These low FODMAP seed crackers are a super yummy, crunchy and healthy snack. They are great for scooping up your favourite low FODMAP dip or as a quick snack on the go. Made from hemp seeds, flax seeds, chia seeds, sesame seeds and pumpkin seeds, these crackers are not only super easy to make but they also are low FODMAP, fructose friendly, gluten-free, grain-free, nut-free, paleo and vegan.
One thing that I find really hard on the low FODMAP diet is snacking. What do you go for when the little hunger strikes around mid-morning or mid-afternoon? I really used to like my whole-grain seed crackers with hummus but like so many other things they are off-limits now. I tried a few storebought crackers that are gluten-free and qualify as low FODMAP. Sadly, many of them are not exactly healthy since they contain fillers and preservatives. That's where these low FODMAP homemade seed crackers come in. They are super easy to make and can be stored for quite a while. But the best thing about these crackers is that they feature a great nutritional profile and can be made with so many different flavours.
What are low FODMAP seed crackers made of?
Unsurprisingly, seed crackers are made of, well,...seeds. I love seeds because they are healthy little powerhouses. Since seeds are plants at their beginning stage of life, they contain all the nutrients that are essential for growing a healthy plant. This is why they offer us a wealth of benefits when incorporated into our diet.
Ground flax seeds:
Flax seeds are one of the richest sources of essential omega-3 fatty acids and have very high amounts of cancer-fighting lignans. It's also known that flax seeds help control and reduce cholesterol levels, as well as, help improve insulin resistance. Furthermore, it's a great source of dietary fiber to help digestion.
I love hemp seeds because of their mildly nutty flavour and because they truly are super nutritious. They are exceptionally rich in essential omega-6 and omega-3 fatty acids. They also contain all 10 essential amino acids, making them a great plant-based protein source. Furthermore, hemp seeds are a good source of vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.
Sesame seeds taste wonderfully nutty and add a nice little crunch to anything you add them to. They are a good source of zinc, magnesium, selenium, copper, iron, vitamin B6, and vitamin E all of which are important nutrients for the functioning of our immune system.
Also known as "pepitas", pumpkin seeds are known to be a great source of zinc and magnesium. Moreover, they contain high amounts of protein and unsaturated fats, including omega-3 fatty acids as well as iron, selenium, calcium, and vitamin B.
Chia seeds are tiny black seeds of great nutritional content. They contain large amounts of essential omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. Apart from their great nutritional profile, I love using chia seeds as a binder in many of my recipes. When added to water, chia seeds gel and, as a result, thicken or bind the mass they are added to. This is why the seed mixture in this recipe can be made into a nice little dough that can be evenly spread or even rolled out.
Salt, water and flavouring:
As just pointed out, water is needed to help bind the seeds together to form the seed cracker dough. Don't forget to add some salt and additional flavourings such as herbs or spices. Feel free and get creative. My go-to flavours are thyme, rosemary, oregano, paprika or cumin. I often half the seed mixture before I add the water, in order to make two flavours from one batch.
The FODMAP content of seed crackers
According to the Monash low FODMAP diet app, all the seeds in this recipe are low in FODMAPs in smaller serving sizes of 10-25 grams. However, larger serving sizes contain moderate to high amounts of galacto-oligosaccharides (GOS). The amount of each type of seeds used in this recipe has carefully been tailored to create a seed cracker that tastes good and is low FODMAP. This is why a low FODMAP serving size for these crackers is 11 servings. This means that this amount accounts for one full serving of GOS for one sitting. Don't exceed this amount when in the elimination phase of the low FODMAP diet. Even more importantly, don't pair a full serving of these seed crackers with any other foods containing GOS so that you don't stack FODMAPs (learn more about FODMAP stacking here).
How to make low FODMAP seed crackers
If you are not using pre-ground flax seeds grind them up in a food processor or blender. Next, pulse the pumpkin seeds several times in a food processor until they resemble coarse sand. If you like your crackers to include some whole pumpkin seeds for visual appeal only grind 3/4.
Then add the ground flax seeds, pumpkin seeds, hemp seeds, sesame seeds, chia seeds, salt and the desired flavourings to a bowl. Mix everything together and add the water. Stir for about a minute the seed mixture will start to thicken thanks to the chia seeds.
Line two baking sheets with parchment paper. Divide the seed mixture evenly between them and spread it out with a spatula. I like my seed crackers at about 3-4 mm thickness but it's up to you as to how thick or thin you like your crackers to be. Should you like thinner crackers the best way to achieve this is to place the mixture in between two parchment papers and roll it out with a rolling pin. You can score the cracker dough for easy breaking after the baking.
Place the baking sheets with the cracker mixture in the oven and bake for 2.5 to 3 hours or until fully dehydrated. Rotate the pans half-way through for even dehydration and let the humid air escape the oven. Keep in mind that thinner crackers take less time to dehydrate than thicker ones. So just check them every now and then.
Allow the crackers to cool completely. Then break them apart and store in an airtight container for up to a week.
Low Fodmap Seed Crackers
- 60 g hemp seeds
- 85 g flax seeds - ground
- 50 g sesame seeds
- 40 g chia seeds
- 60 g pumpkin seeds
- 1 tbs salt
- 200 ml water
- Add anywhere between 1tsp up to 2tpsb of flavouring such as thyme, oregano, paprika or smoked paprika.
- Preheat your oven to 95°C / 200°F fan.
- If you are not using pre-ground flax seeds, grind them up in a food processor or a blender.
- Pulse the pumpkin seeds several times in a food processor until it resembles coarse sand. If you like your crackers to include some whole pumpkin seeds only coarse half.
- Add all the seeds, salt, as well as the desired herbs or spices, into a large mixing bowl. Add the water and stir everything together for a minute or two until the seeds start to gel together.
- Line 2 baking sheets with parchment paper. Divide the seed mixture evenly between them and spread it out with a spatula or roll it out with a rolling pin. I like my seed crackers at about 3-4 mm thickness but it's up to you as to how thick or thin you like your crackers to be.
- Place the baking trays with the cracker mixture in the oven and bake for 2.5 to 3 hours or until fully dehydrated. Rotate the pans half-way through for even dehydration. Allow crackers to cool completely, then break them apart.