SAVORY CREPES

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I’m excited to share a savory crepe recipe that’s not only delicious but also fits perfectly into an AIP-friendly, gluten-free, and dairy-free lifestyle. If you’ve ever craved a meal that’s both satisfying and light, these savory crepes are for you!

Savory crepes are incredibly versatile. They work beautifully as a hearty lunch or dinner and are easy to customize with your favorite fillings. For this recipe, I’ve chosen tender chicken breast, fresh asparagus, and zucchini—three ingredients that come together in a perfect balance of flavors. To top it off, I’ve paired the crepes with a creamy, dairy-free dill sauce that elevates the dish with a refreshing herbal touch.

If you’re new to making crepes, don’t worry! I’ll walk you through the entire process, and you’ll be a pro in no time. These crepes are made with cassava flour, which is a fantastic gluten-free alternative that ensures a soft and delicate texture without compromising taste. The savory filling provides the perfect contrast, making this dish both light and satisfying.

Why Savory Crepes?

Savory crepes are a fun and creative way to enjoy a wholesome meal that’s both light and filling. They’re perfect for those days when you want something different from the usual rice or pasta dishes. Plus, crepes are a great way to sneak in extra vegetables, and the thin, delicate crepe balances the richness of the filling beautifully.

These crepes also make an elegant meal if you’re entertaining guests. Serve them as a main course or even as part of a brunch spread, and they’re sure to impress.

A Nutritious and Satisfying Meal

These savory crepes are not just delicious—they’re packed with nutrients. The chicken provides lean protein, while the asparagus and zucchini offer fiber, vitamins, and minerals. The coconut-based crepes and dill sauce are dairy-free and filled with healthy fats, making this meal both wholesome and satisfying.

What I love most about this recipe is how easy it is to adapt. You can swap out the vegetables based on what’s in season or what you have on hand. Try adding mushrooms, spinach, or even sweet potatoes for a different twist.

Ingredients:

For the Crepes:

• 128 g (4.5 oz) cassava flour
  Cassava flour is a fantastic gluten-free and grain-free alternative, perfect for those following the Autoimmune Protocol (AIP). It’s made from the whole root of the cassava plant and has a light, neutral taste, making it ideal for both sweet and savory dishes. In this recipe, it gives the crepes a delicate yet sturdy texture that holds up well to the savory filling.
• ¼ tsp sea salt
  Sea salt enhances the flavor of the crepes without overpowering them. You can adjust the amount based on your taste preference or dietary needs.
• 1/8 tsp kelp (optional)
  Kelp powder is an optional but beneficial ingredient, adding a subtle umami flavor while providing a natural source of iodine, which is important for thyroid health. If you prefer a milder flavor or don’t have it on hand, feel free to omit it.
• 400 ml (1 can) full-fat coconut milk, steaming hot
  Full-fat coconut milk is key for creating rich, soft, and pliable crepes. The fat content helps to keep the batter smooth and prevents it from sticking to the pan. Heating the coconut milk ensures that it combines well with the cassava flour, making a lump-free batter.
• 130-170 ml water
  Water is added to achieve the right consistency for the batter. You’ll start with 130 ml and adjust as needed to create a thin, pourable batter that spreads easily in the pan.
• 43 g (3 tbsp) avocado oil or melted coconut oil
  These oils provide healthy fats and prevent the crepes from sticking to the pan. Avocado oil has a neutral flavor and a high smoke point, while coconut oil adds a subtle sweetness and richness to the crepes. Choose whichever fits your dietary preference.
• 1 tsp vanilla extract (optional)
  Vanilla extract can be omitted for savory crepes, but if you prefer a subtle sweetness in the crepe itself, you can include it. It adds a warm, comforting aroma that complements both sweet and savory fillings.
• ¼ tsp aluminum-free baking powder
  Baking powder helps give the crepes a slight lift, making them lighter and easier to flip. Always opt for an aluminum-free variety, especially if following an AIP or clean-eating lifestyle.

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For the Filling:

• 2 chicken breasts, cooked and shredded (about 300 g)
  Chicken breast provides lean protein and is perfect for a savory filling. You can poach, roast, or grill the chicken ahead of time. Shredding the meat ensures it integrates well with the vegetables and can be easily folded into the crepes.
• 8-10 asparagus spears, trimmed and cut into 1-inch pieces
  Asparagus adds a wonderful crunch and earthy flavor to the filling. It’s rich in fiber, vitamins A, C, and K, and provides a beautiful color contrast against the other ingredients.
• 1 medium zucchini, thinly sliced
  Zucchini is a light, versatile vegetable that pairs well with chicken and asparagus. It adds moisture and texture without overpowering the other flavors. Zucchini is also a great source of antioxidants, including lutein and zeaxanthin, which support eye health.
• 1 tbsp avocado oil
  Used for sautéing the vegetables, avocado oil has a neutral flavor and high heat tolerance, making it ideal for cooking without losing its nutritional benefits. It’s rich in heart-healthy monounsaturated fats.
• 1 clove garlic, minced
  Garlic adds depth and a fragrant aroma to the filling. It’s not only delicious but also packed with antioxidants and has anti-inflammatory properties, making it a great addition to an AIP-friendly meal.
• Salt and pepper to taste (AIP-friendly alternatives like sea salt and herbs can be used)
  Season the filling with sea salt to enhance the natural flavors of the ingredients. For those following the AIP, feel free to skip the pepper and opt for herbs such as thyme, oregano, or rosemary for added flavor.

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For the Creamy Dill Sauce:

• 120 g (about ½ cup) coconut cream
  Coconut cream serves as the base of this creamy sauce, providing a rich, dairy-free alternative to traditional cream sauces. It’s smooth and luxurious, perfectly complementing the savory crepes without being too heavy.
• 2 tsp fresh dill, chopped
  Fresh dill is the star of this sauce, adding a burst of herbal brightness and a subtle tang. Dill pairs exceptionally well with chicken and vegetables, and its flavor complements the richness of the coconut cream beautifully.
• 1 tsp lemon juice
  Lemon juice adds a touch of acidity, cutting through the richness of the coconut cream and brightening the overall flavor of the sauce. It also balances the herbs and brings a refreshing taste to the crepes.
• Salt to taste
  A small amount of salt enhances the flavors of the dill and lemon in the sauce. Adjust based on your taste preferences or dietary needs.

Instructions:

1. Prepare the Crepes: In a large bowl, whisk together the cassava flour, sea salt, and optional kelp. Slowly add the steaming hot coconut milk, whisking continuously to avoid lumps. Add the water gradually until the batter reaches a smooth, pourable consistency. Stir in the melted avocado oil and baking powder. Let the batter rest for 10 minutes.

Heat an 8-inch non-stick skillet over medium heat. Once hot, pour a full ladle of batter into the center of the pan, quickly tilting the pan in a circular motion to spread the batter evenly. Cook the crepe for 1-2 minutes on each side or until lightly browned. Repeat for the remaining batter and set the crepes aside.

2. Cook the Filling: In a large skillet, heat the avocado oil over medium heat. Add the minced garlic and cook until fragrant, about 1 minute. Add the asparagus and zucchini, and sauté for 5-7 minutes until the vegetables are tender but still crisp. Stir in the shredded chicken and season with salt and pepper (or AIP-friendly herbs). Cook for another 2-3 minutes until the chicken is warmed through.

3. Make the Dill Sauce: In a small bowl, whisk together the coconut cream, chopped dill, lemon juice, and salt. Taste and adjust the seasoning as needed.

4. Assemble the Crepes: Lay a crepe flat on a plate and spoon the chicken, asparagus, and zucchini filling down the center. Drizzle with the creamy dill sauce and fold the crepe over the filling. Repeat for the remaining crepes.

5. Serve and Enjoy: Serve the savory crepes immediately, garnished with extra fresh dill if desired. These crepes pair wonderfully with a fresh green salad or a side of roasted vegetables for a complete meal.

Final Thoughts:

I hope you enjoy this savory crepe recipe as much as I do! It’s a wonderful way to create a balanced, flavorful meal that’s suitable for those following an AIP diet or anyone looking for a healthy, gluten-free option. As always, feel free to leave a comment below with your thoughts or any variations you’ve tried. I’d love to hear from you!