Serve the Raw Almond Paleo Hummus with These Low Carb Seed Crackers
This low carb gluten-free seed cracker recipe is so simple to make and no dehydrator required! These low carb crackers are free of refined grains, added oils, are paleo friendly, gluten-free and vegan. Eating healthy never tasted so good.
When the days are long, there is more time spent with friends and family. Whether it be potlucks, camping or dinner parties, most gatherings are centred around good food. In the past, get-togethers meant a time to indulge. Now, maybe due to age or experience, it seems the food choices tend to be healthier. I try to be conscious of not contributing anything containing refined grains or sugars. I wanted to share these gluten-free seed low carb seed crackers that I love serving with any dip or spread. They are surprisingly simple to make and no one will even miss those heavily processed grocery store crackers.
Ingredients for Keto Crackers: Flaxseeds, Chia Seeds, Hemp Hearts, Sunflower Seeds, Herbs, Salt and Sesame Seeds Optional
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. The emphasis should be on good quality, mostly plant-based proteins, and healthy fats. This gluten-free cracker recipe is full of beneficial alpha-linolenic acid – a plant-based omega-3 fatty acid. See my post Chia Seeds, Flaxseeds and Hemp Seeds Which One Is Healthier and More Sustainable? for more info on the health benefits of these seeds.
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.
Ingredients for Keto Flax and Chia Crackers
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 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).
Mix Flax and Chia together with water and let sit for 20 minutes.
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 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.
Add The Remaining Ingredients To Flax, Chia and Water: Salt, Herbs, Hemp, Sunflower Seeds and Toasted Sesame Seeds Optional
Hemp is known for being one of the ‘greenest’ crops on the planet due 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 hearts are one of the few foods that provide the 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).
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.
All ingredients added to a mixing bowl with water
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.
Half way 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.
Press Seed Mixture Into A Baking Pan
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 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.
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.
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 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.
In the Spring and Autumn I love making this Wild Fennel Pesto, and 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
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!
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.
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.
2. Frontiers in Nutrition (2018). The Effect of Flaxseed in Breast Cancer: A Literature Review
3. Eating Raw (2008). Brenda Davis, RD
4. Hempseed as a nutritional resource: an overview (2004). Euphytica
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition, and share some of her favourite seasonal recipes and sustainable eating tips.
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it is wonderful. so fantastic. i am very glad to see it.
Thank you so much! I hope you loved the crackers too!
what a great style, it not easy job well don.
They're delicious and so easy to make. I've been making them every other day since trying the recipe. Thank you
Yay I am so glad that you love them too!!
This gluten-free seed cracker looks so zesty and tasty! Absolutely love your creative idea! Thanks, Rachel for sharing!
Thank you so much for trying, they are my absolute favourite cracker!
Excited the try this! What is the quantity of your nutritional information at the bottom?
Hi Marie! The nutrition information is based on the cracker recipe being divided into 10 servings. So you could separate the crackers before consumption to know exactly what the nutrition information is. I hope you love them!