This low carb gluten-free cracker recipe with seeds is so simple to make, and no dehydrator required! These low carb crackers are free of refined grains, added oils, gluten-free and vegan. And best of all – they taste better than store-bought crackers!
My favourite way to eat is when sharing food with friends. I try to make efforts to not contributing anything containing refined grains or sugars, as we often get enough of these in our diet unintentionally. I wanted to share this gluten-free cracker recipe that I love serving with any dip or spread (like this Raw Almond Dip). They are surprisingly simple to make and no one will even miss those heavily processed grocery store crackers.
“Flaxseeds are one of the best sources of lignans, a fibre that has been demonstrated to be cancer-protective. Other sources include pumpkin, sunflower, poppy, and sesame seeds, as well as legumes, whole-grains and berries.”
Why A Gluten-Free Cracker Recipe?
Low Refined Carbohydrates
Low carbohydrate eating can be interpreted in many different ways. For me, it means low ‘net’ carbs, or available carbs, which equates to a higher fibre intake. Refined carbohydrates, such as white flour, have had much of their nutrition and fibre removed. The emphasis should be on good quality, mostly plant-based proteins, healthy fats, and lots of fibre.
A Source Of Omega-3 Fatty Acids
This gluten-free cracker recipe is full of beneficial alpha-linolenic acid – a plant-based omega-3 fatty acid. See my post Chia vs Flax vs Hemp – Which One Is Healthier and More Sustainable for more info on the health benefits of these seeds.
These Are Diabetic Friendly Crackers
Working primarily in diabetes, I am always looking for lower carb options to offer clients. This recipe makes 10 servings, containing 7.7g of carbohydrates and 6g of fibre per serve which equates to only 1.7g of net carbs per serving.
While I am a big fan of quality grains, often we get plenty, or even too much in our diet. Grains in Canada can be heavily sprayed with the nasty herbicide glyphosate (see post Is It Glyphosate Not Gluten In Your Bread Making You Sick?
Health Benefits of Flaxseeds
Omega-3 Fatty Acids in Flaxseeds
Omega-3 fatty acids in the form of alpha-linolenic acid (ALA) can be found in various plant-based sources including flaxseeds, and I’ve shared more information on the best sources in my post Getting Enough Omega-3 For The Vegetarians. Not only are flaxseeds a high source of ALA but they also have a remarkable omega-6 to omega-3 ratio of 1:4, which can go a long way towards helping correct an imbalance of essential fatty acids. To access the omega-3s, it is best to grind the flaxseeds and always store ground flax in the refrigerator.
Flaxseeds Are High In Lignans
Flaxseeds are also one of the highest dietary sources of lignans, an important fibre with preliminary evidence that suggests they may help to reduce the growth of human cancer cells (1,2,3).
Health Benefits of Chia Seeds
Chia Seeds Are High In Calcium and Iron
Chia seeds are a regular addition to my day because of their high calcium content. Just 2 tablespoons of chia seeds contain 142 milligrams of calcium, and most of us need a total of 1000 milligrams per day. They are also a good source of iron with 2.2 milligrams per 2 tablespoons (3). Try them in this Blueberry Kefir Post Workout Snack.
Chia Seeds Are High In Soluble Fibre
Chia seeds are one of our best sources of soluble fibre, the type of fibre that can help our body rid of excess sugar and fats. A diet high in soluble fibre is one of the primary recommendations for both diabetes management, and high cholesterol.
Health Benefits of Hemp Hearts
Hemp Is A Sustainable Food
Hemp is known for being one of the ‘greenest’ crops on the planet due to its fast-growing nature, its versatility in use, and the need for little to no pesticides or fertilizers. They are one of the most easily digested plant-based sources of protein (4) which can take the pressure off our populations’ high animal protein consumption thus reducing greenhouse gas emissions.
Hemp Is A Good Source Of Gamma-Linolenic Acid
Hemp hearts are one of the few foods that provide beneficial gamma-linolenic acid (GLA) a particularly helpful omega-6 fatty acid. Other sources are limited to evening primrose oil (EPO), blackcurrant seed oil, and borage seed oil.
GLA taken for 6-12 months may reduce symptoms and prevent nerve damage in people with nerve pain due to type 1 or type 2 diabetes (5,6). Gamma linolenic acid seems to work better in people with good blood sugar control (6).
What Some More Hemp Recipes?
My love for hemp has been shown in numerous recipes including one of my favourite spreads that pairs great with these gluten-free seed crackers
- Hemp and Sunflower Seed Pate
- For something sweet try these Raw Vegan Chocolate Date Bars with Hemp
- Or these High Protein Peanut Butter Energy Balls with Hemp.
Tips For Making This Gluten-Free Cracker Recipe
How To Make Them Uniform
If you would like all your crackers to be uniform and not free-formed, then score the crackers gently with a knife before baking. Option to make square crackers, or triangles.
How To Bake
Halfway through the cooking process, the crackers need to be flipped. I find it easier to use a new piece of baking paper, and with the crackers stuck to the original paper, gently flip it onto the new paper.
I love this recipe because no bulky food dehydrator is required. Simply mix all the ingredients and then bake at a low heat. You can’t skimp out on the baking time, so be prepared to let these crackers bake for at least 3 hours plus some additional resting time, but they are worth it, I promise.
Cooking at a low heat also helps to preserve some of the heat-sensitive nutrients in the chia and flaxseeds.
Notes For Making This Gluten-Free Cracker Recipe
What Seed Variations Can I Use For This Cracker Recipe?
I’ve used many different seeds in this recipe. The flax and the chia are necessary for their water-binding abilities, but feel free to play around with alternatives to the hemp hearts and sunflower seeds. The original recipe uses pepitas (pumpkin seeds). I have also made these crackers with slivered almonds which tastes great too.
What Flavour Variations For This Cracker Recipe?
- When using dried Rosemary I suggest pulsing the herb quickly first in your mini-food processor or mini-blender. I prefer not to get long bits of rosemary in my cracker bite.
- Oregano and thyme are also favourites for these crackers. Add some black pepper for a little bit of bite.
- Za’atar is a Middle Eastern spice blend often made with ground dried thyme, oregano, marjoram, or some combination of these, mixed with toasted sesame seeds, and salt. This is a great way to add a ton of flavour to the crackers.
How To Store These Crackers
They store well for up to a week in an air-tight container, be careful not to leave them out as they will go stale. Storing them in a sealed container in the refrigerator will extend the life of the crackers to up to two weeks.
I’ve adapted this recipe from May I Have That Recipe. I found that no more than 1/2 teaspoon of salt is necessary, and I prefer to make it using smaller seeds so I have substituted the pepitas for hemp hearts. I always have some dried rosemary on hand, and I love the combination of rosemary and toasted sesame seeds.
What Some Dip Recipes For Your GLuten-Free Crackers?
- In the Spring and Autumn, I love making this Wild Fennel Pesto
- Any time of the year is a good time for this Simple Beet Dip with Balsamic Vinegar
- I also love this Easy Five Ingredient Cauliflower Miso Dip
- And this Hemp and Sunflower Seed Pate
- Or this authentic Moroccan Smokey Roasted Eggplant Dip
- Or this tasty Oil-Free Sun-Dried Tomato Hummus
Did you make this Gluten-Free Crackers Recipe? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. Take a photo of your recreation on Instagram and tag me @theconsciousdietitian so I can see it!
Want To Save This Recipe For Later?
Want More Plant-Based Recipes?
Check out this meal-plan below made by a Registered Dietitian for more recipes like this. A simple one-week vegan meal plan, formatted so it easy to follow with tips on how to maximize a plant-based diet, and includes over 30 nourishing drinks and healthy snacks recipes.
Low-Carb Gluten-Free Crackers with Seeds [Vegan, Paleo, GF]
- 1 cup water
- 1 cup flaxseeds whole
- 3 tbsp chia seeds
- 3 tbsp hemp hearts
- 3 tbsp sunflower seeds
- 3 tbsp herbs or spices (I used dried rosemary)*
- 1/2 tsp sea salt
- 3 tbsp sesame seeds toasted (optional)
- Preheat the oven to 200F. Line a baking tray with parchment paper (I use 1 1/4 trays).
- Combine the flaxseeds and chia seeds with the water in a mixing bowl. Mix well and ensure everything has been coated with the water. Let sit for 20 minutes.
- Add all the remaining ingredients and mix well.
- Spread the mixture as thinly as possible onto the parchment paper lined baking tray. Use the back of a spoon to smooth out the mixture so it is evenly spread, making sure there are no holes. I find with my baking trays I need one full try and 1/4 of another tray. If you want your crackers to be uniform, now is the time to score them with a knife (I prefer my crackers to be broken freestyle).
- Bake for 1 1/2 hours and then flip the cracker mixture over using a spatula. It should stay together, but still be a bit flexible at this point. I sometimes find placing a new sheet of parchment paper on the tray and flipping the mixture onto that works best. Bake for another 1 1/2 hours.
- Once the crackers have baked for a total of 3 hours, turn the oven off but let the crackers stay in the warmed oven to cook further for another 20 minutes.
- Remove from oven and let the crackers completely cool. Break into your desired cracker size. Store in a sealed container on the countertop for 5 to 7 days.
Want more recipes like this? Check out my One-Week Vegan Meal Plan with over 30 recipes and 70 pages! All recipes are gluten-free and free of refined sugar.
References for Low Carb Gluten-Free Cracker Recipes
4. Hempseed as a nutritional resource: an overview (2004). Euphytica
Rachel Dickens is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University and is currently a PhD student at UBC. She strives to provide evidence-based nutrition information with a focus on Indigenous Food Sovereignty while sharing diabetes-friendly recipes and tips for diabetes prevention.