Nourishing Sheet-Pan Grain-Free Crepes (Roll-Up Style for Toddlers & Mamas)
Some mornings, the idea of standing at the stove flipping crepes one-by-one sounds… unrealistic at best (especially with a baby on your hip).
Enter: sheet-pan crepes.
Same soft, bendable texture. Same flavor.
Zero flipping. No mess. Done in one pan.
These roll-up style crepes are perfect for quick breakfasts, midday snacks, or even toddler lunchboxes. They’re also GAPS and WAPF-friendly, gluten-free, and can be made fully dairy-free if needed.
And because they’re so versatile, they make the perfect gut-friendly vehicle for nourishing add-ins like protein, healthy fats, fruit, and even herbal blends. No battles at the table required.
Why Grain-Free Crepes?
Whether you’re on early GAPS, managing gluten sensitivity, or just trying to simplify digestion, grain-free baking offers a lighter, more blood-sugar-friendly option (especially for toddlers with gut imbalances or skin flares.)
We use coconut or almond flour here to create a soft, foldable base that holds up well to creamy fillings and rolls beautifully into “breakfast toddler sushi.”
Plus, these crepes are:
High in protein (from pasture-raised eggs)
Balanced with healthy fats (from ghee or coconut oil)
Easy to digest (no gums, binders, or weird starches)
Adaptable for sweet or savory use
The Recipe: Sheet-Pan Grain-Free Crepes
Ingredients:
4 pasture-raised eggs
¼ cup coconut or almond flour (see flour notes below)
¼ cup full-fat coconut milk or raw milk
2 tbsp melted ghee or butter
1 tsp vanilla extract (optional for sweet crepes)
Pinch of sea salt
Optional: 1–2 tsp maple syrup or honey (omit for under 2)
Instructions:
Preheat oven to 350°F (175°C). Line a 9×13” quarter-sheet pan with parchment and lightly grease with ghee or coconut oil.
In a bowl, whisk eggs, milk, melted fat, vanilla, and salt.
Add the flour and whisk until smooth — no lumps.
Coconut flour: Batter thickens slightly — add a splash more milk if needed.
Almond flour: Batter stays thinner — more pancake-like.
Pour batter into the pan and tilt to spread evenly.
Bake for 8–10 minutes — it should just set and remain flexible.
Let cool 2–3 minutes, then spread filling and roll while still warm.
Cream Cheese + Strawberry Filling
This toddler-friendly spread is cooling, creamy, and rich in healthy fats for blood sugar balance and gut support.
Filling Ingredients:
3 oz softened cream cheese
2 tbsp plain yogurt or coconut yogurt
3–4 strawberries, finely chopped or mashed
Optional: drizzle of honey or maple syrup (omit for under 2)
Mix until smooth and spreadable.
To Assemble:
Spread filling evenly across the warm crepe sheet.
Roll from the short end into a log (use parchment to help).
Chill for 10–15 minutes until firm.
Slice into little rounds — perfect toddler “sushi” style.
Why This Breakfast Supports Gut & Brain Health For Growing Littles
This recipe may feel like a treat, but it’s actually a functional food that is deeply nourishing for growing bodies, healing guts, and postpartum mamas.
Pasture-Raised Eggs
Rich in choline, which is essential for brain development, focus, and memory in toddlers and crucial for postpartum mental clarity in mamas.
Packed with B vitamins that support energy production, mood regulation, and methylation (the body’s cellular repair and detox pathway).
Also provides protein and healthy fats, which balance blood sugar and help build strong, steady bodies.
Coconut or Almond Flour
These grain-free flours are gentle on the gut, making them perfect for babies and toddlers who are still developing digestive resilience.
Coconut flour adds prebiotic fiber to feed beneficial microbes and supports stool regularity.
Almond flour offers healthy fats, magnesium, and vitamin E which is all helpful for brain and nervous system development.
Ghee or Coconut Oil
Ghee (clarified butter) is rich in butyrate, a short-chain fatty acid that nourishes gut cells and reduces inflammation.
Coconut oil provides medium-chain triglycerides (MCTs), which are quickly converted to fuel in the liver which is ideal for toddlers’ rapid growth and brain development.
Both fats help carry fat-soluble vitamins (like A, D, E, and K) into the cells for absorption.
Full-Fat Dairy or Yogurt (or Coconut Yogurt)
Provides calcium, vitamin K2, and live cultures (if using yogurt) for strong bones, immune balance, and gut health.
Full-fat options are more satiating and support healthy hormone development.
For dairy-free families, coconut yogurt still offers fat and probiotic support, just choose an unsweetened, additive-free version.
Strawberries (or Your Favorite Fruit)
Bursting with vitamin C and polyphenols, strawberries support immune health and collagen production.
The natural sweetness helps toddlers accept tangier foods like yogurt or cream cheese.
Bonus: when mixed into a filling, fruit becomes part of a complete meal, not just an add-on or distraction.
For Mamas, These Crepes Offer…
Blood sugar support during postpartum hormonal shifts or busy days (especially when paired with protein).
Essential nutrients for healing, breastfeeding, and daily resilience without relying on convenience snacks that spike and crash energy.
Easy portability: They travel well in a lunchbox, work bag, or car, making them a smart upgrade from bars or pouches.
Adaptability: You can stir in liver powder for iron and B12, collagen peptides for gut and skin healing, or even herbal infusions (like chamomile or lemon balm) into the filling for a calming, nourishing twist.
Ways to Boost Nutrition
Use this recipe as a base and then get creative with add-ins to support your family’s current needs.
Add to Batter:
1–2 tbsp Collagen Peptides
A highly digestible form of protein that supports gut lining repair, joint health, skin elasticity, and tissue healing which are all key for postpartum recovery and toddler development.
Rich in glycine and proline, which also support detoxification and restful sleep.
Ideal for adding to warm batters like this, where it fully dissolves without affecting taste or texture.
1 tsp Freeze-Dried Liver Powder
Nature’s multivitamin! Packed with bioavailable iron, vitamin A, B12, choline, and trace minerals.
Just a small amount supports energy, brain development, and immune function, especially in babies and toddlers not yet eating whole organ meats.
Blends well into batters or fillings with bold or creamy flavors (like banana or cream cheese) to mellow its richness.
1 tbsp Ground Flax or Chia Seeds
Provide plant-based omega-3s, soluble fiber, and key minerals like magnesium and zinc which are essential for digestion, mood, and immune support.
Their gentle fiber helps support healthy bowel movements and feeds beneficial microbes in the gut.
Tip: For toddlers under 18 months, make sure the seeds are well ground for easier digestion and absorption.
1–2 tbsp Mashed Banana
Adds natural sweetness without relying on syrups or added sugars.
Rich in potassium, vitamin B6, and resistant starch (especially when not overly ripe), which supports digestion and gut flora.
Also helps bind the batter for a softer, pancake-like crepe if desired and is a toddler favorite!
Filling Variations:
Blueberries + cream cheese
Pumpkin puree + coconut yogurt + cinnamon
Cashew butter + mashed raspberries
Goat cheese + peach + basil (for adventurous toddlers!)
Storage Tips
Whether you're making a batch for the week or prepping freezer-friendly rolls, here's how to store them safely.
Unfilled Crepes:
Fridge: 3 days (stack with parchment)
Freezer: 2 months (roll in parchment + bag)
Filled Crepes:
Fridge: 2–3 days in airtight glass
Freezer: Not ideal (filling separates); freeze unfilled and roll fresh.
Serving Suggestions
Slice into rounds for finger food
Pack into lunchboxes with cucumber + egg
Serve cold with herbal tea or meat stock
Warm gently and top with coconut cream and fruit
For Babies Under 12 Months:
Omit sweetener and vanilla.
Use coconut milk, not dairy (if sensitive).
Flatten crepe rounds and cut into safe strips.
Fill with mashed banana, squash, or liver pâté.
These sheet-pan crepes are the kind of food that makes life easier while still honoring your desire to nourish deeply.
They're:
✅ Toddler-approved
✅ GAPS/WAPF-aligned
✅ Easy to batch + freeze
✅ Packed with nutrients, not just filler
Whether you’re rolling them with fruit, sneaking in liver, or enjoying them plain with tea, this recipe proves that nourishing doesn’t have to mean time-consuming.
Want More Real-Food Wins Like This?
Join my Nourishing Tiny Tummies membership for weekly GAPS/WAPF-friendly meal plans, toddler scripts, meat stock lessons, and more.
You’ll never feel stuck in the kitchen again and your child’s belly, mood, and microbiome will thank you.