Buckwheat Galettes Filled with an Egg & Quality White Ham (Gluten-free, low FODMAP) — egg cooked through
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Gluten-free buckwheat galettes wrapped around a fully cooked egg, quality white ham, and aged cheese — a low-FODMAP bistro breakfast.
A Breton buckwheat galette is proof that low FODMAP can eat French. Buckwheat flour is naturally gluten-free and low-FODMAP friendly, and it makes a thin, nutty crepe that wraps a fully cooked egg, a slice of quality white ham, and a handful of cheese with zero allium in sight. The filling is simple on purpose — this is breakfast that feels like a bistro and stays quiet in the gut, and the ham's natural saltiness is the only salt the filling needs.
🥄 Ingredients
- 🫗 120g (1 cup) buckwheat flour
- 🫗 1 large egg, for the batter
- 🫗 1/2 cup (125ml) lactose-free milk
- 🫗 1/2 cup (125ml) water
- 🫗 1/2 teaspoon salt
- 🫗 2 tablespoons lactose-free butter, for the pan
- 🫗 2 large eggs, for the filling, cooked through
- 🫗 2 slices quality white ham (about 60g total)
- 🫗 40g grated firm cheese (aged Gruyère or Comté)
- 🫗 1 tablespoon chopped chives, to finish
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Whisk the buckwheat flour, salt, the batter egg, lactose-free milk, and water into a smooth, thin batter. Rest it for 30 minutes at room temperature.
Heat a nonstick crepe pan over medium heat and melt a little butter. Pour in 1/4 cup of batter, tilting to spread it into a thin round, and cook 1–2 minutes until the edges lift; flip and cook 30 seconds more. Keep warm while you make the second.
In the same pan, melt the remaining butter and fry the two filling eggs until the whites are set and the yolks are completely cooked through — a minute under a lid finishes them.
Lay a slice of ham and half the cheese across each galette, place a cooked egg on top, and fold the four sides over to make a square open in the center.
Scatter with chives and serve straight away.
⚠️ Common Mistakes
- ✕
Making the batter too thick; galettes must be crepe-thin or they turn stodgy and heavy.
- ✕
Frying the eggs on high so the white browns before the yolk has a chance to set.
- ✕
Reaching for any ham without checking the label for onion, garlic, or lactose.
🔄 Variations
Swap the ham for smoked salmon if you're not pregnant and tolerate it well.
Add some well-wilted spinach under the egg for extra greens.
Dress a plain galette with cinnamon and maple syrup for the sweet French classic.
🧊 Storage
- 📦
Galettes freeze well between parchment for 1 month; cook the fillings fresh.
- 📦
A filled galette reheats for 5 minutes at 180°C (350°F) until hot through.
💡 Chef Tips
Tip 1: Resting the buckwheat batter is non-negotiable — it lets the gluten-free flour hydrate so the galettes flip instead of crumbling.
Tip 2: A fully cooked yolk keeps the FODMAP-safety promise, and it also keeps the table open to anyone who needs eggs cooked through.
Tip 3: Choose a white ham with a short ingredient list — some hams hide onion or lactose in the fine print.
Tip 4: Aged hard cheeses like Gruyère and Comté are naturally low in lactose, which is why they work here.
❓ FAQ
Is buckwheat actually gluten-free? Yes — despite the name it's a seed, not a wheat, and it's also a low-FODMAP starch.
Why cook the egg through? Fully cooked eggs are the elimination-phase default, and it widens the table to guests who need them that way too (pregnancy included).
Can I eat this if lactose bothers me? The lactose-free milk and aged cheeses keep dairy tolerability high; swap the cooking butter for a lactose-free spread if you want.
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About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →