Classic Breton galettes made with 100% buckwheat flour — naturally gluten-free with a lower GI than wheat crepes (GI ~45). Filled the traditional 'complète' way with a fried egg, ham, and melted Gruyère. A satisfying, protein-rich lunch with a moderate, gradual glycemic impact.
Make the batter: whisk together buckwheat flour, 2 eggs, water, milk, melted butter, and a pinch of salt until smooth. Let rest for 30 minutes at room temperature (this relaxes the batter and makes it easier to spread).
Heat a 24–26 cm non-stick crêpe pan over medium-high heat. Lightly grease with a small piece of butter.
Pour a ladleful (~120 ml) of batter into the pan and immediately swirl to coat the surface thinly and evenly. Cook for 1–2 minutes until the edges lift and the surface looks dry.
Flip and cook the second side for 30–60 seconds. Slide onto a plate. Repeat to make 8 galettes total. Stack them separated by baking paper to keep warm.
To fill each galette: return one to the pan over medium heat. Crack an egg directly onto the centre. Lay a slice of ham around the egg, then sprinkle 30g of grated Gruyère over the ham.
Fold the four edges inward to form a square, leaving the egg yolk visible. Cover the pan for 1–2 minutes until the egg white is set and the cheese is melted.
Serve immediately — 2 filled galettes per person. Use your usual dosing method agreed with your care team before eating.
Carbs come from buckwheat flour (GI ~45) — lower than wheat — producing a more gradual glucose rise. Still a full bolus is needed: use your usual dosing method agreed with your care team. The high protein and fat from the filling slow gastric emptying, so consider pre-bolusing 10–15 minutes before eating and log your post-meal readings to fine-tune your dose.
