These Keto Seed Crackers are thin, crisp, and made with a simple mixture of sunflower seeds, pumpkin seeds, flaxseeds, sesame seeds, psyllium husk, water, and salt. With only 1 net carb per four-cracker serving, they are an easy low carb snack for dipping, building a charcuterie board, or enjoying with cheese.
One of the hardest things to find a good alternative for when on a keto diet is crackers and chips. They're both high carb snacks, but are easily one of the most popular and addictive snacks out there.
So this got me thinking, "How can I recreate the deliciousness of crackers while keeping the carb count low?" After much deliberation, I came up with this unbelievably satisfying Healthy Crackers with Seeds recipe.
What Makes These Low Carb Crackers So Good?
- Low Carb. Four crackers contain approximately 1 net carb based on the tested seed mixture.
- Crispy. Spreading the mixture thinly creates a crunchy cracker that is perfect for dipping.
- Gluten-Free. The recipe contains no wheat flour. Check individual labels if cross-contamination is a concern.
- Nut-Free. These crackers use seeds instead of almond flour or other nuts.
- Vegan. No eggs, butter, cheese, or other animal products are required.
- Easy to Customize. Change the flavor with herbs and seasonings without altering the basic method.
- Great for Meal Prep. Make a batch and store the completely cooled crackers in an airtight container.
What Kind Of Crackers Can You Eat On Keto?
Most of the crackers you will find in your local grocery store will be LOADED with carbs and should be avoided if you're living a low carb lifestyle. My advice? Give this keto cracker recipe a try.
They're super simple to make, low carb, and delicious. Best of all? They actually taste like crackers. Forget the days of trying to eat your favorite dip on a lackluster replacement or making charcuterie trays with veggies and meat only.
What Does Psyllium Husk Do In Crackers?
Psyllium husk absorbs water and forms a gel that binds the seeds together without flour or eggs. This gel allows the mixture to be spread into a thin sheet that remains intact while baking.
Psyllium husk powder is more finely ground and generally absorbs liquid more quickly than whole psyllium husks, so the two may not work interchangeably by volume. Choose a plain, food-grade product without sweeteners, flavors, or added laxative ingredients.
What Is In These Healthy Crackers?
If you've been eating low carb for any length of time, you likely already have these ingredients on hand. However, if you're just getting started and want to make the perfect go-to snack, here's what you'll need:
- Water. Hydrates the psyllium and seeds. Specify the exact temperature tested because the current recipe says not to use hot water.
- Psyllium husk powder. Forms the gel that binds the crackers without eggs or flour.
- Kosher salt. Seasons the crackers. Add extra only if the seeds are unsalted.
- Sunflower seeds. Add a mild, nutty flavor and substantial crunch.
- Pumpkin seeds. Provide a larger, firmer bite. I used pepitas, but you can also use whole pumpkin seeds if you prefer. The macros will vary slightly.
- Flaxseeds. Add fiber and help absorb moisture.
- Sesame seeds. Add a toasted, savory flavor and fill gaps between the larger seeds.
How to Make This Keto Crackers Recipe
- Pour 2 cups of tap water into a mixing bowl. Add in the psyllium husk powder, a little at a time, whisking all the while.
- Once all the lumps are dissolved, add the salt and then the seeds. Stir well.
- Let the mixture rest for about 10-15 minutes. This gives the psyllium a chance to gel. At this point, you may need to add more seeds.
- Preheat your oven to 350F while allowing the mixture to rest.
- Grease an 18 x 13-inch pan. Alternatively, you can also place a silicone mat on the pan to prevent the mixture from sticking.
- Once the mixture has gelled, spread it as thinly and evenly as you can on the mat.
- Place in the oven and set the timer to 30 minutes.
- When the timer goes off, remove the pan and use a pizza cutter or a sharp knife to score the mixture into cracker shapes.
- Put them back in the oven for another 15 minutes. Your crackers will likely take between 45-60 minutes to crisp up. Seeds burn easily, so you will have to watch them after the timer goes off.
- Once they're done, remove and break along the scored lines. Allow the keto crackers to cool and then put them in a sealed container. Enjoy them whenever you get the craving for something crunchy and low carb!
Variations To Try
In this keto cracker recipe, I give you the seeds I used to make this specific batch, but you could also use whatever seeds you have on hand (or prefer the taste of best). I liked mixing up the size of the seeds I used to make these, and I really like the consistency of the cracker.
Tips and Tricks
Making keto nut and seed crackers at home is a simple way to enjoy a crunchy, low-carb snack that's both healthy and satisfying. To help you get the best results, here are some tips and tricks:
- It's important that you have the right amount of psyllium husk powder. This is what forms the gel and is what allows it to turn into a nice cracker.
- Make sure to pat out the mixture as thin as you can. Not only will it speed up the cooking process, but it also makes it more likely to get crispy, which is exactly what we want.
- Make sure to give it plenty of time to crisp up after it is done baking. No gobbling it while it's still hot!
- Though you can use whatever seeds you like, it's important that you use seeds that are on the small side (like sesame seeds, hemp seeds, etc). This is not a good place to put in almonds and cashews and the such. If you have larger nuts and seeds, check out my Nut and Seed Bread recipe!
How Long Do They Last?
These Keto Crackers will last for up to two weeks if you keep them in an airtight container. It's a good excuse to put an old cookie jar to use!
Can You Freeze Them?
Yes, you can freeze keto crackers made with nuts and seeds, and it's actually a good way to extend their shelf life.
They'll keep well in the freezer for up to 2-3 months. When ready to enjoy, you can thaw them at room temperature, or pop them into a low oven or air fryer for a few minutes to crisp them back up.
What Should You Dip These Keto Crackers In?
- Lebanese Muhammara - Delectably low carb roasted pepper dip that goes really well with these crackers.
- Keto Savory Thyme Dip - It's crazy simple and so, so good.
- Sugar free Jam- a sweet take on a low carb dip.
- Buffalo Chicken Casserole - A spicy favorite perfect for dipping.
- Baingan Bharta - Try eggplant in the most delicious way.
- Persian Beet Dip - As beautiful as it is delicious.
- Spicy Crab Dip - satisfy your seafood cravings.
- Low Carb Spinach Dip - Like your favorite takeout version, just without the carbs.
If you are looking for more ways to replace bread and chips, try these homemade keto chips or a loaf of nut and seed bread. These crackers also make a crunchy addition to a low carb charcuterie board alongside cheese, cured meats, olives, and your favorite spreads.
Frequently Asked Questions
Yes. These seed crackers contain approximately 1 net carb per serving and are made without wheat flour or added sugar. Always calculate the carbohydrates using the specific seeds and brands you use.
One serving is four crackers and contains approximately 1 net carb. That equals about 0.25 net carbs per cracker, although the exact amount will vary with the seeds used and the size of each cracker.
Whole psyllium husks and psyllium powder absorb water differently, so they may not work interchangeably by volume. For the most dependable results, use the psyllium husk powder specified in the tested recipe.
You can replace some of the seeds with other small seeds, but maintain the tested total weight. Different seeds absorb moisture differently, so substitutions may affect the baking time and final texture.
Use raw, unsalted seeds for the most predictable results. Roasted seeds may brown too quickly or make the crackers overly salty, especially during the longer baking time.
Parchment paper can be used, but lightly greasing it may make the finished crackers easier to release. Spread the mixture evenly and watch the bottoms closely because baking results can vary between liners.
No matter how you decide to eat them, whether it be with a dip, cheese and keto crackers, or just by themselves, you're sure to make my Low Carb Crackers with Seeds part of your regular snack regiment. And if you have any other awesome dip suggestions for these crackers, let me know in the comments!
Equipment
Ingredients
- 2 cups (500 g) Water
- 3 tablespoons (3 tablespoons) psyllium husk powder
- 1/2 teaspoon (0.5 teaspoon) Kosher Salt
- 2 cups (280 g) Mixed seeds for example
- 1 cup (218 g) Sunflower Seeds
- 1/2 cup (32 g) pumpkin seeds
- 1/4 cup (56 g) flax seeds
- 1/4 cup (50 g) Sesame Seeds
Instructions
- Into a large mixing bowl, pour in 2 cups of tap water.
- A little at a time, mix in the psyllium husk powder, whisking all the time. Do not use hot water. Do not put in powder first and then try to add water #askmehowiknow
- When all lumps are dissolved, add the salt and then the seeds. Stir well.
- Depending on your husk powder, you may need to add a few more seeds. But before you do that, just let it rest for about 10-15 minutes. This gives the psyllium a chance to gel.
- Heat oven to 350F while it is resting.
- Grease an 18 x 13-inch pan or use a silicone mat to prevent the mixture from sticking.
- Once the mixture has gelled, spread it as thinly and evenly as you can on the mat. I found it handy to have a small bowl of water that I could dip my fingers into from time to time to reduce the sticky factor.
- Place in the oven and set a timer to 30 minutes.
- When the timer goes off, remove the pan. Use a pizza cutter or a sharp knife to score the mixture into cracker shapes. I scored 4 long strips and 8 short strips for a total of 32 crackers.
- Put them back in the oven and set the timer for 15 minutes. Your crackers will likely take between 45-60 minutes to crisp up. Seeds burn easily, so you will have to watch them after the timer goes off. You're aiming for crisp crackers, but keep in mind they continue to cook a little when you get them out of the oven.
- Once they're done, remove and break along the scored lines. Allow them to cool and then put them in a sealed container. Enjoy them whenever you get the craving for something crunchy and low carb!
- It's important that you have the right amount of psyllium husk powder. This is what forms the gel and is what allows it to turn into a nice cracker.
- Make sure to pat out the mixture as thin as you can. Not only will it speed up the cooking process, but it also makes it more likely to get crispy, which is exactly what we want.
- Make sure to give it plenty of time to crisp up after it is done baking. No gobbling it while it's still hot!
- Though you can use whatever seeds you like, it's important that you use seeds that are on the small side (like sesame seeds, hemp seeds, etc). This is not a good place to put in almonds and cashews and the such. If you have larger nuts and seeds, check out my Nut and Seed Bread recipe!
- These will keep for about a week or two if you store them in a cookie jar. Coincidentally, keeping these crackers in a cookie jar is also why my kids have trust issues 😂
- I counted 4 crackers as a serving, out of 32 crackers.
- Your macros will vary depending on what types of seeds and nuts you use.
- To calculate macros for this recipe, I used the seeds I specified, but you can use whatever you like.
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Don't forget to check out my other Keto cookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats, and Easy keto in 30 minutes.
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I am perpetually thought about this, thanks for posting.
Delane
I have been making these crackers for 5 years now! I make them every 5 weeks and my husband takes them to work every day. I’m not exaggerating.I have a blend of seeds at the ratio mix we like them and they keep for a long time as long as they are dried out well when making them and in a sealed container. He eats them with pepperoni or hummus and I love them with peanut butter or cheese. I started making them when for myself back when I ate no sugar no gluten and my husband who eats everything kept eating them all on me! We still love thrm.