Quick and Easy Grain-Free Crackers

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Grain-free Cracker Recipe
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If you’re like most people, you probably grew up snacking on crackers as a kid. Thankfully, there’s no need to give up this popular snack while on a grain-free diet. These grain-free crackers feature a few simple ingredients and they’re a snap to whip up. The kids love them for an on-the-go snack and I love the extra calcium, magnesium, and fiber I’m getting into their diets.

We love these crackers on their own or with tasty toppings … jump below the recipe to see some ideas!

Grain Free Cracker Recipe

You’re probably wondering how it’s possible to make homemade crackers that are grain-free, right? Here’s the secret: pumpkin seed flour!

Benefits of Pumpkin Seed Flour (and Why I Use It)

Most of us are probably familiar with almond flour when it comes to grain-free cooking flours, but this recipe offers an alternative to the norm … pumpkin seed flour! Pumpkin seed flour may be an unusual ingredient but it has a nice texture and its own spectrum of health benefits.

Pumpkin seeds are high in fiber and packed with nutrients like magnesium, zinc, and plant-based omega-3 fats (also called ALA or alpha-linolenic acid). Better yet, pumpkin seeds are rich in the amino acid tryptophan, the precursor to the sleep hormone melatonin. Studies even show pumpkin seeds help support a healthy prostate in men.

How to Make Pumpkin Seed Flour

Pumpkin seed flour is still a little tough to find in stores , but if you have whole pumpkin seeds on hand you can make it at home with a coffee grinder. Just wash the grinder out really well first if it’s had coffee in it. I have a dedicated grinder for nuts, seeds, and spices since I always seem to need it for coffee! 🙂

As always use soaked and dehydrated seeds if possible for best digestion and nutritional benefits. These are expensive and hard to find already ground into flour, but here’s how to soak nuts and seeds at home in case you want to try it yourself.

For this cracker recipe, I put about 1 cup raw pumpkin seeds into the coffee grinder and pulse until fine to make the amount of flour needed for the recipe. (If 1 cup doesn’t fit in your grinder, feel free to put in a little at a time and repeat in batches until there’s enough.)

Speaking of the recipe … here’s how to make the crackers you crave!

Grain-free Cracker Recipe

Grain-Free Crackers Recipe

These crunchy grain-free crackers are the perfect accompaniment to a dip or paired with toppings like veggies or cheese.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Calories 138kcal
Author Katie Wells


50 crackers



  • Preheat the oven to 325 degrees.
  • Combine the almond flour, pumpkin seed flour, water, and olive oil together in a large bowl. Use your hands to mix the ingredients together. A mixer won’t work very well for this recipe.
  • Sprinkle the salt and pepper over the top. Don’t dump it in or it won’t disperse well.
  • Roll the dough out so that it’s thin, then use a sharp knife or a pizza cutter to cut the crackers into squares. Be sure to make them the same size so that they’ll cook evenly.
  • Bake the crackers for 15-25 minutes, depending on the thickness of the cracker.


Nutrition Facts
Grain-Free Crackers Recipe
Amount Per Serving (10 crackers)
Calories 138 Calories from Fat 98
% Daily Value*
Fat 10.9g17%
Saturated Fat 1.5g9%
Sodium 119mg5%
Carbohydrates 8.4g3%
Fiber 0.7g3%
Sugar 0.2g0%
Protein 3.6g7%
* Percent Daily Values are based on a 2000 calorie diet.


Tip: Be sure to watch these very closely, as almond flour burns easily.

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

What to Eat with Grain-Free Crackers

I love these crackers by themselves, but they make a great vehicle for nutrient-dense real foods. Here are some of my favorite recipes and ideas that go great with these healthy homemade crackers:

  • Smoked Salmon Dip – This dip features healthy fats and an extra boost of protein from a secret, creamy ingredient. The traditional cream cheese is replaced with protein-packed cottage cheese. I promise it still tastes as good (if not better)!
  • Soup – Serve on the side of a simple tomato soup, soothing garlic soup, or my favorite chicken vegetable soup.

Topping Ideas

  • Smear a little grass-fed cream cheese and top with a veggie slice, like carrot or cucumber.
  • Add a dollop of peanut, almond, or cashew butter and top with half of an apple slice for a quick snack.
  • Top with a slice of a healthy version of smoked sausage with a small amount of mustard. Spicy or grainy mustard tastes really good here.
  • Top with sardines (and maybe a bit of cheese). For those who are unsure about eating sardines, I cover why they’re so healthy and how my family enjoys them here.
  • Eat with tuna salad. I also like to make “tuna” salad with sardines for an extra nutritional boost.
  • Top with cottage cheese and sprinkle with fresh chopped herbs. Dried herbs will also work.

Have you ever made grain-free crackers? How did they turn out? Please share any tips!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


22 responses to “Quick and Easy Grain-Free Crackers”

  1. Marilyn Adams Avatar
    Marilyn Adams

    Thanks for this recipe! I prepared my seeds: soak, dehydrate. I ground 1/2 cup in my nutribullet (don’t have a coffee grinder). It yielded 3/4 cup. Thank you for introducing us to pumpkin seed flour!

    I rolled mine between two pieces of waxed paper which helped me immensely. Thank you again!

  2. Jeannie Avatar

    What dimension (approximately) did you roll the dough out to get your 50 crackers? I assume you used a rolling pin to roll out, am I correct?

  3. Sharon Avatar

    I got all excited when I seen that these crackers were made with pumpkin seed flour & then I saw they also need almond flour. I am looking for recipes for school age children that are nut free & dairy free. Can anyone help me out?

  4. Laura Avatar

    The recipe says pumpkin seed flour but the link takes me to pumpkin flour. So I want flour made from the pumpkin or the pumpkin seed? Thanks!

  5. Debbie Avatar

    I have arrowroot, coconut and tapioca flour. Can I use one of those as a a substitute for the pumpkin seed flour? Would the amount be the same?

  6. Leslie Avatar

    5 stars
    I have made these three times already and my whole family loves them! Thanks Wellness Mama!!!

  7. Jenny Avatar

    Whelp, I used the exact amounts of olive oil and water, but it was still too crumbly to stick together at all. Cutting it into squares was impossible as it would just fall apart. I didn’t measure, but I probably almost doubled the water and oil. It was still super crumbly but stuck together a little better. It did okay-ish when cut. They baked up pretty good and will hold up to toppings, I think. That being said, I’m not sure how I feel about the taste of pumpkin flour. lol! These are definitely hearty little crackers!

    1. Katie - Wellness Mama Avatar

      Unfortunately with grain free recipes, flours rarely substitute in 1:1 ratios. I’d look for a recipe online using the flours you can have, and I’m also finishing up a Cassava cracker recipe that I can share soon.

  8. Falynn Avatar

    5 stars
    Thank you for this simple, delicious recipe. I had soup simmering for lunch when I found it and had the crackers done to surprise my husband by lunch. We decided to clean up the grains a bit and I was dreading my soup without crackers… This saved my day. I also felt full from them and wasn’t able to finish my serving, unlike standard crackers that I can keep eating…all day. Haha. Great recipe to bring into the new year!

  9. Francis Avatar

    I like the idea. I eat low carb, bf has TREE NUT ALLERGY though. What other low carb flour would work?

  10. Megan Avatar

    I’ve been doing some research on good protein powders as my husband and I are doing ketogenics and have come across some information that says anything powdered, whether it has sugar in it or not, will raise your blood sugar. This information is contradicted elsewhere. I’m wondering if you have any information on this. Thanks!

4.78 from 9 votes (7 ratings without comment)

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