Crackers On Keto: What's Allowed?

Crackers are a staple in many people's diets, but they are often packed with carbohydrates, making them unsuitable for those on a keto diet. However, there are several keto-friendly alternatives available, both store-bought and homemade, that can satisfy your cracker cravings without compromising your diet.

Some popular store-bought options include Fat Snax Almond Flour Crackers, Keto and Co Keto Fudge Brownie Mix, and Just the Cheese Aged Cheddar Bars.

If you prefer to make your own, there are numerous recipes available online that use low-carb, keto-friendly ingredients like almond flour, cheese, and eggs to create delicious, crispy crackers. These recipes often involve mixing the ingredients to form a dough, rolling it out thinly, cutting it into desired shapes, and baking until crispy.

So, whether you're looking for a quick, convenient option or a fun DIY project, there are plenty of ways to enjoy crackers while sticking to your keto diet.

Keto cracker recipes

Crackers are usually made with white flour, water, fat, and salt. This means they are often high in carbohydrates, which can be problematic for those on a keto diet. However, there are low-carb alternatives available, and you can also make your own keto-friendly crackers at home.

There are several keto cracker recipes that you can make at home, most of which include the following ingredients:

• Almond flour
• Cheese (shredded mozzarella, cheddar, or parmesan)
• Egg
• Salt
• Spices/seasonings (oregano, basil, smoked paprika, garlic powder)

Some recipes also include coconut oil, xanthan gum, and baking powder.

Method:

The method for making keto crackers is generally as follows:

• Combine the dry ingredients (almond flour, salt, and any spices/seasonings) in a large bowl.
• Add in the cheese and egg and mix until a dough forms.
• Refrigerate the dough for a short time (around 5-15 minutes).
• Preheat the oven to between 350-425 degrees F.
• Roll out the dough between two sheets of parchment paper to a thickness of around 1/4 inch or less. The thinner the dough, the crispier the crackers will be.
• Cut the dough into squares or rectangles using a pizza cutter or knife.
• Place the crackers on a baking sheet lined with parchment paper and bake for 10-12 minutes, or until golden.
• Allow to cool and then store in an airtight container.

Tips:

• If the dough is too crumbly, add a little water.
• If the dough is too sticky, try adding more almond flour or refrigerating the dough for longer.
• You can also make these crackers in the microwave or an air fryer.

Store-bought keto crackers

While it is possible to make keto-friendly crackers at home, there are also several store-bought options available.

One option is the Low Carb Melba Toast, which comes in a variety of flavours, including onion and garlic, sea salt, and plain. These crackers have 1 net carb per serving and are kosher and keto-friendly.

Another option is the Blue Diamond Nut-Thins, which are nut crackers that come in a variety of flavours, including cheddar cheese and hint of sea salt. These crackers are gluten-free and keto-friendly and provide 7 grams of protein per serving.

Other store-bought keto cracker options include:

• Flackers Organic Rosemary Flaxseed Crackers
• Julian Bakery Organic Primal Thin Crackers
• Mary's Gone Crackers Super Seed Crackers
• Simple Mills Almond Flour Crackers
• HighKey Gluten Free Snacks Cheddar Crackers
• Quest Nutrition Cheese Crackers
• Mrs. Cubbison's Cheese Crisps

Keto-friendly dips and spreads

While crackers are usually high in carbohydrates, there are keto-friendly alternatives. These include crackers made from almond flour, egg, and cheese.

Now, onto the dips and spreads! Here are some keto-friendly options:

Guacamole

Avocados are a great source of healthy fats, and when combined with low-carb ingredients like red onion, lime juice, garlic, and salt, you get a tasty Mexican dip with less than 4 grams of net carbs.

Cheese Spread

Cheese is always a good idea on keto, and a cheese spread is a convenient way to enjoy the taste of cheese in dip form. With only 3-4 grams of carbohydrates per serving, you can indulge without guilt.

Spinach and Artichoke Dip

This restaurant favourite can easily be made keto-friendly at home. Try this delicious recipe from Cast Iron Keto.

Keto Ranch

Ranch dressing is a classic, but it often contains hidden sugars. Luckily, it's easy to make your own keto-friendly version with ingredients like buttermilk, garlic, and fresh herbs. This recipe from That Low Carb Life has just 1 gram of net carb.

Keto Hummus

Traditional hummus is made with chickpeas, which are high in carbohydrates. However, keto dieters have come up with creative ways to make low-carb hummus using avocado or cauliflower as a base. These dips are perfect for parties and can be served with raw veggies, keto chips, or crackers.

Low-Carb Crisps

Making your own keto snacks is a great idea, and crisps are a fun, crunchy option. Try this recipe from Wholesome Yum, which uses blanched almond flour for a natural buttery taste.

Low-carb alternatives to crackers

Crackers are usually made with white flour, water, fat, and salt. This means that they are often high in carbohydrates, which is not ideal for those on a keto diet. However, there are many low-carb alternatives to crackers that can be bought or made at home.

• Pork rinds are naturally carb-free and can be found in a variety of flavors.
• Flackers are flaxseed-based snacks that are relatively low-carb. Each serving contains 8 grams of carbs, 6 grams of fiber, and 2 grams of net carbs.
• Cucumber slices are nature's cracker. They are crisp, subtly flavored, and pair well with dips, spreads, and cheese.
• Cheese crackers can be made at home with just almond flour and cheese, or bought from brands like Whisps and Just the Cheese.
• Low-carb tortilla wraps can be sliced with a pizza cutter and baked in an air fryer.
• Moon chips can be made by folding a slice of Kraft cheese into fours, separating them on parchment paper, and microwaving until crispy.
• Joseph's flatbread and pita can be sprayed with olive oil, seasoned with garlic salt and cayenne, and baked.
• Norwegian crispbread can be made at home with a variety of seeds, olive oil, and hot water.
• Cottage cheese chips can be made in the microwave with a silpat mat.
• Mission low-carb tortillas can be cut up, deep-fried, and seasoned with salt and Parmesan.
• Chaffles can be made with shredded cheese and an egg in a waffle maker.
• Parmesan cheese crisps by Whisps are a popular option, with 1g of carbs per serving.
• Meat like prosciutto can be wrapped around cheese.
• Low-carb bread can be dried and crumbled to use as a thickener for other dishes.
• Atkins wafers are a good option that can be purchased on Amazon.
• Aldi keto crackers are also available in the flavor parmesan rosemary.
• King oyster mushrooms can be sliced thinly and boiled or fried to make mushroom chips.
• Celery and zucchini sticks can be used as a refreshing alternative.
• Flaxseed and Parmesan crackers can be made at home or bought from various brands.

Keto-Friendly Dips and Spreads

• Guacamole is the ultimate keto dip, with heart-healthy avocado and low-carb flavor boosters like red onion, lime juice, garlic, and salt.
• Cheese spread can be found near the fancy cheese display case at the grocery store and has only 3-4 grams of carbohydrates per serving.
• Spinach and artichoke dip can be made keto-friendly at home.
• Keto ranch can be made at home with ingredients that you probably already have in your kitchen.
• Keto hummus can be made with avocado or cauliflower instead of chickpeas.

Carbohydrate content of average crackers

The carbohydrate content of crackers varies depending on the type and serving size.

For example, a single round cracker contains about 1.8 grams of carbohydrates. The macronutrient breakdown of a standard snack-type, regular-sized round cracker is 48% carbohydrates, which equates to around 16 calories per cracker.

Saltine crackers, often used as a baseline, contain 11 grams of carbohydrates per serving, with a serving size of five crackers. This means that one saltine cracker contains 2.2 grams of carbohydrates.

Ritz crackers, known for their buttery flavour, offer a slight improvement in terms of carbohydrate content, with 10 grams of carbohydrates per serving (also five crackers). Therefore, a single Ritz cracker contains 2 grams of carbohydrates.

Graham crackers, which toe the line between crackers and cookies, tend to be sweetened with honey or sugar, causing the carbohydrate levels to skyrocket. Honeymaid graham crackers, for instance, contain 25 grams of carbohydrates per serving (two full cracker sheets). This places graham crackers firmly in the non-keto-friendly category.

Triscuit crackers, made with whole grain wheat, also fall into the high-carbohydrate category, with 20 grams of carbohydrates per serving (six crackers). This equates to around 3.3 grams of carbohydrates per cracker.

Cheez-It crackers, the cheese-flavoured American staple, have an inflated serving size of 27 crackers due to their smaller size. With 17 grams of carbohydrates per serving, each Cheez-It cracker contains approximately 0.6 grams of carbohydrates.

Overall, while the carbohydrate content of crackers can vary, the average tends to fall between 1 and 3 grams of carbohydrates per cracker, depending on the type and brand.

Frequently asked questions