About Me

Vivica Menegaz

Nutritionist, Author, & Blogger

Hi I am Vivica, welcome to my blog! I am a certified nutritionist and the creator of the Healing Foods Method. My philosophy of healing is to let the right foods delight you, nourish you and make you healthy!

Easy Grain Free Crackers for Keto and Low carb

Easy Grain Free Crackers By The Nourished Caveman with Prosciutto

Easy Grain Free Crackers

When eating a clean ketogenic diet yo might find yourself missing a bit of crunch!

Of course you can always eat pork rinds for a crunchy snack, but in the case where a cracker is called for, traditional options are out of the question.

I have tried several keto cracker recipes and have created another suitable cracker recipe myself, but there was usually a bit more work involved.

This recipe has quickly become my favorite because of the quick and simple execution, and the minimal number of ingredients required.

Grain free crackers for any occasion

The other wonderful feature of these crackers is the versatility.

They have a pleasantly nutty but also neutral enough flavorΒ that encourages to try all kinds of different combinations!

As you can see in one of the photos I was eating them with prosciutto while in Italy.

I would also pair them with avocado and smoked salmon, cream cheese or any other keto friendly food you might want to try: my easy grain free crackers are really fit for any occasion and I hope they will become one of your favorites!

PS You can make them in large batches!! Just convert the quantities here;Β You can make these in batches by multiplying the content: http://mykitchencalculator.com/recipeconverter.html

Easy Grain Free Crackers By The Nourished Caveman

4.4 from 14 reviews
Easy Crackers
Nutrition Information
  • Serves: 8 portions
  • Serving size: 1 portion
  • Calories: 122
  • Fat: 10.3 gr
  • Carbohydrates: NET 1 gr NET
  • Fiber: 3.25 gr
  • Protein: 3.75 gr
Recipe type: Crakcer
Cuisine: Keto
Easy grain free crackers to satisfy that desire for crunch!
  • 4 tbs Chia Seeds
  • 4 Tbs Hemp Hearts
  • Β½ cup Almond Flour
  • 2 TBS Extra Virgin Oilve Oil
  • 1 pinch sea salt
  • ½ cup water to soak the chia seeds
  1. Pre-heat oven to 200F
  2. Soak chia seeds for 1 hour in the ½ cup of water.
  3. After the ½ hour the seeds should have become gelatinous and have absorbed all the water, stir them with the spoon they should be a thick consistency. If picked up with a spoon they should not run off but stick to the spoon.
  4. If the seeds are too wet and runny, just another Tbs of chia seeds and wait another 10 minutes.
  5. Now you can add the rest of the ingredients and mixx well to form a dough. Again the consistency should be the one of a pliable dough. You should be able to form a ball with it.
  6. Put your ball of dough on a large piece of parchment paper.
  7. Cover it with cling wrap plastic and start rolling it out with a rolling pin or a wine bottle!
  8. The dough needs to be as thin as possible without breaking. I would recommend the dough to be spread thinner than ¼ inch and to be of even thickness or it will not dry evenly.
  9. Once the dough is thin and flat peel off the plastic sheet gently.
  10. Now place your parchment paper over a large cookie sheet without breaking the dough.
  11. Bake at 200 for about 45 minutes or until the dough had dried and slightly browned.
  12. If the crackers are not drying it means you rolled them out too thick! You can take them out and try to peel off the parchment paper and put them back in the oven on the cookie sheet, so the other side can dry easier. Only do this step if you are having trouble drying them.
  13. Once they are dry and crispy, let them cool, then cut into 2” squares with a knife point. You can now peel them form the bottom paper.
  14. Store in an airtight container.

Easy Grain Free Crackers By The Nourished Caveman Closeup

Related Posts

Comments 93

  1. Linda says:

    Not sure how many servings or what serving size is. And what are net carb per serving

    • The Nourished Caveman says:

      please see nutritional info at the bottom of the recipe!

      • Nikki says:

        Hiya, I was wondering the same as the serving size states – one portion…. uhm, okay but how much/many crackers in a portion??

        • The Nourished Caveman says:

          Hey Nikki
          it really depends how thin you spread your dough….It is really hard to say with something this variable πŸ™‚
          PS the whole recipe makes 8 servings, I can guesstimate about 3 crackers per serving (about 2″ squares)

          • Janine says:

            I find with stuff like this it’s best to enter it as a recipe on ‘myfitnesspal’ and that way you can set your own ‘serving sizes’ and it will give you all the statistics you need πŸ™‚
            Hope it helps πŸ™‚

          • The Nourished Caveman says:

            For sure it’s the best way to do it! using your own ingredients to measure macros is how it should be done! Thank you for the feedback!

  2. Ann says:

    Do these need 1 1/2 c. water or 1/2 c?

    • The Nourished Caveman says:

      Sorry Ann, somehow the recipe didi not save my update of the quantities. I fixed it now!

  3. Paul says:


    Is there a possible sub for the ghia? We have the other ingredients and also have flax. any thoughts?

    Thank you!

  4. lisa says:

    this was bad. the water recommendation was too much, as was the salt – did you mean 1tsp? I am ALL about salt, but 1 TBSP made each bite really really salty. these didn’t brown after 1 whole hour at 200 in my convection oven – last 15minutes at 250 – that’s how long it took for all the liquid to dry out, I then put it under the broiler for a few minutes for color, but they are not crispy underneath…rolled pretty thin.

    is there a missing ingredient in the recipe? Almost looks like sesame seeds?

    Giving it a 2 star – I could make it work next time now that I know how this recipe worked out

    • The Nourished Caveman says:

      I am sorry for the mishap
      how much water did you use? How long did you soak the chia seeds?
      I use a lot of sale because i need it being in ketosis, but you can vary by taste…I reduced the amount in the new instructions
      Did you see the new updated ingredients? There had been a problem with the blog saving my draft recipe instead of the finished one…please have a look again as i didi fix the problem now πŸ™‚

      • lisa says:

        I am back, but out of almond flour. pinned for when I get some. Will try again, they look so good! about to search your site for coconut flour recipes

        • The Nourished Caveman says:

          Lisa, wait till Friday!! My next recipe has coconut flour and it’s amazing and delicious πŸ˜‰

  5. Julia says:

    Is the 1/2 cup water listed in ingredients IN ADDITION to the 1/2 cup of water used for soaking the chia seeds? As in, AFTER the chia seeds soak, do I add hemp hearts, almond flour, olive oil, salt AND 1/2 cup water? Thanks!!

  6. Pansy Limes says:

    Didn’t think I would ever find the recipe, I ordered some hemp hearts and then couldn’t find the recipe. Yeay!! I pinned it too. Now as soon as I get my hemp hearts I’ll be baking some up. I love crackers! Thanks!!

  7. Pansy Limes says:

    I made them, but 200 degrees for 45 minutes wasn’t near hot enough or long enough, I finally cranked the oven up some and think I should have baked longer, I didn’t put enough salt in though. I have hemp hearts and hemp seeds, would the seeds work the same?

    • The Nourished Caveman says:

      Hi Pansy
      Unfortunately it seems that different types of chia seeds absorb water differently. If your batter is not nice and solid yet (consistency of jello) you should either wait another hour or add more chia seeds.
      And no, hemp seeds with the shell will not work.

  8. Kellianne says:

    I really appreciate this recipe but it’s not written clearly. Too bad I didn’t read the comments first.
    Unfortunately, I soaked the chia seeds in 1/2 cup water and also added an additional 1/2 cup water with the remaining ingredients. My dough was terribly wet, so I rolled it very, very thin. Baked at a higher temp for a longer length of time but it never crisped up. πŸ™
    You might consider updating the recipe with a notation that the 1/2 cup water used for soaking the chia is the TOTAL amount of liquid in the dough. Or eliminate it in the ingredient list, since it clearly states 1/2 cup water in the directions.
    That said, the flavor was great! I’m definitely making another batch properly. Thanks so much for the fantastic recipes. I love keto!

    • The Nourished Caveman says:

      Sorry Kellianne for not being sufficiently clear and thanx for your feedback! I fixed the recipe πŸ™‚

      • Kellianne says:

        Oh, much better! I loved the flavor and will be making a new batch today. Thank you for taking the time to respond!

  9. Kellianne says:

    Terrific recipe! I made them again and the crackers turned out perfectly. Light, crispy and absolutely delicious! A keto keeper for sure. I did add a full teaspoon of salt and it was just right.
    Thanks so much!!

    • The Nourished Caveman says:

      Thank you Kellianne!! Finally got this to work for everybody!! πŸ˜€

  10. Ide Beck says:

    Hi! Can I replace the Hemp hearts? Looking forward to make these yums!!

    • The Nourished Caveman says:

      If you replace one of the ingredients in a 3 ingredient recipe, it would not really be the same recipe anymore….

      • karen says:

        You can double up on chia seeds or use flax seed meal. Of course it wont be the same recipe but it will be a good cracker. Honestly, most keto recipe sites help people out this way! i for example, love crackers but cannot obtain hemp hearts.

  11. Maureen says:

    Love these crackers. Found I just needed to bake them longer to get them crisp but otherwise absolutely delicious.

  12. Bev says:

    Love, Love, Love these crackers !!! I eat some daily for my snack, even my whole family loves these.
    Thanks Vivica !!

    • The Nourished Caveman says:

      Thank you Bev! The only problem with the crackers for me is that I want to eat too many πŸ˜‰

  13. Diane says:

    Hi Vivica,
    Your site is great! Can you tell me if coconut flour can be substituted for the almond flour? My son has a peanut and tree nut allergy, so unfortunately almond flour is out! This limits my choices of recipes. It seems that each time a recipe looks awesome to me, it calls for almond flour. Arghhh! Can you recommend a good non-nut substitute for almond flour?

    • The Nourished Caveman says:

      Diane, I am sorry to hear about your son. I would try this: Make your own flour out of ground chia seeds, ground flax seeds, ground pumpkin seeds (shelled), and ground sunflower seeds. Grind them right before using. Also make sure you let the flour sit for at least half hour to thicken. If not thick enough add more flour till consistency is of a dough. The proceed same as the recipe. MAKE SURE you bake them at 200F not more or they will get rancid! I would spread the dough real thin to help dry it faster!
      I hope this helps let me know how they come out!!

    • allison G says:

      Regarding the almond flour allergy. My son also has a peanut allergy and almond allergy πŸ™ I substitute Sunflower Meal for a lot of recipes. It works perfectly in everything I make. I think it is a perfect substitution and it is not a strong flavor

      • The Nourished Caveman says:

        It’s a bit higher in carbs but otherwise great!

  14. Mandy Lynch says:

    Oh wow – made these tonight. The best low carb crackers! Really tasty. Had to stop myself after the first few! Looking forward to having some more of them tomorrow.

    • The Nourished Caveman says:

      LOl Mandy, I have the same problem…I can eat the whole batch in 2 settings πŸ™‚

  15. Carolyn says:

    Where do you get/purchase your hemp hearts. Please and thank you. Can’t wait to try this recipe, but need to order the hemp hearts first.

  16. Heather says:

    These are by far my favorite keto crackers. Such a great crunch!! It always takes far longer to cook than the recipe says and I usually turn up the temperature as well.

    • The Nourished Caveman says:

      Hi Heather, I think my oven runs a bit hot….

  17. Nas says:

    I would love to make these but hemp hearts are very hard to come by in NZ (it is illegal to sell them for human consumption here!!). Any ideas on what I could replace them with? I was thinking chopped pinenuts maybe? Thanks.

    • The Nourished Caveman says:

      Hi Nas, you could use some chopped pumpkin seeds or yes pine nuts can be great, I would chop or grind them though! YUM

  18. Carol says:

    Can I substitute hemp seeds with something else? Perhaps glad flax seeds?

    • The Nourished Caveman says:

      I would then use ground pumpkin seeds but the macros will be different!

  19. Therese Bizabishaka says:

    Hi. Thanks for the great recipe. I can’t believe how utterly easy these are to make. Mine turned out great, only a little bit too browned, but that was my fault as I forgot to convert the degrees to celcius.

  20. Ifey says:

    I was wondering if there is a good substitute for the hemp hearts? I can’t seem to find it anywhere.

    • The Nourished Caveman says:

      You can use ground sunflower seeds, but the macros will change!

  21. Katherine says:

    What a simple recipe. I made these crackers after dinner because they looked so uncomplicated I just had to try. They have a really yummy flavour. Love the texture and crunch. This recipe is a keeper.

    Thank you for sharing Vivica.

    • The Nourished Caveman says:

      Yay, I am so glad you liked them…I love those crackers!!!

  22. Jan says:

    Hi could I use coconut flour instead of the nut flour? Thanks

    • The Nourished Caveman says:

      you can try….I have not used it in that recipe.

  23. Linda Schmidt says:

    I just made your delicious crackers using your recipe as my Foundation. I changed it up just a bit by using 2 Tbs of hemp and 2 Tbs of ground flax. Otherwise everything was the same. I did bake them at 200 degrees Fahrenheit for 45 minutes but they were still wet. They had not Browned. I added 15 more minutes at 300 degrees and they still had not drowned. I set the oven to toast and left them in 3 more minutes. The ground very nicely and they are delicious. I know that will change the macros slightly using half flax and half hemp. This is my first attempt ever at making crackers. I have wanted to do this for years. Thank you so much for the recipe.

    • Linda Schmidt says:

      I use talk text. So the above wording should be browned, not drowned or ground. Sorry. Lol

    • The Nourished Caveman says:

      Thank you for the feedback Linda!! I will have to try again with different ovens and see what is the average temp. As I think the oven I used was somehow different…

  24. Jeane says:

    But is their any ready.crackers that i.can buy.that is compatible.for keto diet?

  25. Erin says:

    I have found that scoring the dough with the point of a knife before they go into the oven makes dividing them a snap.

    • The Nourished Caveman says:

      GREAT tip Erin!! πŸ˜€

      • Michelle says:

        I had wondered about using a pizza cutter before baking then just snapping them. I think it will work!

  26. I love hemp hearts, these sound delicious!

    • Markay says:

      It’s been a long time since the last comment, so I’m not sure if you’re still checking this. I made these today and I liked the flavor, but they were too fragile to pick up without breaking. I made the recipe as written. They were in the oven at 200 for well over an hour before I turned them up to 325 until they started browning. Maybe I rolled them too thin, but it would take even longer to cook if they were thicker.

      The taste was good enough that I’ll try again, roll them thicker, and include sesame seeds, which would taste good in this.

      Do they require the very slow cooking in order to stick together?

      • The Nourished Caveman says:

        Matkay, you can play with the thickness and consistency of the dough, but they will always be a bit brittle. To help that you could grind the flax seeds right before mixing them in the batter. I think rolling a bit thicker will help too! Thank you for trying the recipe! πŸ™‚

  27. Lynne Johnson says:

    Good recipe but 200f for 45 minutes does not seem to be nearly long enough to brown or get crispy. I will try a warmer oven, maybe 300f and put them back in for half an hour or so. I am sure they will be delicious if I can dry them out. I did roll them very thin, so it must be the oven temperature that is the issue here.

    • The Nourished Caveman says:

      Lynne, certain oven run hotter than others, so possibly yours needs a higher temp.

  28. Amber says:

    Really happy with how these turned out, but like others it took WAY longer to bake. My chia seeds were nicely gelatinous, and I used my convection oven so in theory they should’ve taken *less* time. I baked them for about 70 minutes at 200 and they were drying out but nowhere near brown. I bumped up the heat to 250 and baked another 20+ minutes and they were STILL completely blonde. Finally put the heat to 300 and they were a nicely golden brown color after about 10 minutes. Next time I think I’ll try 250 for the whole time and see if that gets them done in the right amount of time. Thanks for this easy recipe! My kids approved!

    • The Nourished Caveman says:

      Hi Amber,
      I tried this recipe again and again in different ovens and it always takes a different time πŸ™ Also depends on the thickness you lay it at. I am glad you liked it anyways πŸ™‚

  29. Sandy says:

    Do you have recipes for crackers or tortillas that do not involve chia seeds? I had an adverse reaction after eating a 1/2 potion of the porridge made with chia and hemp hearts. Will not risk eating them again.

    • The Nourished Caveman says:

      Sandy you can sub them with flax seeds, it should work just fine.

  30. janet says:

    this is such a simple and fail proof recipe. Thanks so much..using the Chia was BRILLIANT . I always make a double batch. Last time I added some parmesan and italian spices and they were fantastic. Also once used 1/2 hemp and 1/2 sesame. Try a little curry powder…geez the variations are limitless. I also bake mine a bit hotter with convection and on a pizza pan with the perforated bottom. That way they cook a bit better on the bottom. I also roll really thin. Love you site and recipes..thanks so much..keep them coming…xx

  31. carab says:

    Thanks for the recipe-I was missing some CRUNCH in my life.They are super easy to make, and very yummy. I added NUTRITIONAL YEAST and it was EXCELLENT!

  32. Marcos says:

    Just wondering if it 200 F or 200 C

    • The Nourished Caveman says:

      It was 200F. But you might want to test your oven first. My oven is older and runs a bit hot!!

  33. Zeynep says:

    Awesome! Last night I made this crackers and loved it. Even my not keto husband loved it. Thanks for the easy recipe.

  34. cindy3539 says:

    Has anyone tried making these in a dehydrator? They look delicious. Thanks.

  35. Jen says:

    These are so yummy! I too had an issue with the baking time but after an hour I cut them into squares and cranked the heat. It also allowed me to turn them so they could get brown on both sides. I think next time I will cut halfway and do the same! Thanks again for a great recipe!

    • The Nourished Caveman says:

      Thank you Jen, I think my oven was running a bit hot when I made those…

  36. Ethel Zammit says:

    Hi my name is Ethel from Malta.
    For these crackers can I use chickpea flour instead if almond flour cause I have 2 bags bought by mistake and I wandered if I can make them wit it.


    • The Nourished Caveman says:

      Sure but it would not be keto anymore πŸ™

  37. Anne says:

    Loved these crackers so much! I followed the recipe almost exactly – just did a blend of sesame and hemp seeds instead of all hemp. One batch I threw in some curry powder. YUM! Will definitely be making these often! Thank you!

  38. Cristina says:

    I am in South America ,I Am Italian ,my name is Cristina ,and here I dont find Hemp Hearts… with that another product can I replace it ?
    Tnanks and regards

    • The Nourished Caveman says:

      Ciao Cristina! You can try to use coarse almond meal, I think it will work just as good πŸ™‚ Grazie

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe: