Home » Make This Omega Rich Keto Seed Crackers Recipe (Gluten-Free)

Make This Omega Rich Keto Seed Crackers Recipe (Gluten-Free)

This Keto Seed Crackers recipe is made with omega-rich pumpkin, sunflower, and chia seeds to benefit a ketogenic diet (one of these seeds especially, as I have written a previous post about)! They are quick and easy to make using only ground pumpkin and sunflower seeds, making this a gluten-free recipe as well!

I make these keto seed crackers all of the time because, for one reason, they don’t last – I have to make a double, or sometimes triple batch to last the week because the WHOLE family loves them!

There are so many ways to enjoy these keto seed crackers, however, my favorite way to eat these keto crackers is for breakfast!

Here’s why: I have been living in Sweden for 11 years.

And one of the staple breakfast foods (and general meal accompaniment) of Sweden is knäckebröd, a flat and hard crispbread typically made with rye flour.

It is very good.

So good I ate it every single day – before I stopped eating gluten.

Therefore, you can say that Swedish knäckebrod was a big inspiration for this keto seed crackers recipe, except these are full of omega fatty acids that are good for your body while doing keto.

They are so good, I highly encourage you to try them – all you need is a food processor and the desire for some seriously delicious keto crackers!


Wheat Crackers Vs. Gluten-FreeCrackers Vs. Seed Crackers: What Are The Average Net Carbs?

Below is a comparison of the NET CARBOHYDRATE COUNTS (total carbohydrates – fiber = net carbohydrates) in wheat, gluten-free, and keto seed crackers.

When you follow a ketogenic diet, it is important to keep your daily net carbohydrate total under 50 grams, by replacing high-carbohydrate foods with fatty foods including nuts and seeds, like in this keto seed crackers recipe.

What Are Wheat Crackers Usually Made Of?

Wheat crackers are typically made from one or more of the following flours:

  • All-purpose
  • Graham
  • Durum
  • Whole Wheat
  • Rye
  • Spelt
  • Barley

Comparison of Nutritional Values of Individual Wheat Flours

All-Purpose Flour355 kcal9.7g74 g3.2 g0 g
Graham Flour366 kcal16 g73 g10 g3.5 g
Durum Flour375 kcal11 g75 g3.2 g1.8 g
Whole Wheat Flour340 kcal13 g72 g11 g13 g
Rye Flour349 kcal11 g75 g12 g1.5 g
Spelt Flour367 kcal17 g73 g13 g13 g
Barley Flour345 kcal 11 g75 g10 g1.6 g
(per 100 grams -source)
Average Net Carbs: 64.8 grams

What Are Gluten Free-Crackers Usually Made Of?

Gluten-free crackers are generally made of a single flour or a blend of several flours:

  • Oat
  • Coconut
  • Buckwheat
  • White Rice
  • Brown Rice
  • Tapioca Flour
  • Banana
  • Almond

Comparison of Nutritional Values of Individual Gluten-Free Flours

Oat flour404 kcal15 g66 g6.5 g9 g
Coconut flour358 kcal18 g63 g35 g16 g
Buckwheat flour335 kcal13 g71 g10 g3,1 g
Rice flour – brown363 kcal7,2 g76 g4.6 g2,8 g
Rice flour -white366 kcal6 g80 g2.4 g1.4 g
Banana flour355 kcal4,1 g81 g5.7 g0,9 g
Tapioca flour350 kcal0,5 g86 g0.9 g0,5 g
Almond flour600 kcal20 g20 g6.7 g53 g
(per 100 grams – source)
Average Net Carbs: 58.9 grams

What Are Keto Seed Crackers Usually Made Of?

Keto seed crackers are usually made of one or any combination of the following seeds:

  • Flax
  • Chia
  • Sunflower
  • Sesame
  • Pumpkin

Comparison of Nutritional Values of Individual Seeds

Flaxseed534 kcal18 g29 g27 g32 g
Chia Seeds534 kcal18 g29 g27 g32 g
Sunflower Seeds567 kcal23 g20 g10 g50 g
Sesame Seeds631 kcal20 g12 g12 g61 g
Pumpkin Seeds533 kcal27 g17 g3.3 g33 g
(per 100 grams-source)
Average Net Carbs: 5.54 grams

Did You Know….

Why You Should Make A Keto Seed Crackers Recipe

It Is A Good Source of Omega-3 Fatty Acids

Three words: omega-3 fatty acids. As you can see from the comparison charts above, seeds have a remarkably higher fat content than wheat and gluten-free flours. This is because of quality fats, omega-3 fatty acids in particular.

Seeds (like the ones in the recipe) are rich in Alpha-Linolenic Acids (ALAs), the inactive form (short-chain) of omega-3 fatty acids found in most plant oils and nuts. These ALAs are converted by the body to the other active (long-chain) forms of omega 3s – DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid) – those found in fatty fish and seafood.

Now ideally, you would want to mostly consume the active forms of omega-3 fatty acids (DHA/EPA) because they are more potent than the inactive form(ALAs), therefore you don’t have to consume as much to reap the benefits.

However, ALAs are good support for the overall consumption of omega-3s.

Although your body only converts 6% of ALA to EPA and 3.8% to DHA, it is still a good natural alternative to the recommended consumtion of marine sources like trout, salmon, makrarel, tuna, etc., for non-fish eaters 2-3 times per week.

Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)?

What This Keto Seed Crackers Recipe Is Made Of

These keto crackers are made of:

  • Pumpkin seeds – a nutrient-rich superfood that is high in protein, unsaturated fats, calcium, iron, and B2.
  • Sunflower seeds – packed with vitamin E, magnesium, protein, and linoleic fatty acids 
  • Chia Seeds – full of antioxidants, minerals, fiber, and omega-3 fatty acids
  • Coconut oil – helps you achieve ketosis and contains fats called medium-chain triglycerides (MCTs) that are quickly absorbed and processed by the liver, where it is used for energy or converted into ketones.

Why Make Keto Seed Crackers with Seed Flour Instead of Whole Seeds?

Seed flour yields a product that is richer in flavor due to the naturally occurring fats being released, and makes them more sturdy for holding spreads and other toppings!

More Keto Recipes You May Be Interested In…

What You Need For The Keto Seed Crackers Recipe

keto seed crackers recipe ingredients


  • pumpkin seeds, raw and unshelled
  • sunflower Seeds, raw and unshelled
  • chia seeds
  • sea salt
  • herbs
  • coconut oil
  • boiling water


  • coffee grinder or high-powered food processor
  • mixing bowl
  • mixing spoon
  • rolling pin
  • parchment paper
  • baking tray
  • oven

How To Make The Dough For Your Keto Seed Crackers Recipe

Step 1:

Grind pumpkin and sunflower seeds in a coffee grinder or food processor until it becomes fine, like flour. Pour into a mixing bowl.

Step 2:

Add flaxseed, salt, herbs, coconut oil, and boiling water to the bowl.

keto seed crackers recipe seasonings

Step 3:

Mix ingredients with a spoon until well incorporated and a ball of dough forms. Set aside 10-15 minutes.

keto seed crackers recipe dough

Step 4:

Place ball of dough in between 2 pieces of parchment paper. Roll the dough as thin our thick as you prefer your crackers to be. Take a knife or pizza cutter and cut your crackers into the desired shape.

Step 5:

Bake crackers for 15-20 minutes depending on the thickness, or until golden brown. Let cool for 10 minutes so the crackers can firm up.

keto seed crackers recipe baked crackers

This Keto Seed Crackers Recipe Would Go Great With…

a better low carb hummus made with roasted cauliflower and red pepper


You can enjoy these crackers in so many ways:

  • With spreads: nut butters, herbed cream cheeses, or sugar-free jams;
  • On a low-carb charcuterie board: serve with assorted cheeses, seasonal berries, and keto marmelades;
  • Or as a breadbasket replacement at meals: exepriment with different seeds/nuts and herb combinations

*This post may contain affiliate links. You can read my full affiliate disclosure here.


keto seed crackers

Keto Seed Crackers Recipe (Easy, Seed Flour Method)

This keto seed crackers recipe is made from omega-rich ground pumpkin and sunflower seeds with a healthy boost of omega-3 from chia seeds! These crackers are great for a ketogenic lifestyle or anyone looking for a healthy and low-carbohydrate, nutrient- dense cracker alternative. Each serving has 5.7 net carbs.
5 from 17 votes
Prep Time 5 mins
Cook Time 20 mins
Resting time for dough 10 mins
Total Time 35 mins
Course Appetizer, Breakfast, Snack
Cuisine International
Servings 12 or more depending on size
Calories 259 kcal




  • Preheat your oven to 355 degrees (180 degrees celcius).
  • Grind pumpkin and sunflower seeds in a high-powered blender or a coffee grinder. Pour into mixing bowl.
  • Add the rest of the ingredients into a mixing bowl – chia seeds, coconut oil, boiling water, seasonings and salt.
  • Mix well. Add the reserved seeds and form into a ball. Set aside at least 10 minutes for liquids to absorb. The dough should be firm.
  • Divide the dough in half and place each ball of dough between two sheets of parchment paper and roll out to the edges of the paper (it should yield approx. two baking sheets).
    *For a thicker cracker, place the entire ball of dough between two sheets of parchment paper and roll out to the edges of the paper (yields one baking sheet).
  • Once the dough is rolled out, remove the top sheet of parchment paper, leaving the bottom sheet with the rolled dough on top.
  • Slide the dough with the parchment paper onto a baking sheet.
  • Use a sharp knife or pizza cutter to make your desired shape and size.
  • Place your baking sheets in the oven and bake 10-15 minutes for thinner crackers, or 15-20 minutes for thicker crackers.
    *By this time the crackers should be a light golden brown, depending on your oven and desired color.


  • Store crackers in an airtight container for up to 10 days.
  • This recipe uses a 3:1 ratio of pumpkin seeds to sunflower seeds; you can adjust the ratio to your preference, though keep in mind that the recipe will have to be adjusted if the amounts exceed the recipe measurements.


Calcium: 33mgSugar: 0.3gFiber: 2.7gPotassium: 108mgCholesterol: 0mgCalories: 259kcalSaturated Fat: 5.2gFat: 23gProtein: 11gCarbohydrates: 8.4gIron: 5.2mg
Keyword gluten-free, pumpkin seeds, sunflower seeds, crackers, easy, seed method, keto crackers
Tried this recipe?Let us know how it was!



  1. Janice
    September 2, 2021 / 8:11 am

    5 stars

    5 stars
    Looks great, I’ve been looking for a nice gluten-free recipe and this looks so delicious. I’m trying it this weekend!

    • familyandglamour
      September 2, 2021 / 8:14 am

      Janice, you won’t be disappointed! Please let me know how they turn out! 😋

  2. Janice
    September 17, 2021 / 1:40 pm

    5 stars
    They came out perfect!! Must confess that they’re gone already, couldn’t stop now self 😂🤣

  3. Janice
    September 17, 2021 / 1:43 pm

    5 stars

    5 stars
    They came out perfect!! Must confess that they’re gone already, couldn’t stop myself 😂🤣

    • familyandglamour
      September 17, 2021 / 2:14 pm

      Yay! I’m so happy you enjoyed them!

      Next time make a double or triple batch!😃

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