Cheese Crackers On Keto: How Many Carbs?

Keto cheese crackers are a delicious, crunchy, and healthy snack option for those on a keto diet. They are typically made with a combination of shredded cheese, almond flour, and various seasonings, and baked in the oven or air fryer until crispy. While the crackers themselves are low in carbs, the question arises as to whether cheese and crackers as a whole are keto-friendly.

How to make keto cheese crackers

Ingredients:

• Cheese (cheddar, Colby, Monterey Jack, mozzarella, or Pepper Jack)
• Almond flour (blanched almond flour is preferable)
• Salt (optional)
• Water (optional)
• Spices and seasonings of your choice (optional)
• Egg (optional)
• Coconut oil (optional)
• Butter (optional)

Utensils:

• Food processor or high-speed blender
• Rolling pin
• Pizza cutter or sharp knife
• Baking sheet
• Parchment paper

Instructions:

• Preheat your oven to 300-350° F.
• Prepare the dough by mixing almond flour and shredded cheese in a food processor or high-speed blender until a dough forms. You can also add salt to taste, but be mindful that cheese is already quite salty. If the dough is too crumbly, add a little water.
• Place the dough onto a piece of parchment paper and cover it with another piece of parchment paper.
• Use a rolling pin to roll out the dough until it is flat and thin. The thinner the dough, the crispier the crackers will be.
• Use a pizza cutter or sharp knife to cut the dough into square or rectangular cracker shapes.
• Place the crackers onto a lined baking sheet and bake for 10-12 minutes. Flip the crackers and bake for an additional 5-10 minutes, or until golden brown and crispy.
• Remove the crackers from the oven and let them cool completely before serving or storing.

Optional steps:

• Add spices and seasonings of your choice to the dough to give it extra flavor. Some suggestions include oregano, basil, smoked paprika, garlic powder, and red pepper flakes.
• If you want to make plain keto crackers without cheese, replace the cheese with one large egg and one tablespoon of melted coconut oil.
• Brush the tops of the crackers with melted butter and sprinkle with coarse salt before baking.
• Store the crackers in an airtight container at room temperature for up to 3 days, or in the refrigerator for a longer shelf life. You can also freeze the crackers in a ziplock bag for up to 2 months.

Nutritional information

The nutritional value of keto cheese crackers varies depending on the ingredients used and the serving size. Here is a breakdown of the nutritional information for keto cheese crackers based on the recipes and information found:

Carbohydrates

The primary concern for individuals following a ketogenic diet is the carbohydrate content of foods. Keto cheese crackers typically have a very low carbohydrate count. For example, one recipe for keto crackers made with almond flour and cheese has only 3 grams of carbohydrates per serving. Another recipe for keto cheese crackers made with sliced cheese has 2 grams of carbohydrates per serving. It is important to note that the type of cheese and other ingredients used can affect the carb count.

Protein and Fat

Keto cheese crackers are a good source of protein and fat, which are essential macronutrients on a ketogenic diet. The protein content of keto cheese crackers can vary depending on the type of cheese used. For instance, crackers made with cheddar cheese will have a different protein content than those made with Parmesan cheese. The fat content will also vary depending on the type of cheese and other ingredients used. For example, adding extra virgin olive oil or butter to the recipe will increase the fat content.

Calories

The caloric content of keto cheese crackers can vary depending on the ingredients used and the serving size. One recipe for keto cheese crackers made with almond flour and cheese has approximately 121 calories per serving. Another recipe for keto cheese crackers made with sliced cheese has 260 calories per serving. It's important to note that the cooking method can also affect the calorie count. For example, baking or air frying the crackers may result in slightly different calorie counts.

Sodium and Other Micronutrients

Keto cheese crackers can be a good source of various micronutrients, depending on the ingredients used. For example, cheese is a good source of calcium, while almond flour provides additional vitamins and minerals. The sodium content of keto cheese crackers can vary depending on the type of cheese used and any additional seasonings added. It is important to consider the overall nutritional profile of the crackers, including the micronutrients, when determining their suitability for a ketogenic diet.

Comparison to Traditional Crackers

When compared to traditional crackers, keto cheese crackers typically have a lower carbohydrate content and a higher fat content. This makes them a more suitable option for individuals following a ketogenic diet. However, it is important to note that the overall nutritional profile of keto cheese crackers can vary depending on the ingredients used and the serving size. Therefore, it is always a good idea to calculate the nutritional information based on the specific recipe and ingredients used.

Keto-friendly alternatives to cheese and crackers

Cheese and crackers are a delicious combination, but they are not keto-friendly due to their high carbohydrate content. However, there are several keto-compatible alternatives that you can enjoy without compromising your ketogenic diet. Here are some suggestions:

Seed Crackers

Seed crackers are made from various seeds, such as flaxseeds, held together by water and baked until crisp. They are a high-fibre, low-carb alternative to grain-based crackers. Enjoy them with cream cheese or avocado dip for a satisfying snack. For example, flaxseed crackers with chia seeds have only 1.5g of net carbs per serving of five crackers.

Cheese Crisps

Instead of giving up cheese, swap your carb-loaded crackers for crunchy cheese crisps. These are typically made with a single ingredient – grated or sliced cheese – baked in the oven until bubbly and then left to cool. Enjoy them on their own or with your favourite dip.

Celery Sticks with Cream Cheese

Celery is a keto-friendly food with only 1.2g of net carbs per 100g. Pairing it with cream cheese gives you a crunchy and creamy snack.

Smoked Salmon and Cream Cheese Roll-ups

These no-carb appetisers are made by spreading thin slices of smoked salmon with cream cheese and then rolling them up.

Almond Flour Crackers

Almond flour crackers are a popular keto-friendly option. They are typically made with almond flour, shredded cheese, salt, and sometimes additional ingredients like eggs or coconut oil. You can make your own or buy them from various brands, such as High Key and SimpleMills.

Whisps Cheese Crisps

Whisps are not exactly crackers, but they make a great substitute. They are made with 100% cheese and come in various flavours, including Parmesan, Cheddar, and Pepper Jack. A serving of Whisps has only 1-3g of net carbs and is a good source of protein.

Other Options

Other keto-friendly cracker options include:

• Julian Bakery Primal Thin Crackers
• Fat Snax Almond Flour Crackers
• Cali'flour Crackers
• Hu Paleo Vegan Crackers
• ParmCrisps

So, while cheese and crackers may not be the best choice for those following a ketogenic diet, there are plenty of delicious and satisfying alternatives to choose from. Enjoy experimenting with these keto-friendly options and finding your new favourite snack!

Storage tips

Keto cheese crackers are best enjoyed fresh out of the oven. However, if you have leftovers or want to make a big batch, there are several ways to store them to retain their texture and flavour.

Room Temperature

If you plan to eat the crackers within a few days, store them in an airtight container at room temperature. They will stay fresh for at least three days.

Refrigerator

To extend the shelf life of your keto cheese crackers, keep them in the refrigerator. This will help them stay crisp and fresh for longer.

Freezer

For long-term storage, freezing is a great option. Place the crackers in a ziplock bag and store them in the freezer for up to two months. When you're ready to enjoy them, thaw them overnight in the refrigerator, and then reheat them in the oven to restore their crispy texture.

Reheating

If your crackers lose their crispness, you can easily remedy this by placing them in a preheated oven for a few minutes until they regain their desired texture.

Storage Containers

When storing keto cheese crackers, avoid using sealed containers or plastic bags, as condensation can make them soggy. Instead, opt for airtight containers or leave them uncovered on a plate or baking sheet, especially if you plan to eat them within a few days.

Spices and Seasonings

If you plan to add spices and seasonings to your crackers, be mindful that too much can affect their texture. Apply seasonings sparingly and in an even layer across the cheese slices.

Baking Tips

The thinner you roll out the dough, the crispier your crackers will be. Additionally, rotating the baking sheet halfway through the baking time will ensure even cooking.

Cooling

Allow the crackers to cool completely before serving or storing. This will help them firm up and become crispier.

Portion Control

Keto cheese crackers are best enjoyed in moderation as part of a balanced keto diet. Remember to practise mindful eating and be aware of your daily macro allowance.

Customisation options

There are several ways to customise your keto cheese crackers, from the types of cheese and flour used to the addition of various herbs and spices. Here are some ideas to get you started:

Types of Cheese

You can use different types of cheese to make your keto crackers, depending on your taste preferences and desired texture. Here are some options:

• Cheddar cheese: This is a popular choice as it gives the crackers extra crispiness and holds them together well. You can use either sharp or mild cheddar, depending on your preference.
• Mozzarella cheese: Mozzarella is a good alternative to cheddar and can add a stringy, stretchy texture to your crackers.
• Monterey Jack cheese: This cheese has a mild flavour and melts well, making it a good option for keto crackers.
• Pepper Jack cheese: If you like a little spice, this cheese will add a kick to your crackers.
• Provolone: As a softer cheese, provolone may not crisp up as well as harder cheeses, but it can add a unique flavour to your crackers.

Types of Flour

While almond flour is commonly used in keto cracker recipes due to its low-carb content, you can also experiment with other types of flour to find your preferred texture and flavour:

• Coconut flour: Using coconut flour instead of almond flour can be tricky as it may be harder to get your crackers to stay crisp. However, if you're looking for a gluten-free and grain-free option, coconut flour is a good choice.
• Cashew flour: This can be used as a substitute for almond flour, but be aware that it may affect the texture and taste of your crackers.

Herbs and Spices

Adding herbs and spices to your keto cheese crackers is a great way to customise the flavour to your liking. Here are some options to consider:

• Red pepper flakes: These will add a spicy kick to your crackers.
• Oregano: Oregano has an earthy, slightly bitter taste that can enhance the flavour of your crackers.
• Basil: Sweet and slightly peppery, basil can add a fresh flavour to your crackers.
• Smoked paprika: This spice will give your crackers a smoky flavour and a beautiful red colour.
• Garlic powder: For a savoury kick, garlic powder is a great option. Just be sure to use it in moderation, as too much can make your crackers soft.
• Everything Bagel seasoning: This seasoning blend can add a variety of flavours to your crackers, including garlic, onion, salt, and sesame seeds.
• Parmesan cheese: While not technically a spice, adding some grated parmesan cheese to your dough or sprinkling it on top of your crackers before baking can enhance their savoury flavour.

Frequently asked questions