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Low FODMAP seed crackers

Low Fodmap Seed Crackers

Prep Time : 10 mins
Cook Time : 3 hrs
Total Time : 3 hrs 10 mins
Servings: 11
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These homemade seed crackers are a super yummy, crunchy and healthy snack. They are great for scooping up your favourite low FODMAP dip or a quick snack on the go. Made from hemp seeds, flax seeds, chia seeds, sesame seeds and pumpkin seeds, they are not only super easy to make but they also are low FODMAP, fructose-friendly, gluten-free, grain-free, nut-free, paleo and vegan.


  • 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.


Calories: 148kcal | Carbohydrates: 6g | Protein: 7g | Fat: 12g | Saturated Fat: 1g | Sodium: 639mg | Potassium: 147mg | Fiber: 4g | Sugar: 1g | Vitamin A: 58IU | Vitamin C: 1mg | Calcium: 100mg | Iron: 3mg
Course : Snack
Cuisine : American, European, Italian, Mediterranean
Keyword : crackers, seed crackers
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