Savoury Buckwheat Crêpes with Egg and Spinach: A Gut-Friendly, Gluten-Free Recipe

Preparation Steps

Make the Galette Batter

1. Combine the dry and wet ingredients: in a large bowl, add the buckwheat flour and the pinch of salt. Make a well in the centre, then crack the egg into it. Using a fork or a whisk, begin incorporating the egg into the flour, working from the centre outwards.

2. Add the water gradually: pour in the cold water in a slow, steady stream, whisking continuously to prevent lumps from forming. The batter should be fluid and slightly thicker than a classic crêpe batter, with no visible lumps. If a few small lumps remain, pass the batter through a fine-mesh sieve.

3. Rest the batter: cover the bowl with a clean tea towel or cling film and leave to rest for at least 20 minutes at room temperature. This resting time is important: it allows the buckwheat flour to fully hydrate, which makes the galettes easier to cook and gives them a better texture.

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Prepare the Spinach Filling

4. Wilt the spinach: heat a frying pan over a medium heat with one tablespoon of olive oil. Add the fresh spinach (or defrosted and well-drained frozen spinach). Cook gently for 2 to 3 minutes, just until the leaves are wilted and glossy. Season lightly with salt and pepper, then remove from the heat. Set aside in a bowl.

   💡 Gut-friendly tip: avoid overcooking the spinach. A quick wilt over medium heat better preserves the folate content, vibrant green colour and texture, whilst also reducing volume for improved digestive tolerance.

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Cook the Galettes

5. Heat the pan: ideally use a non-stick frying pan 24–26 cm in diameter. Heat it over a medium-high heat for 1 to 2 minutes. Using a folded piece of kitchen paper, lightly grease the surface with a small drizzle of olive oil. The pan should be properly hot before you pour in the batter.

6. Pour and spread the batter: pour a ladleful of batter (approximately 80 ml) into the centre of the hot pan. Immediately tilt and swirl the pan in a circular motion to spread the batter evenly across the entire surface. The galette should be thin and uniform.

7. First cook: leave to cook for 1 minute 30 seconds to 2 minutes over a medium heat, without touching, until the edges begin to lift slightly and the surface appears dry on top. This is the sign that it is ready to be filled.

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Add the Filling and Finish Cooking

8. Add the filling: place a portion of wilted spinach onto one half or the centre of the galette, while it is still in the pan. Carefully crack a whole egg directly on top of the spinach. Season the egg lightly with salt and pepper.

9. Cook gently with a lid: reduce the heat to medium-low and cover the pan with a lid for 2 to 3 minutes. This gentle steam-cooking method sets the egg white slowly without drying it out, whilst keeping the yolk slightly runny. Adjust the timing to your preference: 2 minutes for a very runny yolk, 3 to 4 minutes for a more set yolk.

   💡 Digestion tip: cooking the egg over a low heat rather than a very high temperature limits fat oxidation and makes the protein easier to digest for sensitive guts.

10. Fold or serve flat: depending on your preference, fold the edges of the galette towards the centre to form a square or rectangle (in the traditional Breton style), or serve flat to better showcase the filling. Scatter over freshly snipped chives or chopped flat-leaf parsley.

11. Repeat for the remaining 3 galettes, lightly re-greasing the pan with olive oil between each one.

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🌿 Gut-Friendly & Low-FODMAP Tips

• For a strictly low-FODMAP profile: take care not to add garlic or onion to the filling. If you would like a fresh herb, use only the green tops of chives — these are naturally low in FODMAPs.
• Spinach portion: keep to around 50 g per serving (roughly a generous cooked handful). Beyond this, some people sensitive to FODMAPs may experience discomfort, as spinach contains fructans in a dose-dependent manner.
• Additions to avoid with IBS: crème fraîche, large quantities of cream cheese, and onion-based sauces are the main additions to steer clear of if you are following an elimination diet.
• An even lighter variation: you can make the batter using only buckwheat flour, water and salt (no egg in the batter), in the style of a traditional Breton galette. This is an even simpler option that is just as easy on the digestion.
• Storage: plain galettes (unfilled) keep for 2 days in the fridge, stacked with a sheet of baking paper between each one, and reheat perfectly in a frying pan in about 1 minute.

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🥗 Approximate Nutritional Values (per filled galette)

Nutrient	Estimated Amount
Energy	~280 kcal
Protein	~14 g
Carbohydrates	~28 g
Fibre	~4 g
Fat	~11 g
Magnesium	~60 mg

Indicative values, calculated for one galette of approximately 150 g, with one whole egg and 50 g cooked spinach.

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❓ Frequently Asked Questions

Is buckwheat flour truly gluten-free? Yes, buckwheat (also known as blé noir in French) is a plant that does not belong to the wheat family and is naturally free from gluten. However, if you have coeliac disease, make sure to use a certified gluten-free flour, as cross-contamination can occur during industrial milling and processing.

Can the batter be made in advance? Absolutely. The batter will keep for up to 24 hours in the fridge in a sealed container. Give it a brief whisk before using, as buckwheat flour tends to settle slightly on standing.

Is this recipe suitable for a low-FODMAP diet? Yes, in its basic form — buckwheat, egg, spinach in a moderate portion, olive oil and fresh herbs — this recipe is compatible with a low-FODMAP diet. Simply avoid high-fructan additions such as garlic and onion.

I don't have a non-stick pan — can I use something else? Yes, a well-seasoned cast iron pan works very well for buckwheat galettes. The key is to ensure the surface is properly hot and lightly oiled before pouring in the batter, to prevent it from sticking.