Protein Buckwheat Crepes & Food Intolerances

So I’ve made a few changes to my diet over the past number of weeks. I’m not 6 ish weeks post my second bikini competition and I’m all over the recipe testing, experimenting with new foods, flavours and just having a lot more flexibility in my diet. Food was getting a little bit monotonous and cooking had become a chore. I quickly got over that little stump!

I had been dealing with water retention in my lower pelvic area for quite some time, years really. I’d kind of resigned myself to thinking it was an anterior pelvic tilt until I had some work done and pretty much resolved any postural issues. With my diet being a little bit more restricted while I was in competition prep I was hesitant to make any changes but I was determined to try and discover the root cause of it. I also didn’t want to get too caught up about it. I know all to well how stress can effect the body and for me it’s hits my digestive system first and foremost.

Protein Buckwheat Crepes (7) title Protein Buckwheat Crepes (8)

I suppose with lean bulking in mind (I keep saying “lean” just to reassure myself that I won’t be putting on too much fat…) I felt it would be easier to deal with weight gain if I could have a naturally flatter stomach at least to start with… so with gluten already eliminated the other big potential culprits were Whey Protein, Peanut Butter, Stevia and Eggs… I toyed with cutting them out for ages but I finally took the plunge two weeks ago and the results are amazing. My lower pelvic water retention is pretty much gone. I have a slight rounding but that’s owing to the massive increase in carbs over the past couple of weeks but I’m delighted with the result and it’s giving me so much confidence going into the bulk. In terms of finding out which of the foods is actually to blame, I had intended on introducing them one at a time to see which I reacted too but admittedly now I’d rather not deal with a reaction!

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I will most likely introduce a little peanut butter as I reckon it’s the least likely candidate. Stevia I really don’t miss. I had been completely overusing it in beverages, hot and cold, oats, pancakes, mug cakes, protein bars, you name it I was adding full on mighty squeezes of stevia to it! I’m actually delighted with not feeling that strong desire for sweetness in everything I’m eating. If I do want sweetness I’m now using honey, maple syrup, brown rice syrup, and coconut sugar. I’ve also be indulging in some dried fruit, super ripe bananas and lots of berries seen as my carbs are nice and high again.

Protein Buckwheat Crepes (10) Protein Buckwheat Crepes (11)

So…these buckwheat crepes are a new favourite! Of course I miss eggs a little but the amount I was eating (probably 4 most days along with 1.5 cups or more of egg whites) they are the most probable cause of the water retention.  Making egg free pancakes was top of my list of priorities. I’ve posted a super thick fluffy buckwheat pancake recipe over on my Instagram page so be sure to check that one out. They also have an added protein boost from Pulsin’s Pea Protein! These crepes are pretty sensational. So incredibly easy to make. A jug, a hand blender and a good non stick pan and you’re good to go.

Protein Buckwheat Crepes (13)

A delicious summery breakfast, loaded with body loving, lean bulking, post workout carbs, you can devour the whole lot if you wish, that’s my preference, or share them if you have less of an appetite! You can totally make these in advance and reheat them or eat them cold. Lace them with whatever toppings your heart desires. I went with some gluten free granola, dairy free coconut yogurt from Koko, fresh berries and a drizzle of Meridian Foods Organic Pure Blossom Honey.

Vegan Gluten Free Protein Buckwheat Crepes

by Michelle Hunt

Prep Time: 5 minutes

Cook Time: 10 minutes

Keywords: fry breakfast dessert snack gluten-free nut-free soy-free sugar-free vegan vegetarian buckwheat buckwheat flour pea protein

Ingredients (1 -2 (6 crepes))

  • 60g (½ cup) buckwheat flour
  • 5g (1 tsp) arrowroot starch
  • 20g (2 tbsp) Pulsin Pea Protein
  • Dash of cinnamon
  • ½ tsp vanilla extract or ¼ tsp pure vanilla powder/dried vanilla seeds
  • 200ml (¾ cup + 1.5tbsp) unsweetened almond milk or water


Blend together all ingredients in a jug using a hand blender.

Heat a nonstick pan over a medium heat.

Lightly grease with coconut oil.

Cook ¼ cup measures of the batter in the pan. Swirl the pan quite quickly to spread the batter evenly and thinly.

Once the edges start to life you can use a spatula to flip the crepes (approx. 2-3 minutes). Allow it to cook for a further 30 seconds to a minute.

Repeat with remaining batter. Crepes reheat well in the microwave or you can keep them warm in an oven set to a really low temperature while you cook the remaining crepes.

Serve topped with berries, banana, granola, ice cream, sorbet, dairy free yogurt…whatever your heart desires!

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