Recipe description
October 2, 2026
Hummus Buckwheat Crepe with Sauerkraut
A savory, fiber-rich crepe pairing creamy hummus with tangy fermented sauerkraut
Fermented Foods
High Fiber
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from buckwheat, chickpeas, and sauerkraut.
- Includes fermented sauerkraut and plant-based ingredients for dietary variety.
- Balances whole-grain carbohydrates with protein from egg and hummus and healthy fats from olive oil.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Flour, buckwheat
1
cup
Water
0.75
cup
Egg
1
piece
Salt
0.25
teaspoon
Oil, olive
2
tablespoon
Hummus
6
tablespoon
Sauerkraut
1
cup
Instructions
1
Whisk the buckwheat flour, egg, salt, and water in a bowl until you have a smooth, thin batter. Let it rest for 10 minutes.
2
Heat a non-stick pan over medium heat and add a little olive oil.
3
Pour in half of the batter, swirling the pan to form a thin crepe. Cook for 2-3 minutes until the edges lift, then flip and cook 1-2 minutes more. Repeat with the remaining batter.
4
Spread each warm crepe generously with hummus.
5
Drain the sauerkraut well and scatter it evenly over the hummus layer.
6
Fold the crepes in half or roll them up, drizzle with a little remaining olive oil if desired, and serve warm.
More Recipes For Your Gut
Nutrition
500 kcal
Calories
22 g
Protein
62 g
Carbohydrates
9 g
Fiber
5 g
Sugar
24 g
Fat
4 g
Saturated fat
2.1 g
Salt
FAQ
How many servings does this recipe make?
It makes 2 servings, with one filled crepe per person.
Is buckwheat gluten-free?
Buckwheat is naturally gluten-free, but choose certified gluten-free flour if cross-contact is a concern.
Is this recipe vegan?
No. It contains an egg. To make it vegan, use a suitable egg substitute and check that the hummus is vegan.
Why should the batter rest?
Resting the batter for 10 minutes helps the flour hydrate and can make the crepes easier to cook.
How thin should the crepe batter be?
It should be smooth and pourable, similar to a thin pancake batter. Add a small amount of water if needed.
How do I stop the crepes from sticking?
Use a well-heated non-stick pan and lightly coat it with olive oil before cooking each crepe.
Why should the sauerkraut be drained?
Draining removes excess liquid so the crepes are less likely to become soggy.
Can I prepare the crepes in advance?
Yes. Store the cooked, unfilled crepes covered in the refrigerator and warm them gently before adding the hummus and sauerkraut.
Does this recipe support digestion?
It provides fiber from buckwheat, hummus, and sauerkraut. Individual responses to fiber and fermented foods vary, so increase portions gradually if needed.
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