Savory Buckwheat Crepe With Spinach And Egg
A delicate, gluten-free buckwheat crepe filled with sautéed spinach and a perfectly cooked egg. This savory breakfast provides a balanced mix of fiber and protein to start your day.
Prep
10 min
Cook
15 min
Total
25 min
Makes about
1 serving
Created together. Shared with you.
Made by Emily + Lila
Emily created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Large skillet
Time saver
You can make the crepes ahead of time and simply reheat them in a pan when you're ready to add the egg and spinach.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Combine the buckwheat flour
- 01
Combine the buckwheat flour
In a blender, combine the buckwheat flour, egg, milk, and a pinch of salt. Blend until smooth and let the batter rest for 10 minutes.
Look for: smooth and let the batter rest for 10 minutes
Tap card to mark done - 02
Heat a non-stick skillet over medium heat…
Heat a non-stick skillet over medium heat and lightly coat with olive oil.
Tap card to mark done - 03
Pour a small amount of batter into…
Pour a small amount of batter into the center of the pan, swirling it quickly to create a thin, even layer. Cook for 1-2 minutes until the edges lift easily.
Look for: the edges lift easily
Tap card to mark done - 04
Flip the crepe and immediately crack an…
Flip the crepe and immediately crack an egg into the center. Scatter the spinach around the egg white.
Tap card to mark done - 05
Fold the edges of the crepe toward…
Fold the edges of the crepe toward the center, leaving the yolk exposed. Cover the pan for 2-3 minutes until the egg white is set but the yolk remains runny.
Look for: the egg white is set but the yolk remains runny
Tap card to mark done - 06
Season with black pepper and serve immediately
Season with black pepper and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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