Gluten-Free Crêpes Filled with Banana and Lactose-Free Fromage Blanc

Preparation Steps

1. Make the crêpe batter: In a large bowl, combine the rice flour and salt, then mix together. Make a well in the centre, crack in both eggs and begin to whisk, gradually incorporating the plant-based milk to avoid lumps. Add the melted coconut oil (cooled to room temperature) and whisk until you have a smooth, pourable batter. Leave to rest for 10 minutes at room temperature — this allows the rice flour to hydrate properly and makes the crêpes easier to cook.

2. Prepare the filling: While the batter rests, mash the ripe bananas with a fork in a bowl until you have a rough, compote-like texture. Fold in the lactose-free fromage blanc, cinnamon, vanilla extract and maple syrup if using. Mix gently with a spatula until you have a smooth, creamy mixture. Set aside at room temperature (do not heat) to preserve the live probiotic cultures in the fromage blanc.

3. Cook the crêpes: Heat a non-stick frying pan over a low to medium heat. Lightly grease it with a little coconut oil, spreading it evenly with a piece of kitchen paper. Pour in a small ladleful of batter (approximately 60–70ml) and tilt the pan in a circular motion to spread it evenly. Cook for 1 to 2 minutes until the edges begin to lift and the surface is no longer shiny, then flip and cook for a further 30 seconds on the other side. Cooking over a low heat is important — it prevents the delicate gluten-free crêpe from burning and helps preserve the nutrients. Repeat with the remaining batter to make approximately 6 to 8 crêpes.

4. Fill the crêpes: Allow the crêpes to cool slightly before filling — they do not need to be hot. Place a generous tablespoon of the banana and fromage blanc cream in the centre or across one half of each crêpe. Fold in half and then in half again, or roll them up gently. This step at a lukewarm temperature (rather than hot) is essential to keep the filling below 40°C and protect the live probiotic cultures in the fromage blanc.

5. Plate up and serve: Arrange the filled crêpes on a plate. Scatter over a few pecan pieces or a pinch of chia seeds for an extra boost of omega-3s and fibre. You can also add a few fresh banana slices as decoration. Serve immediately to make the most of the active probiotics and the pectin fibre from the banana.

💡 Gut-Friendly Tips

• Ripe bananas are key: A yellow, speckled banana contains more active pectin and less resistant starch, which can be harder to digest and may cause bloating. If your banana is still green or firm, leave it for another day or two before using.
• Mind the temperature of your fromage blanc: Never spoon it into a crêpe that is still very hot. The lactic cultures (Lactobacillus bulgaricus, Streptococcus thermophilus) do not survive above 40°C — a lukewarm crêpe is warm enough to enjoy without destroying the beneficial bacteria.
• Strict low-FODMAP adaptation: Limit banana to around 100g per serving (half a ripe banana is sufficient) to stay within tolerated thresholds if you have irritable bowel syndrome (IBS). If you have a known intolerance to banana, replace it with cooled cooked carrot purée — equally gentle on the gut and naturally sweet.
• Egg-free option: Replace each egg with 1 tablespoon of chia seeds soaked in 3 tablespoons of water for 10 minutes. This also enriches the recipe with additional prebiotic fibre.
• Storage: Unfilled crêpes will keep for 24 hours in the fridge. Always fill them at the last moment to prevent the moisture from the filling making them soggy, and to keep the probiotic cultures as active as possible.