With so many delicious low-carb and plant-based soups available, it felt like a miss to not have some awesome crackers on the side. So buckle up my low-carb and plant-based friends, we’re about ready to head back to cracker country with my Italian flaxseed crackers recipe.
What is in Regular Crackers
I can’t tell you how many boxes of crackers I’ve put away in my lifetime, but I can tell you that I never put too much thought into how those salty snacks are made. Until now.
While manufacturers might want you to conjure up images of grandmotherly figures in flour-dusted aprons kneading soft dough whilst bluebirds sing overhead, the reality is a bit different.
For one thing, they’re super processed. The ingredients are pretty far removed from what most of us would consider nutritious food.
Your top ingredient, of course, is generally unbleached flour (it might vary depending on which brand you’re looking at). That’s not cool for low-carb, but that’s not all.
There’s also soybean oil, which is not a great option whether you’re keto, low-carb or not. Then for kicks, there’s sugar and high-fructose corn syrup. The nutritional bar with most store-bought crackers is pretty low, so I sought to come up with a better snack.
How I Made Low-Carb Crackers
This Italian flaxseed crackers recipe is a much better choice for a low-carb and plant-based diet. The name is kind of a spoiler because I’m sure you can guess that the not-so-secret ingredient is flaxseeds. Here's why flax seeds are a great choice:
- Low in Carbohydrates: Flax seeds are relatively low in carbohydrates. In a 1-ounce (28-gram) serving of whole flax seeds, there are about 7 grams of total carbohydrates, with 6 grams of dietary fiber. This results in just 1 gram of net carbs.
- High in Fiber: Flax seeds are an excellent source of dietary fiber, providing both soluble and insoluble fiber. The high fiber content helps promote feelings of fullness, supports digestive health, and aids in maintaining stable blood sugar levels.
- Healthy Fats: Flax seeds are rich in healthy fats, particularly omega-3 fatty acids, which are beneficial for heart health and inflammation management. They are also a good source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that the body converts into other omega-3s.
- Versatile Use: Flax seeds can be used in various ways to add texture, flavor, and nutrition to your meals. You can grind flax seeds into a fine powder to make flaxseed meal, which can be used as a low-carb flour substitute in baking recipes. Flax seeds can also be added to smoothies, sprinkled over salads or yogurt, or used as a crunchy topping for roasted vegetables.
It's important to note that whole flax seeds may pass through the digestive system undigested, so it's generally recommended to consume ground flax seeds or flaxseed meal to maximize their nutritional benefits.
When using flax seeds in your low-carb diet, be mindful of portion sizes as they are calorie-dense. Start with a moderate amount, such as 1-2 tablespoons of ground flax seeds per day, and adjust according to your specific dietary needs and goals.
Flaxseeds are an excellent base for crackers, and they’re good for you to boot. You’ll have to put a little work into grinding them up into a meal, but your food processor, blender, or coffee grinder can make quick work of that.
For added flavor, I suggest using Italian seasoning, garlic powder, and onion powder. And just like that, you have a perfect companion for your next cup of soup!
Italian Flaxseed Crackers
Prep Time: 15 minutes
Cook Time: 35 minutes
Yield: 4 servings
- 1 cup (120 g) of flax seeds, ground into a meal (use a food processor, blender, or coffee grinder)
- 1 Tablespoon (10 g) of garlic powder
- 2 teaspoons (5 g) of onion powder
- 1 Tablespoon (3 g) of Italian seasoning
- 1 teaspoon (5 g) of salt
- 1/2 cup (120 ml) of water
- Preheat the oven to 400°F (200°C).
- In a medium mixing bowl, combine the flax meal with all the other dry ingredients. Add the water and stir until combined. Knead for a few minutes to form a dough.
- Place the dough onto a large piece of parchment paper and lay on a flat surface. Place another piece of parchment paper on top of the dough.
- Use a rolling pin to roll the dough to desired thickness (approx. 0.3 cm).
- Gently pull the top piece of parchment paper away from the dough. Use a sharp knife or pizza cutter and score the flattened dough into square crackers.
- Place the parchment paper with the scored dough onto a baking tray and bake for 10-15 minutes (they should be easy to lift off the parchment paper but not crunchy).
- Carefully pull the crackers apart and flip them over.
- Reduce the oven heat to 300°F (150°C).
- Bake for another 15-20 minutes until crispy but not burnt.
- If you have a dehydrator, you can place the crackers in a dehydrator for 6-8 hours on low until they’re not soft anymore.
Nutrition: (Estimated and based on per-serving amounts.)
- Calories: 151
- Fat: 12 g
- Total Carbs: 10 g
- Fiber: 6 g
- Sugar: 1 g
- Net Carbs: 4 g
- Protein: 6 g