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You are here: Home » Blog » Real Food » Recipes » Sweet or Savory Roll Ups: Grain and Gluten Free
Sweet or Savory Roll Ups: Grain and Gluten Free 1

Sweet or Savory Roll Ups: Grain and Gluten Free

January 19, 2011     Keeper of the Home    22 Comments

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

Ingredients

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

Instructions

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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Reader Interactions

Comments

  1. Angie Alford

    January 19, 2011 at 6:39 AM

    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?

    Reply
    • Cara

      January 19, 2011 at 7:16 AM

      @Angie Alford,
      I think you could, you might need a little more whole wheat flour than coconut though

      Reply
  2. Kate @ Modern Alternative Mama

    January 19, 2011 at 7:55 AM

    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….

    Reply
  3. Hannah

    January 19, 2011 at 8:20 AM

    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.

    Reply
  4. Rachel

    January 19, 2011 at 9:48 AM

    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.

    Reply
  5. Jen @ Real Food Healthy Living

    January 19, 2011 at 10:12 AM

    Cara,
    I haven’t tried coconut flour yet. Can it be substituted for any flour in any recipe? Would the measurements be the same? I’m very interested in cooking with it.
    Thanks!
    Jen
    http://www.realfoodhealthyliving.com

    Reply
  6. Emily

    January 19, 2011 at 10:34 AM

    Yum! I bet these would be good with some type of creamy crab filling, too!

    Reply
  7. mom24

    January 19, 2011 at 11:37 AM

    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!

    Reply
  8. Jen @ Real Food Healthy Living

    January 19, 2011 at 4:17 PM

    Can coconut flour be used in any recipe in place of wheat flour?
    Thanks

    Reply
    • Cara

      January 20, 2011 at 7:28 AM

      @Jen @ Real Food Healthy Living,

      Jen, it really can’t- it’s way more dense than wheat flour. I have a “Baking with coconut flour’ post if you wanted to know about coconut flour http://www.healthhomehappy.com/2010/12/using-coconut-flour-for-gluten-and-grain-free-baking-some-tips.html

      Reply
      • Jen @ Real Food Healthy Living

        January 20, 2011 at 12:36 PM

        @Cara, THANK YOU! Love our blog!

        Reply
  9. Mary Kathryn

    January 19, 2011 at 7:05 PM

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

    Reply
  10. Tressey

    January 19, 2011 at 7:33 PM

    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?

    Reply
    • Julie

      January 20, 2011 at 5:21 AM

      @Tressey,
      Love your name. My daughter’s name is Tressa and we frequently call her Tressey.

      Reply
    • Cara

      January 20, 2011 at 7:30 AM

      @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.

      Reply
  11. Julie

    January 19, 2011 at 8:57 PM

    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?

    Reply
    • Cara

      January 20, 2011 at 7:31 AM

      @Julie, I don’t find them to be too coconutty, since most of the recipe is eggs. I’ve used them for quesadillas before 🙂

      Reply
  12. Heidi

    January 21, 2011 at 10:38 AM

    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?

    Reply
    • Cara

      February 9, 2011 at 10:53 AM

      @Heidi,
      I’d make them all at once and just keep them covered until the next day.

      Reply
  13. Michael Lange Optometrist

    May 26, 2011 at 11:09 AM

    These look amazing and so easy to make! So excited to try these.

    Reply
  14. janine

    July 21, 2011 at 7:40 AM

    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!

    Reply
  15. Kelsey

    August 3, 2011 at 2:44 PM

    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!

    Reply

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