the peas to the food processor and pulse for 10 seconds. The consistency should be textured, not smooth. Store in the fridge until ready to use.

Step 3 Savory Buckwheat Crepes Healthy Recipe

Step 3

Begin to prepare the crepes by heating a non-stick pan over medium heat. Once hot, add ½ cup batter. Since the batter is thick, use a spatula or the bottom of your measuring cup to spread and flatten the crepes evenly to a 6-inch diameter crepe. Cook undisturbed for 1½ minutes, flip using a spatula, and cook for 30 seconds. Repeat with the remaining batter.

Step 4 Savory Buckwheat Crepes Healthy Recipe

Step 4

Once all the crepes are ready, begin to prepare any desired fillings or just use the pesto. Assemble crepes by spreading 2 tablespoons of pesto on each crepe, stack with your favorite fillings (if using), roll, and enjoy!


Nutritional Information

Nutritional analysis per serving: Calories: 283, Total Fat: 18g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 596mg, Carbohydrates: 25g, Fiber: 6g, Sugars: 1g, Protein: 9g, Net Carbs: 20g


We're grateful for our sponsor

Paleovalley’s Superfood Bars are one of my favorite healthy options, especially when I’m short on time. And right now (but only for a limited time), their Pumpkin Spice Superfood Bars are back in stock—packed with all the classic fall spices we love without the added sugar and artificial flavors most pumpkin spice products contain. These bars are loaded with protein from grass-fed bone broth protein and ten of the world’s most powerful superfoods, like organic broccoli, spirulina, turmeric, blueberries, and pumpkin seeds, and they taste amazing.

Try Paleovalley Superfood Bars today and get 15% off all five flavors!

Back to Content Library