• Sarah Hickson

Super Seed Crackers (Gluten and Dairy Free)

Updated: May 9, 2020

There is so much satisfaction to be gained from munching on crackers with your favourite dip or pesto. However, usually made from refined grains with very little fibre or protein on their own, they are very quickly digested (and very easy to eat a lot of in a short period of time!). As such, commercial crackers on their own usually aren't substantial enough to sustain your appetite or energy as a meal or even a healthy snack - you may have noticed this yourself?

I love an alternative that is super easy to prepare (10-15 minutes hands on, the rest is oven time) and tends to both needs - "munch" and "satisfaction" which is exactly what these ones do. Even better, they are such a powerhouse of nutrients that will help to ensure that your body is getting the nourishment it needs, including:

Protein - enhances satiety and is essential for building and repairing tissue

Soluble and insoluble fibres which both help to assist digestion, reduce constipation and enhances satiety

Lignans - a polyphenol that has strong antioxidant benefits and assists with healthy hormone metabolism

Omega 3 and 6 essential fatty acids, including the omega 6 gamma linolenic acid (GLA) found in hemp seeds. Both omega 3 and GLA are anti-inflammatory and GLA in particular is important for supporting skin integrity and barrier function, helping with the symptoms of dry, irritated skin conditions such as eczema, psoriasis and dermatitis

Water-soluble vitamins B1, B2, B3, B6 and folate - all essential for nervous system support and healthy mood (and so much more beyond the scope of this post!)

Fat-soluble vitamins vitamin K (required for healthy blood clotting and bone health) and vitamin E (important for protecting skin and cellular integrity against environmental toxins, e.g. UV radiation)

Minerals including magnesium, calcium, zinc, iron, copper, manganese, phosphorous, potassium, selenium, to which all collectively (in conjunction with the vitamins) play a role in supporting healthy nervous system function, bone health, immunity, healthy blood cell formation, skin health, energy metabolism, nerve conductivity...the list goes on an on.

How to enjoy them?

I love being creative with different toppings and making a meal or satisfying snack out of these crackers - being so rich in fibre, beneficial fats and proteins, I find that it doesn't take many (3-4) to leave me feeling full. They are great for work and kids lunches also, I would suggest including a dip or toppings in a separate container so that they can be dipped into or dressed just before eating to save them from going soft.

I'm sure that you will come up with your preference, however if you're in need of a few ideas, toppings that I like to use include:

  • Smashed avocado (mushed up with a fork) with A.Vogel's Herbamere Herbed Sea Salt (or just plain sea salt and cracked pepper) with lemon juice and topped with alfalfa, tomato and some goats feta or a slice of cheddar cheese

  • Basil pesto, parmesan cheese and shaved chicken

  • Cream cheese, smoked salmon, capers and dill

  • Hummus sprinkled with dukkha, thin slices of red onion, a couple of baby spinach leaves and some shaved chicken for extra protein


Preparation and Cooking Time

Prep time 10-15 minutes | Cooking time 1hr | Total time 70-75 minutes


o Oven tray x2 (you may need a second one when you slice the mix into crackers)

o Baking paper

o Medium sized bowl

o Measuring cups

o Measuring spoons


· ½ cup of sunflower seeds

· ¼ cup of chia seeds

· ¼ cup flaxseed/linseeds

· ¼ cup of pepitas

· ¼ cup of hemp seeds

· ¼ cup of sesame seeds

· 1 tsp of dried rosemary

· 1 tsp of dried thyme

· 1 tsp of garlic powder

· Sea salt and cracked pepper (to season well)

· 1 cup of water

1 tbs of extra virgin olive oil


Set oven temp to 160C

Add all ingredients to a medium sized bowl and stir in one cup of water.

Allow ingredients to sit for 10-15 minutes (this allows the flaxseeds and chia seeds to swell and become viscous, which will hold the mix together while baking).

Lay baking paper across each oven tray and spread mix out thinly and evenly using the back of a spoon.

Place tray in the oven and bake for 30 minutes.

After 30 minutes remove trays from the oven, pull the baking paper with the flat cracker base off one tray onto a chopping board and slice the base width ways first in half, then quarters and into eights. Do the same length ways so you are creating small cracker portions. It's ok if it is not even, mismatched keeps it interesting!

Place a fresh sheet of baking paper across the oven tray and carefully pick up and lay out the cracker pieces across. You may need an extra tray to allow enough space between crackers

Place both trays back into the oven to bake for a further 15-20minutes.

Remove from the oven, allow to cool and enjoy with your favourite topping. Store in an airtight container for up to one week.

Tags: #glutenfree #seedcrackers #hempseeds #flaxseeds #healthysnacks #lowGI #dairyfree #kidslunchbox #healthyrecipes #nutrition #healthycooking

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