With all my food sensitivities it is so difficult to find the perfect cracker (and one that isn’t full of processed or mystery ingredients). And I’m picky when it comes to what I like in a cracker. I want something crispy, flavorful and healthy too.
These all-natural crackers are gluten-free, vegan, soy-free, nut-free and oil-free. Plus, they contain protein, fiber and superfood ingredients that pack a lot of nutritional punch in each bite.
They make for a wholesome snack that is easily portable. You can enjoy them on their own or top them with hummus, tahini spread, guacamole, black bean dip, white-bean hummus, avocado or sunflower seed butter (or any nut-butter).
And you would think this would be a complicated recipe – but I promise it isn’t. It is one of the simplest out there. All it requires is a bowl and an oven. You mix everything together, spread it out on a baking sheet and bake it. Pretty easy stuff. See my quick video below demonstrating how to make these crackers:
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I left the crackers out to cool and my husband came back from the gym and curiously asked to try one. His immediate reaction was “Oh! Wow!… These are so good… Can I have more?” He ate four crackers immediately until I cut him off and asked him to save some for the picture so I can blog about it! Clearly I had hit a winning recipe and needed evidence of the success!
So why are these crackers so super??
- Chia seeds are rich in fiber, essential fatty acids (omega-3 and omega-6) and antioxidants that help prevent cell damage. They are high in calcium, iron, and magnesium. Chia seeds help add bulk to your stool, which keeps bowel movements regular and can help prevent constipation. The added bulk also may help you feel fuller longer so you eat less.
- Hemp seeds are a substantial source of complete protein. They are also a fantastic source of omega-3 fatty acids which reduce inflammation, lower the risk of heart disease and support brain health. They provide fiber for healthy digestion, calcium for strong bones, magnesium for heart health, zinc for immunity, B vitamins for energy and are loaded with antioxidants such as vitamin E and beta-carotene, which fight tissue damage. They also contain potassium, copper and phosphorus.
- Pumpkin seeds contain 7 grams of protein per serving and are high in iron (25% of your daily recommended value in just one serving). They also contain calcium and vitamin A.
- Sesame seeds contain protein, calcium, iron, omega-3 and omega-6, magnesium and B-vitamins.
You can have fun with this recipe and substitute other seeds or nuts (like sunflower seeds instead of sesame seeds or raw, slivered almonds instead of pumpkin seeds). Just don’t leave out the chia seeds – they are the glue that keeps these crackers together. When combined with water chia seeds form a gel that basically holds everything in place.
You can also experiment with other dried herbs/flavors. I opted for garlic, onion and rosemary with a touch of sweetness from the maple syrup (which is entirely optional). I personally love this combination and the herby aroma filled my kitchen while it baked which is part of what lured my husband over to try one in the first place.
If you give this cracker recipe a try, please let me know by leaving a comment and rating it! And don’t forget to take a picture and tag it @eatingbyelaine and #eatingbyelaine on Instagram so I can see your crackers!Print
These crunchy homemade crackers are easy to make and full of omega-3s, plant-based protein and fiber. You can flavor them however you want and top with your favorite spread.
For the crackers
- 1/2 cup chia seeds
- 1/2 cup raw shelled hemp seeds
- 1/2 cup raw pepitas seeds
- 1/2 cup white sesame seeds (raw or toasted)
- 1/2 teaspoon fine grain sea salt
- 1 tablespoon maple syrup
- 1/2 cup filtered water
- Preheat the oven to 325 degrees Fahrenheit and line a half sheet baking sheet with parchment paper.
- Add chia seeds, hemp seeds, pepita seeds and sesame seeds to a 7-cup food processor and process for 30 seconds until fine. Alternatively, you can stir these ingredients together in a mixing bowl (the texture will be chunkier).
- In a large bowl, combine the seeds with the salt, maple syrup and water.. Add optional seasonings if desired. Stir until well combined. Let the mixture sit for 1 minute and then stir again.
- Spread the mixture onto the prepared baking sheet. Place another sheet of parchment paper overtop the seed mixture and use the bottom of a glass to flatten the mixture until it’s 1/8-inch thick.
- Bake for 15 minutes. Remove from oven, score into crackers using a knife. Place back in the oven for another 15 minutes.
- Remove from oven and break the crackers apart along the scored edges. Use a metal spatula to flip the crackers over and bake for another 10-15 minutes until golden and crispy.
- Allow to cool completely on the pan. Sprinkle with more salt if desired. Serve with my Vegan Whipped Feta Dip or Hummus.
- Store leftovers in an airtight container at room temperature for up to five days.
- Category: Snack
- Method: Oven
Recipe inspired by OhSheGlows.com