Sunday, July 6, 2014

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.

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!

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

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. 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.

2 large greenish-yellow plantains, peeled
3 large pastured eggs
1/2 cup water
1/4 teaspoon sea salt
1 tablespoon pure maple syrup (optional)
coconut oil or butter, for cooking

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. Source:

Yield: 10 crepes

More Nourishing Breakfast Recipes:
Buckwheat Hazelnut Pancakes
Peach Ginger Mint Green Smoothie
Banana Almond Butter Muffins

NEWS: We have two book signings and short cooking demos this week! If you live in the Pacific Northwest come by and see us, get your book signed, and enjoy some nourishing food! On Monday, July 7th we will be at the Bellingham, WA Cordata Co-op at 6:30pm. You can pre-register here. Then again on Thursday, July 10th at 6:30pm we will be at the Bellingham, WA Downtown co-op. You can pre-register here.

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About the Author

Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole foods diet. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Connect with her on Facebook, Twitter, Pinterest, and Instagram!


  1. 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.

    1. We buy organic plantains from our local food co-op.

  2. 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:
    I also wonder if fumigation gases can penetrate the skin of plantains. We are all very much agains conventional bananas for these reasons.

    1. 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?

    2. 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.

  3. 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!

    1. 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?

    2. I've been making these for quiet awhile. Great without syrup and water for a sandwich bread.

    3. Great idea Michelle! I will give that a try sometime. :)

  4. Is there any way to make these without eggs? Thanks!

    1. These really do need eggs, sorry! Unless someone else here has figured out a way?

  5. 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.

    1. That's fantastic! Thanks so much for sharing! :)

  6. 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?

  7. How durable are these? Enough so to make a breakfast burrito with?


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