Crackers On Keto: What's The Verdict?

Crackers are a tasty snack, but they are typically too high in carbs for a keto diet. However, there are now many keto-friendly cracker options available that are low in carbs and made with keto-approved ingredients. These crackers can be a great addition to a keto dieter's meals or as a crunchy snack on their own. In this article, we will explore the topic of keto-approved crackers, providing information on the best store-bought options as well as a recipe for making your own keto crackers at home.

Keto-approved cracker recipes

Almond flour and cheese crackers

These crackers are made with just two ingredients: almond flour and cheese. Baked to crispy and crunchy perfection, these make the perfect savoury snack.

Ingredients:

• Almond flour
• Shredded cheese (cheddar or mozzarella)
• Salt and pepper, to taste
• Water, if needed

Instructions:

• Make the dough: Add almond flour and shredded cheese to a food processor or high-speed blender and blend well until a dough appears. If the dough is too crumbly, add a little water.
• Roll out the dough: Place the dough onto a piece of parchment paper, and place another piece of parchment paper on top. Roll it out until flat and thin. Using a pizza cutter, cut the dough into squares.
• Bake: Place the crackers onto a lined baking sheet and bake for 10 minutes before flipping and cooking for a further 5 minutes. Remove from the oven and cool completely.

Tips:

• The thinner you roll the dough, the crispier the crackers will be.
• Use a pizza cutter to cut the dough into crackers for more even slices.
• Do not overbake the crackers, as they will continue to crisp up as they cool.
• Add spices such as oregano, basil, and smoked paprika to the dough for extra flavour.

Everything Bagel Keto Crackers

These crackers are made with five basic ingredients and are a great substitute for traditional crackers when on a low-carb diet.

Ingredients:

• Almond flour
• Egg
• Butter (or avocado/extra virgin olive oil)
• Everything Bagel Seasoning (can be store-bought or homemade)
• Baking powder
• Kosher salt

Instructions:

• Mix the dough: In a large bowl, combine the almond flour, baking powder, and salt. Stir in the egg and butter until the dough comes together.
• Roll out the dough: Turn the dough out onto a large silicone baking mat and pat into a rough rectangle. Top with a large piece of parchment paper. Roll out to 1/8-inch thickness, as evenly as you can. Remove the parchment.
• Cut the crackers: Use a sharp knife or pizza cutter to score into 2-inch squares. Brush with the egg white, then sprinkle with the everything bagel seasoning. Press lightly to adhere.
• Bake: Slide the silicone baking mat onto a large baking sheet. Bake at 300ºF for 35 to 40 minutes, until the edges are golden brown and the crackers are firm. Let cool completely on the baking sheet before breaking apart along the score lines.

Tips:

For crispy crackers, bake in a low-temperature oven.

Microwave Keto Crackers

These crackers are super easy to make and can be cooked in the microwave in under 15 minutes.

Ingredients:

• Salted grass-fed butter
• Xanthan gum
• Baking powder
• Kosher salt
• Egg
• Seasoning of your choice (e.g. Trader Joe's Everything But The Bagel, black pepper, garlic powder)

Instructions:

• Melt the butter in a small bowl until just melted, but not hot.
• Add the almond flour, xanthan gum, baking powder and salt to a medium bowl and whisk thoroughly. Pour in the butter and mix until evenly distributed.
• Add in your lightly whisked egg and continue to knead until it forms into a ball. Cover in cling film and place in the freezer for 5 minutes to solidify the butter.
• Roll out the dough between two sheets of parchment paper, sprinkle seasoning and lightly roll again to press it in. Trim to the desired cracker size and separate gently.
• For medium crackers, cook on high in the parchment paper for 20 seconds, open the microwave and cook for another 15-20 seconds. The crackers will continue to crisp as they cool.

Tips:

• For best results, cook the dough right away.
• Cook the crackers in batches to ensure even cooking.
• These crackers can also be baked in the oven at 350F for 10-14 minutes, or until golden.

Enjoy these keto-approved crackers as a delicious savoury snack!

Store-bought keto cracker options

There are many keto-friendly crackers available to buy online. Here are some options:

Amazon

• Keto Almond Flour Crackers Variety Pack: Gluten-free, low-carb, and sugar-free. This variety pack includes three 2.25-ounce packs of crackers.
• Keto Low Carb Crackers: These crackers come in a pack of three 2.25-ounce packs and are available in Sea Salt and Cheddar and Onion flavours. They are keto-friendly, gluten-free, and have zero carbs and no added sugar.
• Quest Nutrition Cheese Crackers: Spicy Cheddar Blast flavour crackers with 10g of protein and made with real cheese. This product comes in a pack of 12, 1.06-ounce bags.
• Mrs. Cubbison's Cheese Crisps: Parmesan-flavoured cheese crisps that are keto-friendly and great for snacking and salad toppings. This product comes in a 1.98-ounce pack.
• Flackers Organic Rosemary Flaxseed Crackers: Gluten-free, vegan, non-GMO, and keto-friendly crackers with 9 grams of fibre and 1 net carb per 5-ounce pack.
• Julian Bakery Organic Primal Thin Crackers: Parmesan-flavoured crackers that are USDA Organic, gluten-free, grain-free, and GMO-free. This product comes in a 1.05-pound pack.
• Simple Mills Almond Flour Crackers: Rosemary and Sea Salt flavoured crackers that are gluten-free and vegan. This product is a 4.25-ounce pack.
• HighKey Gluten Free Snacks Cheddar Crackers: Keto-friendly almond flour cheese crackers that are paleo, low carb, and have zero sugar. This product comes in a 6.75-ounce pack.

Walmart

• Nut Thins Cracker Crisps: Sea Salt-flavoured crackers made with a hint of sea salt. This product comes in a 4.25-ounce box.
• Mary's Gone Crackers Super Seed: Everything-flavoured crackers made with super seeds. This product comes in a 5.5-ounce pack.
• Low Carb Plain Keto Melba Toast: Crunchy keto-friendly snacks available in Plain and Sea Salt flavours. This product comes in a 4-ounce pack.
• Blue Diamond Nut-Thins Crackers: Sea Salt-flavoured crackers made with cheddar cheese. This product comes in a 4.25-ounce pack.

Carb content in keto crackers

Crackers are a staple in American food culture, but their high carbohydrate content makes them unsuitable for keto dieters. However, there are keto-friendly alternatives available.

The average cracker has 11 grams of carbohydrates per serving (5 crackers). Ritz crackers, a popular choice, have 10 grams of carbs per serving. Graham crackers have even higher levels of carbs, with 25 grams per serving (2 full sheets). Triscuit crackers, made with whole grain wheat, have 20 grams of carbs per serving. Cheez-Its, a cheese-flavored option, have 17 grams of carbs per serving (27 crackers).

There are several low-carb alternatives to traditional crackers that are keto-approved. Flackers, made from flaxseed, have 8 grams of carbs per serving. Cucumbers are another natural alternative, offering a crisp texture and subtle flavor that pairs well with dips and spreads. Baked cheese products, such as Whisps and Just the Cheese, provide a crispy, crunchy option with only 1 gram of carbohydrate per serving.

For those who enjoy making their own snacks, there are also recipes for keto crackers available online. These crackers typically use almond flour and cheese as the main ingredients, providing a savory, crunchy snack with minimal carbohydrates.

Some of the best keto crackers available on the market include:

• Julian Bakery Primal Thin Crackers
• Flackers Organic Flax-Seed Crackers
• Fat Snax Almond Flour Crackers
• Cali'flour Crackers
• High Key Almond Flour Crackers
• Hu Paleo Vegan Crackers
• SimpleMills Almond Flour Crackers
• Whisps Cheese Crisps

Ingredients to avoid in keto crackers

When making keto crackers, it is best to avoid using almond meal instead of almond flour, as this will make the crackers heavy and dense and they may fall apart once baked.

If you are making plain keto crackers, you should avoid adding cheese to the dough. Instead, replace the cheese with one large egg and one tablespoon of melted coconut oil.

If you are making keto crackers with cheese, it is best to avoid adding salt until after the crackers are made, as the cheese is already quite salty.

If you are making keto crackers with eggs, you should avoid adding too many eggs to the dough. One egg should be enough to help bind the dough properly.

Best keto crackers according to reviews

Julian Bakery Primal Thin Crackers

These crackers are a popular choice among those following a paleo or keto diet. They are low-carb, gluten-free, paleo-friendly, and delicious. The crackers are made without grains, GMOs, rice, or soy, and only contain organic ingredients. Julian Bakery offers two flavors: Salt and Pepper, and Parmesan. A serving of six crackers contains only 3 grams of net carbs, making them a great keto option. The main ingredients are organic parmesan cheese, organic flax seeds, filtered water, organic tapioca flour, organic sesame seeds, organic chia seeds, and sea salt. They are also low in calories (70 per serving) and surprisingly filling.

Quest Cheese Crackers

If you're looking for a tasty, crunchy, and cheesy keto cracker, Quest Cheese Crackers might be your best bet. They come in individual serving-size bags, making them perfect for on-the-go snacking. Each small bag contains 10 grams of protein and 10 grams of carbs. While they have a lengthy ingredient list, reviewers rave about the taste and texture of these crackers.

ELLA'S FLATS® Sesame Savory Crisps

For a keto-friendly seed cracker, ELLA'S FLATS® ticks all the boxes. They are gluten-free, packed with protein and healthy omega 3 fats, and certified gluten-free and Non-GMO. These crackers are safe for those with celiac disease or gluten sensitivity, and they are also vegan. A serving contains only 4 grams of carbs, all of which come from fiber. The main ingredients are pumpkin seeds, sunflower seeds, flaxseed, sesame seeds, psyllium, poppy seeds, black pepper, and pink Himalayan salt.

Hu Kitchen Paleo Vegan Crackers

The Hu Kitchen Crackers are a perfect choice for those following a vegan or paleo diet. They are a bit higher in carbs, with 12 grams per serving, but they also offer 4 grams of protein and 7 grams of fat. Hu Kitchen uses high-quality, Non-GMO ingredients, and their crackers are free from vegetable oils, lecithins, gums, dairy, and soy. They offer three flavors: Sea Salt, Pizza, and Everything.

Flackers Organic Flax-Seed Crackers

Flackers Organic Flax-Seed Crackers are a simple and nutritious snack, made with just three organic ingredients: flax seeds, apple cider vinegar, and sea salt. They are gluten-free, paleo, vegan, kosher, low-carb, and keto-friendly. Each serving contains 6 grams of protein and 9 grams of dietary fiber. Flackers offers a variety of flavors, including sea salt, tomato & basil, cinnamon & currants, and savory.

Fat Snax Almond Flour Crackers

Fat Snax Almond Flour Crackers are a delicious, low-carb, and high-fat snack. They are made with almond flour, coconut flour, flax meal, egg white, and dairy products like butter and cream cheese. Each serving contains 2 grams of net carbs. The addition of gums gives these crackers a perfect texture, and they hold up well with dips.

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