Crêpes {gluten-free}

Crêpes {gluten-free}

These gluten-free light buckwheat crêpes are fun to make and can be enjoyed any time of day.  If you do not need to eat gluten-free, regular wheat flour can be substituted for the light buckwheat flour. Crêpes can be filled with a variety of tasty ingredients for a savory main meal or a sweet dessert.

gluten free crepe recipe buckwheat
crepe cooked
gluten free crepe recipe

We find inspiration for what to put in our crêpes at home by visiting crêperies. Here are some that we love…  Just click on their menus for fun inspiration, from kid-friendly pb&j, to traditional ham and cheese, to unique goat cheese and dates, to decadent ice cream and chocolate sauce…

Clifton Cafe

Fontaine Bistro

The Skinny Pancake

It was at The Skinny Pancake that we first learned of light buckwheat flour.  This amazing gluten-free flour is super healthy, and makes the crêpes look like they are made from white wheat flour. Light buckwheat has a mild, sweet flavor (not at all like the strong flavor of regular buckwheat).  We get our light buckwheat flour directly from Bouchard Family Farms (there is a significant discount for ordering in bulk).  If you just want to try one bag, it can also be ordered through Amazon.

 Crêpes can be made at home using a regular non-stick frying pan.  We love Greenlife pans.  You can also opt for a special crêpe pan with lower sides.  Another fun option is an electric crêpe pan that can be dipped into batter (I used to use this in the classroom setting for many years.  It works well and makes a very thin crepe.)


Let’s make crêpes!

Gather your ingredients:

6 eggs

3 cups milk of your choice

3/4 cups water

2 cups light buckwheat flour (or wheat flour for non-gluten-free option)

1/2 cup melted butter

(This recipe makes about 18 crêpes.)



Gather your kitchen supplies:

  • large mixing bowl
  • 1 cup dry measuring cup
  • 4 cup liquid measuring cup
  • whisk
  • frying pan or crêpe pan
  • ladle
  • spatuala




Measure, mix, pour, flip…


Step 1

Crack 6 eggs into large mixing bowl.


Step 2

Whisk eggs well.


Step 3

Measure 3 cups milk into large liquid measuring cup.

Step 4

Add 3/4 cup water to the milk.

Step 5

Pour milk and water into the whisked eggs.  Whisk again.

buckwheat crepe

Step 6

Measure 2 cups light buckwheat flour.

buckwheat crepe

Step 7

Gently pour flour into the milk and egg mixture.

Step 8

Whisk the flour into the egg and milk mixture.  Whisk well until there are no clumps of flour.

Step 9

Melt a stick of butter (1/2 cup) in a frying pan over medium heat. (Be sure to turn off the burner once the butter is melted.)

crepe batter recipe

Step 10

Pour the melted butter into the batter.

crepe batter

Step 11

Whisk the batter well.

Step 12

Heat frying pan (or crepe pan) over medium heat.  (If needed, add more butter, but the coating from the melted butter should be enough.)

crepe batter pour

Step 13

Lift the pan above the burner. Pour a ladel full of batter into the pan.  Swirl the pan so that the batter fills a complete circle. Place the pan back on the burner.


Step 14

Let the crêpe cook over medium heat for a few minutes, until it looks mostly cooked.

crepe flip

Step 15

Flip the crêpe, using a spatula.  (Or by flipping in the air!)

crepe cooked

Step 16

Let the crêpe cook for a short time on the second side.  (It will not need to cook very long, as it has mostly been cooked on the first side.)

light buckwheat crepe

Step 17

Slide the crêpes off the pan and onto a plate as they finish cooking.  Then fill them with ingredients of your choice.

Bon Appétit!

Read below for more fun with crêpes…

Did you know that on February 2nd, the Feast of the Presentation of our Lord, people in France love to get together with friends and family to make crêpes?  The French call this special day La Chandeleur.  With its round shape and golden color, the crêpe is said to symbolize the sunshine… and reminds us that Jesus is the light of the world.

A Fun French song for la Chandeleur

On fait des crêpes à la Chandeleur
Moi, je les aime au sucre et au beurre
On fait des crêpes à la Chandeleur
Quand on fait des crêpes, c’est un bonheur

This can be traslated to:

We make crêpes for la Chandeleur

Me, I love them with sugar and butter

We make crêpes for la Chandeleur

When we make crêpes, it’s a joy

A Cute Video in French – Petit Ours Brun (a sweet French cartoon character) makes crêpes with his papa.  They encounter some difficulties at first, but with practice, they make many wonderful crêpes.  Don’t lose heart if it is hard to make a crêpe on your first try!  

Note:  Some links on this page are Amazon Affiliate links.  Sparkles and Sprinkles is a participant in the Amazon Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to

Other links may or may not be affiliate links.  We provide links because we have found these products or services beneficial, and we think you might too.

Healthy Gluten-free Cupcakes!

Healthy Gluten-free Cupcakes!

Enjoy these delicious and nourishing cupcakes for your next celebration!  With the 4th of July around the corner, we decorated the cupcakes with a 4th of July theme, but you could decorate them in any way you like for a birthday party too!  They are delicious enough for a party, and nourishing enough for breakfast.  Adding blueberries or chocolate chips to the batter makes them perfect for breakfast muffins!

gluten free cupcake birthday party
gluten-free blueberry muffin

You can find our “America the Beautiful” 4th of July cupcake toppers in our Etsy shop.  One side has lyrics from “America the Beautiful,” and the other side has images to illustrate the lyrics.  It’s an instant download, and they can be easily printed and made, using just white cardstock, scissors, glue, and toothpicks.  The cupcake toppers come in the 4th of July party bundle, including a coordinating garland and games.  It’s a fun project for family and friends!

4th of july cupcakes

Find our cupcake toppers on Etsy!

Two kitchen items we love for making it easier to make cupcakes and muffins are the Greenlife Bakeware muffin pan and silicone baby spoons.

The Greenlife muffin pan is a healthy ceramic nonstick pan that is so easy to clean!  (We often butter the pan, to be on the safe side, but it is probably not necessary.) 

In order to avoid scratching the pan, we like to use silicone baby spoons to easily remove the cupcakes once they are done baking.

Light Buckwheat Flour

One key ingredient in this recipe is light buckwheat flour.  This is an amazing gluten-free flour that, when used in combination with almond flour, makes deliciously moist baked goods.  Sadly, it does not seem to be sold in many stores.  However, you can find it online.  We recommend buying it directly through Bouchard Family Farms, as they give significant discounts for buying multiple bags (as low as $8.50 per bag as of the writing of this post).  If you just want to try one bag, it can also be found on Amazon.  We have many recipes on that call for light buckwheat flour… so you can find many ways to use it!  Try our gluten-free pizza, gluten-free cut-out cookies, gluten-free microwave mug muffins… and more to come!

Ready to make cupcakes?

This recipe makes about 18 small cupcakes (with batter filling the muffin openings about 2/3 full). 

The recipe is gluten-free.  This recipe is low-carb and does not use refined sugar.  If you are making these for a crowd used to a lot of sugar, we recommend using 4 Tbsp. maple syrup, or if you are trying to make the cupcakes as low-carb as possible, opt for only 2 Tbsp. maple syrup. 

If you need a dairy-free recipe, simply use suggested dairy-free substitutions. 

Allow the oven to preheat to 350 degrees F while preparing the batter.

cupcake ingredients

Gather your ingredients:

1 cup light buckwheat flour

1 cup almond flour

2 tsp. baking powder

1 tsp. baking soda

2 cups Greek yogurt (OR dairy-free substitute)

2 tsp. vanilla extract

2 to 4 Tbsp. maple syrup or honey (or 4 packets SweetLeaf)

4 eggs

1 stick butter, melted; OR 1/2 cup coconut oil, melted

1/4 cup almond milk

Optional:  Toppings or additional ingredients of your choice – see below for some ideas


kitchen supplies

Gather your kitchen supplies:

Large mixing bowl

Measuring cups (2 cup liquid measuring cup, 1 cup, 1/4 cup)

Measuring spoons (1 Tbsp., 1 tsp.)

Mixing spoons

Muffin tray

Ice cream scooper

Silicone spoon

Spatula (not pictured) – to scrape the bowl

Fork (not pictured) – to whisk the eggs

Microwave safe bowl or mug (not pictured) – to melt butter


Let’s Make Cupcakes!

Step 1

Measure 1 cup light buckwheat flour.


Step 2

Pour 1 cup light buckwheat flour into the mixing bowl.

Step 3

Measure 1 cup almond flour.

step 4

Pour 1 cup almond flour into the mixing bowl.

Step 5

Measure 2 tsp. baking powder.

Step 6

Add 2 tsp. baking powder into the mixing bowl.

Step 7

Measure 1 tsp. baking soda.

Step 8

Add 1 tsp. baking soda into the mixing bowl.

Step 9

Stir together the dry ingredients until well mixed.

Step 10

Measure 2 cups Greek yogurt.

Step 11

Scoop yogurt into the mixing bowl.

Step 12

Measure 2 tsp. vanilla extract AND add it to the mixing bowl.

Step 13

Measure 2 to 4 Tbsp. honey or maple syrup AND add it to the mixing bowl.  Or use 4 packets SweetLeaf.

Step 14

Crack 4 eggs into a mug or liquid measuring cup.

Step 15

Wisk the eggs with a fork.

Step 16

Pour the eggs into the mixing bowl.

Step 17

Stir until the batter is well combined.

Step 18

Place 1 stick of butter in a microwave safe bowl.

Step 19

Microwave about 30 seconds, or until the butter is melted.

Step 20

Pour the butter into the mixing bowl.

Step 21

Measure 1/4 cup almond milk.

Step 22

Pour the almond milk into the mixing bowl.

Step 23

Stir until well combined.

Step 24

Butter the muffin pan.

Step 25

Use an ice cream scooper to scoop the batter into the muffin pan.  Fill each opening with 1 scoop for small cupcakes (for a total of about 18 cupcakes).  If you would like larger cupcakes/muffins, add more batter to each opening (for a total of about 12 cupcakes).  We made 18 small cupcakes in the photos you see here.

Step 26 (optional)

Add chocolate chips or blueberries, etc. to make these cupcakes more like muffins.  We recommend placing a small amount of blueberries or chocolate chips on top of the batter in the muffin tin, then stirring gently with a silicone spoon.  This helps the extra ingredients to be evenly dispearsed, rather than sink to the bottom of the muffin/cupcake.

Step 27

Place the cupcakes in your oven, preheated to 350 degrees F.

Step 28

Bake for 15 to 20 minutes.  Larger cupcakes/muffins may need longer baking times.  Bake until golden brown on top.  Check that a toothpick comes out clean to be sure they are well baked.

Step 29

Let the cupcakes cool in the pan for about 10 minutes.  Then use a silicone spoon to gently remove the cupcakes from the pan.  Place the cupcakes on a wire rack and allow to completely cool before decorating them.

One more yummy variation: Want to make chocolate cupcakes?

Simply stir in 5 Tbsp cocoa powder and an extra 2 Tbsp maple syrup to the batter.

gluten free cupcake birthday party

Decorate your cupcakes!

There are so many ways to decorate a cupcake!  We suggest topping them with freshly whipped cream (see our easy recipe below) or Cocowhip for a dairy-free option.  You could also use our butter-cream cheese frosting that we used in our cutout cookie recipe.  As these toppings need to be refrigerated, we recommend decorating the cupcakes shortly before serving them.  However, they can be decorated in advance and stored in the refrigerator.  Be sure to store any leftovers in the refrigerator as well.

Homemade Whipped Cream!

Store bought frosting and whipped cream tends to be very sweet, but you can easily make your own with less sugar!

Step 1

Gather your ingredients:  heavy cream (16 oz. container), sweetener (honey, maple syrup, or SweetLeaf), and vanilla extract (optional).

Step 2

Pour the heavy cream into the bowl of a stand mixer.

Step 3

Using the whisk attachment, starting on a low speed, and increasing the speed gradually, whisk the heavy cream until it starts to stiffen.

Step 4

When the cream is almost as stiff as you would like it to be, add some sweetener (about 1 Tbsp. maple syrup to your taste) and vanilla (about 1 tsp. – optional).

whipped cream low sugar

Step 5

Continue to whip the cream, along with the sweetener and vanilla, until it gets as thick as you would like it to be.  WARNING – Watch it carefully – it will turn to butter if it gets whipped too long.


We topped these cupcakes with whipped cream, then added blueberries and strawberries for a patriotic 4th of July theme.  If you would like these “America the Beautiful” cupcakes toppers, they can be found on Etsy.

Note:  Some links on this page are Amazon Affiliate links.  Sparkles and Sprinkles is a participant in the Amazon Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to

Other links may or may not be affiliate links.  We provide links because we have found these products or services beneficial, and we think you might too.