Micronutrient Rich Crackers: a Low Carb Keto Recipe
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These flax crackers are loaded with fiber and are an easy way to pack in more veggies through out your day, especially if you’re on the go.
I’m always on the look out for more easy ways to maximize the amount of micronutrients our family consumes – one of our favorite quick meals with these crackers is some wild caught canned mackerel with homemade sauerkraut, avocado, and these awesome savory crackers.
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Are Flax Crackers a Good Low Carb Snack?
Flax seeds act as a gentle, natural laxative and are very soothing to the gut. Super rich in fiber, they are extremely low in carbs – per 100 grams there are 29 grams total carbs, 27 of which are dietary fiber.
It is claimed that flax can be a beneficial source of omega-3’s but this can be misleading – the omega-3 in plant foods are NOT DHA, these aren’t a replacement for fish and seafood, but these seeds are not a high source of inflammatory omega-6’s and the fatty acid profile is very healthy. Flax crackers are a great ketogenic diet food.
While the idea may seem new or strange to some people, this is such an affordable recipe and great for kids – our daughter loves them with cheese and sauerkraut. The whole family can’t resist them with Easy Keto Crack Dip. Green flax crackers are a great addition to any meal!
Flax Cracker Recipe Loaded with Micronutients
This recipe is really fun because it is so versatile, as long as you keep the flax seed base, you can add pretty much whatever else you like into the mix. I usually stick to leafy greens and fresh (or dry herbs) but have also added things like carrots and beets. Save those beet greens! These crackers are a wonderful way to use them.
Ingredients
- 2 cups whole flax seed, soaked 6-8 hours or overnight
- 2 cups flax seed, ground
- 3-4 bunches leafy greens (kale, chard, spinach)
- 1/2 bunch celery
- bunches of fresh herbs (basil, oregano, parsley, cilantro, thyme, rosemary)
- 4 garlic cloves (optional)
- roughly 1/3 cup of your favorite fat (butter, coconut oil, extra virgin olive oil work best)
Equipment
Food processor and/or blender (I used my BlendTec to grind the seeds, you can buy them pre-ground or grind them yourself for peak freshness in a high speed blender or coffee grinder.)
Dehydrator or oven
How to Make Flax Crackers
Soak 2 cups flax seed 6-8 hours in a bowl or jar. I usually end up leaving them overnight and making the crackers the next morning. In a pinch you can soak for just a few hours, like 3-4 until they have a nice jelly around them. These seeds are super absorbent and need 3 times as much water as seeds (example: 2 cups seeds soaked in 6 cups water). Grind 2 cups flax to a fine powder, either in blender or coffee grinder.
Food process 1/2 bunch of celery, herbs, garlic and spices. In this batch I used 3-4 tbsp turmeric, 1/2 tbsp back pepper, 1/2 tbsp oregano, and 1 tbsp sea salt. Ginger, cayenne and chipotle are other spices I like to use. If these measurements seems high, keep in mind we’ve been eating like this for a while and have adapted to the effects and flavors of these herbs, you can adjust the levels and types of herbs to suit your taste.
Call me crazy but I steam my leafy greens before adding them in. Due to the oxalic acid in many greens it may be best to cook them gently before combining
UPDATE July 12, 2015: I only sometimes add cooked greens. Adding raw cauliflower and/or broccoli is a nice short cut that still achieves a high micronutrient count.
Add spices, greens and oil to the 2 cups ground flax. You get a sticky mixture as flax absorbs the moisture.
You now have two bowls to work from. Scoop 2 cups of soaked flax and 1 cup of the flax/herb/oil mixture into your food processor and combine.
Spread a generous layer on each teflex tray of your dehydrator (or use a cookie sheet if using an oven), I get 5 trays out of this recipe. Our dehydrator is an Excalibur (supposedly the best quality) and it is quite handy to have around my kitchen, highly recommended. I use it to dry herbs, make crackers, and dehydrate meat for jerky and
I either spread the batter into small circles (4 to a tray) or cover the entire space and score the crackers in smaller pieces so they are easier to break apart once dry. Any way you want, the idea being you will have nice and semi-uniform pieces at the end.
I dry them at 105-115 degrees for 24 to 36 hours. Half way through the drying time, flip them over to expose the other side. If you do not have a dehydrator, it is possible to make these in the oven as well.
If using an oven preheat to 250 degrees- spread the dough on a cookie sheet, score it in the pattern you prefer, and bake for 30-45 minutes (time varies depending on the thickness of your spread). When they are crispy, turn the oven off and leave the crackers in with the door closed for another 30-45 minutes – they should be fully dehydrated and crispy when done!
Flax Cracker Tips
Some people find the taste of golden flaxseed to be much preferable to that of the brown. I use brown flax because that is all I have access to here in Ecuador.
Go ahead and be generous here with your herbs. I use entire bunches of herbs, for example, 1 huge bunch of parsley, 2 cilantro, and 1/2 thyme.
These crackers are an opportunity to use anti-inflammatory spices like ginger and turmeric. Load up – I use my tablespoon and have yet to add too much.
You can play around a bit with the ratios of whole to ground flax for different textures. More whole flax produces more of a crisp result, thin and delicate – more ground flax equates to a thicker, more bready type cracker. A bready homemade cracker could be an apt substitute for more traditional grain-based crackers and bread. Sometimes I make “sandwiches” by spreading butter on the cracker, adding avo, sauerkraut, meat, and other yummies.
Serve these crackers with one of these delicious low-carb dips!
In a snacking mood? Check out our list of easy recipes in Healthy Snack Recipes for Weight Loss.
Micro-nutrient Flax Cracker Recipe
Ingredients
- 2 cups flax seed whole, soaked overnight
- 2 cups flax seed ground
- 3 to 4 bunches leafy greens (kale, chard, spinach)
- 3 ribs celery
- 1 handful fresh herbs (basil, oregano, parsley, cilantro, thyme, rosemary)
- 4 cloves garlic optional
- ⅓ cup extra virgin olive oil
Instructions
- Soak 2 cups flax seed overnight.2 cups flax seed
- Grind flax to fine powder.2 cups flax seed
- Food process 1/2 bunch of celery, herbs, garlic and spices.3 ribs celery, 1 handful fresh herbs, 4 cloves garlic
- Steam leafy greens.3 to 4 bunches leafy greens
- Add greens, spices, and oil to 2 cups ground flax.1/3 cup extra virgin olive oil
- You now have two bowls to work from. Scoop 2 cups of soaked flax and 1 cup of the flax/herb/oil mixture into your food processor and combine.
- Spread a generous layer on each teflex tray of your dehydrator.
- I either spread the batter into small circles (4 to a tray) or cover the entire space and score the crackers in smaller pieces so they are easier to break apart once dry. Any way you want, the idea being you will have nice and semi-uniform pieces at the end.
- Dry them at 105-115 °F for 24 to 36 hours. Half way through the drying time, flip them over to expose the other side.
- If you do not have a dehydrator, it is possible to make these in the oven as well. Spread the dough on a cookie sheet and bake at a low temperature.
Nutrition & Macros
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Hi Jessica – I don’t have a dehydrator so will need to make in the oven. I watched one of your videos where you say that flax is unstable and that you tend not to use it in baking. Is it ok to dry it in the oven? They look so delicious. Many thanks
I’m not sure in what context I was speaking about flax. I find it fine for baking. To be more specific, ground flax is not very stable and can get rancid quickly. For this reason I buy flax seed whole, grind a portion (usually about 4 cups at a time) and store in the fridge to it is on hand when I want it and stays fresh. You can dry these in the oven, did you see the note in the recipe?
“If using an oven preheat to 250 degrees- spread the dough on a cookie sheet, score it in the pattern you prefer, and bake for 30-45 minutes (time varies depending on the thickness of your spread). When they are crispy, turn the oven off and leave the crackers in with the door closed for another 30-45 minutes – they should be fully dehydrated and crispy when done!”
I made them in the oven but it took 3x as long to dry out than listed (and they are in no way browned). Very tasty but sit really heavy in the stomach.
I’m planning on making these crackers. I don’t have a dehydrator so will be making in the oven. My question is should I use parchment paper on the cookie sheet or spray some cooking spary? Or nothing at all?My husband and are new to the ketogenic diet but so far we love it and feel amazing!! Thank you 🙂
It would be a good idea to use parchment paper. Hope you like them!
Love your spin on the flax cracker/bread. I use to make these sort of crackers using my green juice pulp, back in my raw vegan days. Started following you on Pinterest and I see so much of the same foods we implement in our diets here in our home. Just started keto and am so far doing OK.
When I stood back and looked at your page, I had a flash of old world eating. Much like many years ago, in Old Crete and as well many old isolated areas. Fresh wild greens and herbs, oils, and as well sensible healthy lives.
I am so glad I ran across your YT channel and found your page and as well your Pinterest account. I look forward to more things from you both. Thank you for creating such a positive and as well family friendly channel. Being from a very aggressive vegan arena, I was so pleasantly pleased. Our family is a mix, a paleo, a vegan and me, a keto vegan. I know we all will benefit from what you share. Thank you both again!
It is a pleasure to share and exchange information with you and your family. Thank you for taking the time to write to us, hearing feedback inspires us to do more. Keep on perusing your connection to health and find the beauty in every day!