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 Crackers Recipe
Ingredients
- 1 cup almond flour
- ¾ cup pumpkin seed flour
- 2 TBSP water
- 2 TBSP olive oil
- ¼ tsp salt
- 1 tsp black pepper
Instructions
- 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.
Notes
Nutrition
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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!
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!
Katie, dou you use the whole pumpkin seed or just the pepita inside?
Katie,
Do you butter the pan first or use an ungreased pan?
Thanks!
Kelly
Will they hold up to hummus? That’s what I would use crackers for
Yes.
Is there a replacement for pumpkin seed flour?
Sounds amazing! Do you have a comparable to the almond flour?
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.
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!
Can these be done in the dehydrator??
I like the idea. I eat low carb, bf has TREE NUT ALLERGY though. What other low carb flour would work?
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!