Plantain Crepes (grain-free, nut-free)
I created this simple plantain crepe recipe one morning on a whim, out of a need to feed my family. The kids were starving, begging for something quick. I had a bunch of plantains on my counter and plenty of pastured eggs in my fridge so I just tossed ingredients into the Vitamix and came up with a very easy gluten-free and grain-free crepe recipe. Everyone loved them, and a few minutes later all of the crepes had disappeared! The kids were hungry for more, so I made another batch, measured everything carefully, and jotted the recipe down so we could make them again. These simple whole food crepes have now become a breakfast staple! Use this recipe to test eggs during Phase 3 of The Elimination Diet.
This recipe can also be found in my new Nourishing Meals cookbook and guidebook for raising healthy children!
There are so many ways you can serve them. Here are our favorite sweet and savory ideas. Just add the fillings to one side of the crepe, then roll it up and enjoy! Please share below in the comments your favorite fillings!
Sweet:
- long strips of bananas and dollops of raw almond butter
- a sprinkling of cinnamon and coconut sugar
- homemade berry jam and a dollop of coconut sour cream
- mashed fresh strawberries and a dollop of organic Greek yogurt
Savory:
- smoked wild salmon, baby arugula, chives, and organic cream cheese
- cashew cream cheese, organic turkey slices, fresh dill, butter lettuce
- hummus, avocado, red onion slices, and broccoli leaves
- cabbage sautéed with cumin seeds, leftover cooked chicken, and sliced avocado or guacamole
Plantain Crepes
Green plantains are a low-glycemic source of easily digestible starches. In fact, traditional cultures all over the globe rely on plantains as a source of carbohydrates. Green plantains are also an excellent food to help nourish the beneficial bacteria in your gut! I have found that it is best to use green plantains that are starting to just barely ripen up; they should have a very small amount of yellow on their skins. Unripe plantains can be peeled using a paring knife. Simply slice the two ends off, then run the knife down one of the ridges of the peel (slicing it until you hit the plantain), then along another. Use a butter knife or spoon to lift the peel up off of the plantain. You can then use the knife to scrape off any excess peel. I like to chop the plantains into chunks before adding them to the blender. Omit the maple syrup if you plan on using these crepes with savory fillings. Crepes can be kept in an airtight container in the refrigerator for up to a week.
- Place all ingredients, except for oil or butter, into a blender and blend until smooth.
- Heat a 10-inch cast iron skillet over medium-low heat (do NOT use a non-stick skillet because of toxicity). I like to heat two pans at a time so I can get the crepes done faster.
- Add about a teaspoon of butter or oil, then pour in the batter.
- Gently move the pan to spread the batter out.
- Cook for about 60 seconds on each side.
- Transfer to a plate and repeat with remaining batter, adding about a 1/2 teaspoon to 1 teaspoon oil or butter in between each crepe.
Use this recipe in our Meal Planner
About the Author
Alissa Segersten, MS, CN
Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 1,800 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.Nourishing Meals Newsletter
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Comments
How durable are these? Enough so to make a breakfast burrito with?
Hello! Not sure if you will see this, but I just made a double batch to brig to my daughters Montessori school for cultural day tomorrow! 95 crepes!
What is the best way to store them for tomorrow?
Great idea Michelle! I will give that a try sometime. :)
That's fantastic! Thanks so much for sharing! :)
These really do need eggs, sorry! Unless someone else here has figured out a way?
I made these with green-yellow bananas & whole raw milk substituted for plantains & water, and they came out absolutely delicious! Thanks for the inspiration! Appreciate your blog and books so much.
I had never thought about the impacts to other countries when we buy non-organic. That's a great point. Some produce managers will order for you if you ask.
I've been making these for quiet awhile. Great without syrup and water for a sandwich bread.
Is there any way to make these without eggs? Thanks!
Yes! They really are so quick. My children really enjoy the crepes sprinkled with cinnamon and coconut sugar. :) I have not tried plantain pancakes. I'm guessing you would add baking soda and less water?
Thanks so much for bringing this to everyone's attention! This information is so important! If you cannot find organic plantains then just skip the recipe. I wonder if unripe organic bananas might work as a replacement?
We buy organic plantains from our local food co-op.
We have been loving plantain pancakes here! I hadn't considered adding water to make the batter a thinner crepe-like consistency. Great idea! I also really love that the plantain pancakes/crepes are a quick toss in the blender and pour on the pan kind of breakfast!
Sorry, but I forgot to add, when we buy conventional plantains, we are supporting the use of pesticides and herbicides in second and third world countries, where children are impacted by the use and over-use of these chemicals. Here is one example: http://www.environmentalhealthnews.org/ehs/newscience/2012/08/2012-1220-chlorpyrifos-children-costa-rica-plantations.
I also wonder if fumigation gases can penetrate the skin of plantains. We are all very much agains conventional bananas for these reasons.
Great recipe! But I can not find organic plantains anywhere. Conventional plantains are treated with synthetic pesticides/herbicides and are irradiated when they come into our country. If you have a source for organic plantains, please share it. Many thanks.