Keto Diet: Are Low-Carb Crackers Allowed?

Crackers are a staple snack for many, but their high carbohydrate content can be a problem for those on a keto diet. Luckily, there are plenty of low-carb cracker options available, both store-bought and homemade, that can help you stay on track with your health and dietary goals.

When selecting keto crackers, it is important to consider the macronutrients, especially net carbs. Ideally, crackers should be low in net carbs and high in fibre and protein. In addition, the best low-carb crackers are made with natural ingredients, free from potentially harmful additives like artificial flavours, colours, and preservatives.

Some popular store-bought options for keto crackers include:

- Fat Snax Almond Flour Crackers

- Julian Bakery Keto Thins

- Flackers Organic Flax-Seed Crackers

- High Key Almond Flour Crackers

- SimpleMills Almond Flour Crackers

- Whisps Cheese Crisps

If you prefer to make your own low-carb crackers, there are also plenty of recipes available online. Many of these recipes use almond flour, cheese, and various seasonings to create a crispy and crunchy cracker that is perfect for snacking.

So, if you're following a keto diet, there's no need to give up crackers completely. With a little bit of research and experimentation, you can find or create low-carb cracker options that fit your taste preferences and dietary needs.

Keto cracker recipes

Keto Crackers with Almond Flour and Cheese

These crackers are made with almond flour and shredded cheese (cheddar or mozzarella). You can also add an egg yolk and some egg white, which will act as a binding agent. Season with salt and pepper, and maybe some garlic powder.

First, preheat your oven to 180C/350F or 425 degrees F (220 degrees C). Then, mix the dry ingredients, and blend in the cheese. You can use a food processor or high-speed blender for this. If the mixture is too dry, add a little water—one to two tablespoons should be enough. You can also melt some butter and mix that in. Now, roll out the dough between two sheets of parchment paper, to a thickness of about 1/4 inch or 1/8 inch. Cut the dough into squares with a knife or a pizza cutter, and separate them gently with a knife. Poke some holes in the dough with a fork to prevent bubbling, and lay the squares on a baking sheet. Bake for 10-12 minutes, or until golden.

Microwave Keto Crackers

For this recipe, you'll need salted grass-fed butter, xanthan gum, baking powder, an egg, and some seasoning. Melt the butter in a microwave-safe bowl, and then add the other ingredients. Mix everything together, and then place the mixture in the freezer for five minutes to solidify the butter. Next, roll out the dough between two sheets of parchment paper, and cut it into your desired cracker size. Microwave on high for 20 seconds, and then for another 15-20 seconds.

Keto Crackers with Mozzarella, Almond Flour, and Cream Cheese

This recipe also includes an egg, and the cream cheese gives the crackers a smooth texture. First, mix the cheeses and almond flour in a microwave-safe bowl, and heat for about 30 seconds. Then, stir the mixture until you have a smooth dough ball. Let the dough cool, and then add the egg. Now, roll out the dough between two sheets of parchment paper, and cut it into squares. Place the squares on a baking sheet, and bake for five minutes. Then, flip the crackers and bake for another five minutes, or until golden.

Keto Cheddar Crackers

For this recipe, you'll need almond flour, cheddar cheese, parmesan cheese, Himalayan salt, and garlic powder. First, preheat the oven to 180C/350F, and line a baking sheet with parchment paper. Then, add the dry ingredients to a food processor, and blend until a dough forms. If the dough is too crumbly, melt the cheese slightly in the microwave, and then blend again. Transfer the dough to a bowl, and add some herbs (rosemary, oregano, or thyme work well). Next, place the dough onto a piece of parchment paper, and roll it out to a thickness of about 1/4 inch. Cut the dough into squares, and sprinkle with flakey salt. Finally, bake for 10-12 minutes, or until golden.

Tips

• The thinner you roll out the dough, the crispier your crackers will be.
• If you want to add spices or herbs to your crackers, try oregano, basil, smoked paprika, garlic powder, or everything bagel seasoning.
• To store your crackers, keep them in an airtight container at room temperature. They should stay fresh for at least three days. You can also refrigerate or freeze them.

Keto cracker ingredients

There are several keto-friendly cracker recipes that you can make at home. Here is a list of ingredients that you can use to make keto crackers:

Almond Flour Crackers

• Almond flour
• Egg
• Butter or oil
• Everything bagel seasoning
• Baking powder
• Salt

Cheese Crackers

• Low-fat mozzarella cheese
• Superfine almond flour
• Cream cheese
• Egg

Cheddar Crackers

• Almond flour
• Cheddar cheese
• Parmesan cheese
• Salt
• Garlic powder
• Herbs of choice

Microwave Keto Crackers

• Salted grass-fed butter
• Xanthan gum
• Baking powder
• Salt
• Egg
• Seasoning of choice

Keto cracker nutritional value

Keto crackers are a low-carb alternative to traditional crackers, which are typically high in net carbs and unsuitable for a ketogenic diet. Keto crackers are usually made with almond flour, cheese, and other low-carb ingredients, providing a satisfying crunch without the carb load. Here's a detailed overview of their nutritional value:

Macronutrients:

• Carbohydrates: Keto crackers have a significantly lower carbohydrate content compared to conventional crackers. A serving of almond flour crackers typically contains around 3g of net carbs, while a serving of four keto crackers made with almond flour and egg can have about 5.7g of carbs and 2.8g of fiber, resulting in 2.9g of net carbs.
• Protein: Crackers made with cheese and almond flour provide a good amount of protein. For example, a serving of keto crackers with cheese can offer about 6g of protein.
• Fat: Keto crackers are usually high in healthy fats due to the use of ingredients like almond flour, cheese, and butter. The fat content can vary depending on the specific recipe and ingredients used.

Micronutrients:

Keto crackers can also provide a range of micronutrients, depending on the ingredients used:

• Sodium and Potassium: These crackers are often a good source of sodium and can also provide potassium, which is important for maintaining fluid balance and nerve function.
• Phosphorus, Magnesium, and Calcium: These minerals are essential for various body functions, including bone health and energy production.
• Vitamins: Keto crackers may contain vitamins such as Vitamin B6, Vitamin E, Vitamin K1, and various B-Vitamins like thiamin, riboflavin, and niacin.
• Trace Minerals: They may also provide trace minerals like iron, copper, selenium, and zinc, which are important for metabolic processes and overall health.

Health Benefits:

The nutritional profile of keto crackers offers several potential health benefits:

• Weight Management: By reducing carbohydrate intake and increasing healthy fat consumption, keto crackers can support weight loss and improve overall body composition when consumed as part of a ketogenic diet.
• Blood Sugar Control: The low-carb nature of keto crackers can help stabilize blood sugar levels, making them a better option for individuals with diabetes or insulin resistance.
• Digestive Health: Some keto crackers made with almond flour or flaxseed can provide dietary fiber, which aids in digestive health and promotes a feeling of fullness.
• Nutrient Density: Keto crackers made with almond flour and cheese can be a good source of essential nutrients, including vitamins, minerals, and healthy fats, contributing to overall nutritional intake.

Customization:

One of the advantages of making keto crackers at home is the ability to customize their nutritional profile to suit your specific needs or taste preferences. Here are some ways to do that:

• Cheese Variety: Experiment with different types of cheese to find your favorite flavor and texture. Cheddar, mozzarella, Monterey Jack, and Parmesan are popular choices, but you can also try sharp cheeses for a more pronounced flavor.
• Seasonings: Add seasonings like garlic powder, everything bagel seasoning, rosemary, oregano, or thyme to enhance the flavor of your keto crackers.
• Thickness: Adjust the thickness of your crackers to achieve the desired texture. Thinner crackers will be crispier, while slightly thicker crackers will have a puffier and less crispy texture.

Remember, while keto crackers offer a low-carb alternative, it's important to practice portion control and ensure they fit within your daily macronutrient goals. Enjoy them as part of a balanced keto diet and pair them with healthy dips or toppings!

Store-bought keto crackers

There are a variety of store-bought keto crackers available. Here are some options:

Fat Snax Almond Flour Crackers

These crackers are crunchy and nutty, making them a perfect pair with cheese and cured meats. They have between 2-3 net carbs per serving, depending on the flavour.

Julian Bakery Keto Thins

These crackers are similar to homemade keto crackers, with flaxseed and almond flour as their main ingredients. They have only 1 gram of net carbs and 2 grams of fibre per serving.

Low Carb Melba Toasts

These toasts are similar to toast points used for charcuterie boards. They have practically no net carbs, with just 1 net carb per serving, making them a great low-carb option for meat and cheese boards.

WeDoKeto Crackers

These crackers can be found at Walmart and are made with healthy, organic, whole ingredients. They are made with almond flour, flaxseed, and onion, and spiced with pink salt, rosemary, oregano, basil, and thyme. Each serving has 3 total carbs, 2 fibre, and 1 net carb.

Whisps Cheese Crisps

These crackers are cheesy and crispy and come in flavours like Parmesan, cheddar, and Asiago pepper jack.

Flackers (Flaxseed Crackers)

These crackers are 100% flaxseed-based and do not contain almond flour or many other ingredients, depending on the flavour. They are crunchier than most other keto crackers and work well as sturdy dip crackers. Their net carb count varies by flavour, with Cinnamon and Currants at 6, Savoury at 3, Original at 1, and Rosemary at 1.

HighKey Snacks Almond Flour Crackers

These crackers are described as "addicting" and are likely to be finished in one sitting.

Keto cracker pairings

Meats

When it comes to keto-friendly meats to pair with crackers, opt for cured meats that can sit out longer than deli meats, such as:

• Pepperoni
• Salami
• Prosciutto
• Summer sausage
• Deli meats (thinly sliced turkey)

Cheeses

There are tons of cheese options to choose from, but here are some main categories to help you pick your favourite types:

• Aged cheeses (e.g. Manchego, Sharp Cheddar, Brie)
• Soft cheeses (e.g. Brie)
• The classics (e.g. Cheddar, Mozzarella, Munster)

Dips

Dips are extremely versatile, as you can make pretty much anything into a dip as long as you have cream cheese. Here are some keto dip recipes to try:

• Easy French Onion Dip
• Pizza Dip
• Spinach Artichoke Dip
• Keto Queso
• Buffalo Chicken Dip

Extras

To make your keto charcuterie board even more Instagram-worthy, consider adding the following:

• Nuts (e.g. spiced almonds, macadamia nuts, cashews)
• Olives (e.g. Manzanilla green olives, Kalamata black olives)
• Jams and jellies (e.g. sugar-free jam like blueberry or apricot)
• Foliage (berries and herbs to make the board look pretty)

Frequently asked questions