Keto Crackers: Crispy Low-Carb Seed Crackers
These keto crackers are thin, crisp seed crackers made with sunflower, pumpkin, sesame and linseed, held together with Groovy Keto psyllium husk powder and oat fibre instead of flour. Each serving of 3 crackers has 1.7g net carbs. They take 1 hour 25 minutes plus drying time and keep crisp for a week in an airtight tin.
Looking for keto diet crackers you can make at home? These crunchy seed crackers are the answer: four kinds of seeds mixed with boiling water and olive oil, rolled thin and baked slowly until golden. They are our take on the hugely popular low-carb seed cracker, the one that keto bakers make again and again, and they are just right with cheese, pâté or a dip.
Most of those recipes use almond flour. Our twist leaves it out and uses Groovy Keto oat fibre instead, which keeps the crackers light and crisp and means there are no nuts in the ingredients. A little Groovy Keto psyllium husk powder turns the seeds into a dough you can roll paper-thin. Cream crackers and oatcakes have around 19–21g of carbohydrate per 30g; these have 1.7g net carbs per serving of 3 crackers. Looking for low-carb crackers in the UK? These keto crackers are easy to make at home with seeds from any supermarket. For more ideas to buy and make, see our guide to keto snacks in the UK.
What we used: Groovy Keto Psyllium Husk Powder to bind the dough and Groovy Keto Oat Fibre in place of almond flour.
Psyllium Husk Powder
View product
Oat Fibre
View productKeto crackers vs cream crackers and oatcakes
Per 30g serving, which is 3 of our crackers. Cream crackers are made from wheat flour and oatcakes from oats, so nearly all of their carbohydrate is starch.
| Per 30g | Carbohydrate | Sugars | Net carbs |
|---|---|---|---|
| Cream crackers | 20.9g | 0.5g | 20.9g |
| Oatcakes | 18.8g | 1.0g | 18.8g |
| These keto crackers | 1.7g | 0.3g | 1.7g |
Cream cracker and oatcake figures are from UK CoFID 2021 data (food code 11-820, "Cream crackers": 69.7g carbohydrate and 1.5g sugars per 100g; food code 11-823, "Oatcakes, plain, retail": 62.8g carbohydrate and 3.2g sugars per 100g) – McCance and Widdowson's composition of foods. On UK labels, fibre is listed separately, so carbohydrate is already net of fibre.
Tips for crisp keto crackers
- Weigh the psyllium and oat fibre. Both are very light, so spoon measures vary a lot. Too much makes the dough stiff and the crackers dry and hard; too little and the sheet cracks as you roll it.
- Use boiling water. Hot water helps the psyllium form its gel quickly, so the dough holds together after a short rest. Our guide to psyllium husk powder explains how it works in keto baking.
- Roll between baking paper. The dough is sticky, so rolling it between two sheets is far easier than flouring a worktop, and you can slide it straight onto the tray.
- Go thin and even. An even 2–3mm sheet bakes crisp all the way through. Thick patches stay chewy, so push the rolling pin out towards the corners.
- Score halfway through. Cutting the half-baked sheet gives neat crackers that snap apart cleanly. Once they are fully crisp they shatter instead of cutting.
- Watch the last 15 minutes. Seeds go from golden to bitter quickly. Pale crackers can go back in the oven, but burnt ones can't be rescued.
Keto Crackers: Crispy Low-Carb Seed Crackers
- Prep time25 min
- Bake time1 hr
- Total time1 hr 25 min, plus drying
- Makes30 crackers (10 servings of 3)
- Net carbs1.7g per serving
Ingredients
For the crackers
- 60g sunflower seeds
- 50g pumpkin seeds
- 50g sesame seeds
- 60g golden linseed (whole flaxseed)
- 25g Groovy Keto Oat Fibre
- 12g Groovy Keto Psyllium Husk Powder
- 1 tsp dried rosemary
- ¾ tsp fine sea salt
- 3 tbsp (40g) olive oil
- 300ml boiling water
To finish
- ½ tsp flaky sea salt
You will also need a large baking tray (about 30 × 40cm), baking paper, a rolling pin and a sharp knife or pizza cutter.
Method
- Heat the oven. Heat the oven to 150°C (130°C fan, gas mark 2). Cut two sheets of baking paper to fit a large baking tray, about 30 × 40cm.
- Mix the dry ingredients. Put the sunflower seeds, pumpkin seeds, sesame seeds, linseed, oat fibre, psyllium husk powder, rosemary and fine sea salt in a large bowl and stir well, so the psyllium is evenly spread and doesn't form lumps.
- Add the water and oil. Pour in the boiling water and olive oil and stir with a spoon until everything is wet. Leave the bowl for 10 minutes. The psyllium and oat fibre soak up the water and turn the mixture into a thick, sticky dough.
- Roll it thin. Tip the dough onto one sheet of baking paper, cover it with the second sheet and roll it out to an even layer 2–3mm thick, about the size of your tray. Peel off the top sheet, slide the paper onto the tray and press the flaky sea salt lightly into the surface.
- Bake and score. Bake on the middle shelf for 30 minutes, until the top looks dry and set. Take the tray out and cut the sheet into 30 crackers (5 rows of 6) with a sharp knife or pizza cutter, without separating them.
- Finish baking. Bake for another 25–30 minutes, until the crackers are golden and crisp. Check them from 20 minutes, because seeds burn quickly. If the edges are done before the middle, lift the edge crackers off and bake the rest for 5–10 minutes more.
- Dry and cool. Turn off the oven and leave the crackers inside with the door slightly open for 30 minutes to dry out. Cool them completely on a wire rack, then snap them apart along the cut lines.
What to serve with keto crackers
- A cheeseboard: mature Cheddar, Stilton, Brie and a few olives or celery sticks. In Yorkshire, Christmas cake is traditionally eaten with a slice of Wensleydale, so add a slice of our keto Christmas cake for a festive board.
- Dips and spreads: cream cheese with chives, guacamole, smoked mackerel pâté or a spoonful of soft goat's cheese.
- Lunch on the go: pack a few with sliced ham, cheese and cherry tomatoes. Keep them in a separate tub so they stay crisp.
Storage and freezing
- Room temperature: once completely cool, keep the crackers in an airtight tin or jar for up to 1 week. Any moisture softens them, so never store them while still warm.
- Freezer: freeze them in a freezer bag for up to 1 month. Defrost at room temperature for 15 minutes.
- Re-crisping: if they soften, spread them on a tray and bake at 150°C (130°C fan) for 5 minutes, then cool before eating.
Ways to change it
- Cheese and black pepper: stir 30g finely grated Parmesan and ½ tsp cracked black pepper into the dry ingredients and leave out the rosemary. Parmesan adds milk, and the nutrition figures will change.
- Everything seasoning: swap the rosemary for 1 tsp each of poppy seeds and dried onion flakes and ½ tsp garlic granules.
- Smoky chilli: add 1 tsp smoked paprika and a pinch of chilli flakes to the dry ingredients.
- Something sweet instead? Our keto shortbread uses Groovy Keto oat fibre too.
Nutrition
Per serving (3 crackers, about 30g):
| Nutrient | Per serving |
|---|---|
| Energy | 165 kcal |
| Fat | 14.6g |
| of which saturates | 1.9g |
| Carbohydrate | 1.7g |
| of which sugars | 0.3g |
| Net carbs | 1.7g |
| Fibre | 6.4g |
| Protein | 4.8g |
| Salt | 0.62g |
There are no polyols in this recipe, so net carbs are the same as the carbohydrate figure. On UK labels, fibre is already listed separately from carbohydrate, so it isn't subtracted again. Figures are calculated from the per-100g values on the Groovy Keto pack labels, USDA FoodData Central data for the seeds and UK (McCance and Widdowson's CoFID) data for the olive oil, rosemary and salt, so they will vary with the brands you use. The finished crackers have about 1.1g sugars per 100g, all from the seeds. The psyllium husk pack notes that excessive consumption may cause a laxative effect.
Allergens: this recipe contains sesame. There are no nuts, eggs or milk in the ingredients, but the Groovy Keto psyllium husk powder and oat fibre packs say they are packed in a facility where there may be traces of gluten, nuts, cereals, milk and eggs. Oat fibre is made from oats. Always check the current pack labels before baking for anyone with an allergy or coeliac disease.
FAQ
How many carbs are in keto crackers?
A serving of 3 of these keto crackers (about 30g) has 1.7g net carbs, with 6.4g fibre, 4.8g protein and 165 kcal. The same weight of cream crackers has about 21g carbohydrate, and oatcakes about 19g, because they are made mainly from wheat flour or oats.
What are keto diet crackers made of?
Most keto diet crackers are made from seeds, cheese or nuts instead of wheat, oats or rice. These ones use sunflower, pumpkin, sesame and linseed, with psyllium husk powder and oat fibre to bind them. There is no flour, so most of the carbohydrate in the seeds comes as fibre.
Why are my seed crackers chewy instead of crisp?
They are usually too thick or not baked for long enough. Roll the dough to 2–3mm, bake until the crackers are golden all over and then leave them to dry in the switched-off oven. If they soften in the tin, crisp them again at 150°C for 5 minutes and cool them before storing.
How long do homemade keto crackers keep?
Once they are completely cool, keep them in an airtight tin or jar at room temperature for up to 1 week. They also freeze well for up to 1 month in a freezer bag. Spread them on a tray and crisp them in a 150°C oven for 5 minutes once they have been stored or frozen.
Can I make these crackers without psyllium husk?
Psyllium husk powder is what holds the seeds together, so it is worth using. Ground chia seeds are the usual swap, at the same weight, and they make a slightly denser cracker. Xanthan gum does not work as well here, because there is no flour for it to bind. The nutrition figures will change.
Can I use almond flour instead of oat fibre?
Yes. Swap the oat fibre for 40g ground almonds to make almond flour crackers in the style of many popular keto recipes, and reduce the water to 250ml. They brown a little faster, so check them earlier. Almonds add a nut allergen, and the nutrition figures will change.
