AIP Friendly Banana Coconut Roll-Ups
These delicate crepes come together with cassava flour and arrowroot starch as the base, making them completely grain-free and egg-free — two requirements that can make traditional crepe recipes a total non-starter for anyone following the autoimmune protocol. Full-fat coconut milk gives the batter a rich, silky texture that cooks up into thin, pliable rounds you'd never guess were made without conventional flour. A touch of raw honey and Ceylon cinnamon woven through both the batter and the banana filling keeps the flavor warm and naturally sweet without any refined sugars or nightshade-derived spices. Ripe bananas rolled up inside each crepe make for a soft, almost caramelized filling that feels genuinely indulgent. The whole thing comes together in one bowl and a single skillet, so the process is as low-stress as the ingredient list. Finished with optional shredded coconut and a light honey drizzle, these roll-ups work just as well as a leisurely weekend breakfast as they do a satisfying dessert. Serves four, so there's just enough to share — or not.
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Learn more →Ingredients
4 servings
For the crepes
- ½ cup cassava flour
- 2 tbsp arrowroot starch
- ¼ tsp ceylon cinnamon
- ¼ tsp fine sea salt
- 1 can (13.5 oz) full-fat coconut milk, well shaken
- 1 tbsp coconut oil, melted, plus more for the pan
- 1 tsp raw honey
Ingredient noteAIP restricts added sweeteners, but small occasional amounts of unrefined honey are accepted on the protocol; the ~1/4 teaspoon per serving here likely stays within that limited allowance. If you prefer to always avoid honey, please tap it and change its rating to Red.
For the filling
- 3 medium ripe bananas, peeled and halved lengthwise
- ¼ tsp ceylon cinnamon
For serving
- 2 tbsp unsweetened shredded coconut (optional)
- 1 tsp raw honey, for drizzling (optional)Ingredient note
AIP restricts added sweeteners, but small occasional amounts of unrefined honey are accepted on the protocol; the ~1/4 teaspoon per serving here likely stays within that limited allowance. If you prefer to always avoid honey, please tap it and change its rating to Red.
Instructions
- 1
Whisk together the cassava flour, arrowroot starch, Ceylon cinnamon, and salt in a large mixing bowl until combined. Add the coconut milk, 1 tbsp melted coconut oil, and honey, then whisk until the batter is smooth and pourable — it should be thin enough to swirl across the pan in a wide circle, similar to a classic crepe batter. Let the batter rest for 5 minutes so the cassava flour fully hydrates.
- 2
Heat a 10-inch nonstick skillet over medium heat and brush lightly with coconut oil. Pour about 3 tbsp of batter into the center of the pan and immediately tilt and swirl the pan so the batter spreads into a thin, even round roughly 8 inches across. Cook until the edges look dry and lift slightly from the pan and the underside is lightly golden, about 2 minutes.
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