Sweet or Savory Roll Ups: Grain and Gluten Free 1

Sweet or Savory Roll Ups: Grain and Gluten Free

Roll ups using grain free crepes are a protein rich breakfast or lunch. This is an easy way to make a grain free peanutbutter and jelly ‘sandwich’ and are easier for little ones to eat because they are nice and soft. They also pack nicely in lunch boxes for meals on the go!

Fillings can be altered to be dairy free, or to incorporate a superfood such as salmon roe or liver for a special nutrition boost.

Sweet or Savory Roll Ups: Grain and Gluten Free 1
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Coconut Flour Crepes for Roll Ups (Gluten Free, Grain Free)

Course: Baked Goods
Servings: 6
Author: Ann Timm


  • 12 eggs Yes, really, a dozen eggs
  • 4 tablespoons coconut flour
  • 1/8 teaspoon sea salt
  • 6 teaspoons refined coconut oil to fry


Crepe Directions:

  • Mix all ingredients well, making sure all clumps of coconut flour are broken up. I like to use my blender or food processor when I am cooking with coconut flour- the lumps can be difficult to get out when just using a whisk or spoon. Allow to sit for a few minutes so the coconut flour can absorb as much of the egg as it is going to.
    Sweet or Savory Roll Ups: Grain and Gluten Free 1
  • In a skillet over medium-low heat melt 1 teaspoon of coconut oil, tilting pan to coat. Add about 2 tablespoons of batter and tilt to make a 6-inch circle. Cook until bubbles start to form and the middle of the pancake looks slightly cooked. Flip gently with a thin spatula and cook until the other side is golden; about 5 minutes on the first side, 2 on the second.

Start assembling roll ups as you cook the crepes.

Roll Up Directions:

Spread 2/3 of the crepe with filling; it will continue to squish up the crepe as it is rolled. Roll tightly and set on the seam so it doesn’t unroll. Wrap in waxed paper or plastic wrap for lunch on the go. You can be creative with fillings as well, combining whatever is in the fridge just as if you were making a sandwich.
Roll upRoll Ups

Sweet Filling:
1 cup berries, chopped
2 tablespoons dripped yogurt cheese per roll up or 2 tablespoons Almond butter

Savory Filling:

1/2 cup dripped yogurt cheese
1 bell pepper, chopped
1 clove garlic, minced
1/2 teaspoon sea salt

These roll ups are a part of my Grain Free Meal Plan. The Grain Free Meal Plan is a 3-meal-a-day 7-day-a-week meal plan to help your family eat a grain free diet!

Grain Free Roll Ups

Why would someone want to follow a grain free diet? We started following a grain free diet to help my daughter’s developmental issues, some people avoid grains to help with digestive issues, and others feel that they eat a more nutrient-dense diet without using grains.

What do you think about avoiding grains? Have you done a grain free trial? Or are you enjoying soaked and sprouted whole grains in your house?

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  1. I don’t have any coconut flour right now and was wondering if I could use whole wheat flour until I go to the store?

  2. Grain-free now. Sigh. It had to be done. But these could be interesting because I’m need more snacks for my kids now. If I don’t bring enough they’ll try to steal the crackers, cheerios, and other entirely grain-based snacks all the other kids have! I honestly think parents don’t even realize how grain-heavy the diets they are feeding their kids really are….

    Thanks for the recipe! Thinking I could try meat and veggies in these. Or even coconut oil mixed with carob and honey for a treat! Hmm….

  3. The recipe looks great–I’m bookmarking it.

    To answer your question, my family eats grains, and I try to soak them when I can…maybe one day will get into the sprouted. I’m thankful we haven’t discovered allergies or anything because of eating grains.

    I get Mercola’s e-newsletter, and the sense that I get is that he sees all grains should be avoided by all/most people, which is hard for me to swallow so far (pun not intended). I understand that many have sensitivities to grain, and that no one should overdo the grains to the detriment of other whole foods, but when I see, for example in the Bible, verses such as ” I have fed you with the finest of the wheat…” I don’t see why everyone should cut out an entire food group completely.

    Nutrition is an interesting subject to me…I’m sure I’ll keep studying and learning.

  4. We do grains, I try to soak frequently, but don’t soak all of it. I’m more inclined with what Hannah talked about, I don’t think God intends us to be grain-free. But I do see how it helps certain issues and I try to make our meals more balanced, not just heavy on the grains.

  5. Grain-free was hard for me to fathom at first too. But I saw great gains in my so-called ‘sickly’ 2 kids when we took them out & saw the poor affects when we let them sneak back in.
    I LOVE baking with cocnut flour but it only works if you can handle eggs – lots & lots of eggs for most recipes. It does not switch out with regular flours – it requires much less volume in most recipes.
    These look soooooo wonderful that I should try to make them as snacks for my preK kids also since they require more than just dried nuts & fruit to hold them over. Thx!

  6. Perfect!! I was just thinking about looking into a different way to use my coconut flour and this sounds great!!! 🙂 Thank you.

  7. I’ve been thinking of trying to make grain free crepes, but was unsure if it would work if one used only the yolks. Seems the whites produce allergy issues with my clan and I. Thoughts?

    1. @Tressey, I think you could, though that would be a lot of yolks! I might try a really small batch first, using twice as many yolks as you would whole eggs.

  8. Do these taste real coconutty? I ask because most people are suggesting putting a more sweet filling in them. I am looking for a tortilla like shell that is wheat free/gluten free/dairy free to make my kids quesidillas. Would this work?
    I have lots of raw coconut flakes, could I just put them in my blender and make flour or is the coconut flour something entirely different?

  9. These look so amazing! If I want to make savory crepes for supper then sweeter fruit crepes for breakfast next morning, would it be best to save some batter or just make all the crepes at once and reheat them in the morning?

  10. These rock!! Favorite filling so far…organic sunflower butter with my homemade Saskatoon berry jam (made with Pomona’s pectin and honey) Amazing!!! They keep well in the fridge for snacks the next few days as well! Thanks for an awesome recipe!

  11. Yay! I have been looking for a way to use up some eggs AND I’ve been stumped about what to pack for lunches, so this fixes both problems!

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