Introduction
These nutrient-packed keto seed crackers topped with creamy avocado spread are a game-changer for anyone looking for a healthy, satisfying snack. Loaded with omega-3 fatty acids, fiber, and essential nutrients, these crackers deliver a perfect crunch while supporting heart, brain, and overall body health. The combination of various seeds creates a robust flavor profile that pairs beautifully with the smooth avocado topping. Whether you’re following a keto lifestyle or simply seeking a nutritious alternative to store-bought crackers, this homemade recipe will quickly become a staple in your kitchen.
Ingredients
For the Seed Crackers:
- 1 cup (150g) flaxseeds
- 1/2 cup (85g) chia seeds
- 500ml (2 cups) water
- 4 tablespoons (60g) sesame seeds
- 4 tablespoons (60g) sunflower seeds
- 2 tablespoons (30g) pumpkin seeds
- 30ml (2 tablespoons) olive oil
- 1 teaspoon salt (to taste)
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon turmeric
- 1 teaspoon Italian herbs
For the Avocado Topping:
- 1 ripe avocado
- 1 hard-boiled egg (yolk only)
- Juice of half a lemon (about 1 tablespoon)
- 1 tablespoon cottage cheese
- Salt and black pepper to taste
- Fresh parsley for garnish
- Thin slices of smoked salmon or salted red fish (optional)
- Shaved Parmesan cheese for garnish (optional)
Instructions
Preparing the Seed Crackers:
- Prepare the seed mixture: In a large bowl, combine flaxseeds and chia seeds. Add 500ml of water, stir well, and let stand for 15 minutes until the mixture becomes gel-like as the seeds absorb the water.
- Add remaining ingredients: Once the flax and chia mixture has thickened, add sesame seeds, sunflower seeds, pumpkin seeds, olive oil, salt, red pepper flakes, turmeric, and Italian herbs. Mix thoroughly until all ingredients are well combined.
- Form the crackers: Line a baking tray with parchment paper. Spread the seed mixture evenly across the tray to about 1/4 inch (0.5cm) thickness. Use a knife or spatula to score the mixture into cracker-sized portions before baking.
- Bake the crackers: Preheat your oven to 180°C (350°F) and bake for 25-30 minutes until the crackers are golden brown and crisp. Check halfway through baking and rotate the tray if needed for even cooking.
- Cool completely: Remove from the oven and allow to cool completely on the baking tray. The crackers will continue to crisp up as they cool.
Preparing the Avocado Topping:
- Cook the egg: Place an egg in a pot of cold water, bring to a boil, and cook for 8-10 minutes until hard-boiled. Cool, peel, and separate the yolk.
- Prepare the avocado: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash with a fork until smooth but still slightly chunky.
- Combine ingredients: Add the egg yolk, lemon juice, cottage cheese, salt, and black pepper to the mashed avocado. Mix well until all ingredients are thoroughly combined.
- Assemble: Spread the avocado mixture generously on each cracker. Top with a small piece of salted fish if using, a sprinkle of fresh parsley, and shaved Parmesan.
Nutritional Information
Per serving (4 crackers with topping):
- Calories: 320
- Protein: 12g
- Fat: 26g
- Carbohydrates: 14g
- Fiber: 11g
- Net Carbs: 3g
- Sodium: 310mg
Timing:
- Prep time: 20 minutes
- Standing time: 15 minutes
- Cook time: 30 minutes
- Total time: 1 hour 5 minutes
- Servings: Makes approximately 24 crackers
Cooking Tips and Tricks
- Perfect seed hydration: Make sure to allow the full 15 minutes for the flax and chia seeds to absorb water. This creates the binding agent that holds your crackers together without needing flour.
- Even thickness matters: Use a spatula or the back of a measuring cup to spread the seed mixture to an even thickness across the baking sheet. This ensures uniform cooking and prevents edges from burning while the center remains soft.
- Score before baking: Deeply score the cracker dough before baking to make it easier to break into pieces after baking. The deeper the score lines, the cleaner the break.
- Dryness test: To ensure your crackers are completely done, they should feel dry to the touch and have a slight golden color. If they’re still soft in the center, continue baking for 5-minute increments.
- Flavor enhancement: Toast your sesame, sunflower, and pumpkin seeds lightly before adding them to the mixture for enhanced nutty flavor.
Variations and Substitutions
- Seed swaps: Don’t have all the seeds listed? Feel free to substitute with what you have on hand, maintaining the same total volume. Hemp seeds, crushed nuts, or poppy seeds work well.
- Flavor variations:
- Mediterranean: Add dried oregano, thyme, and a touch of lemon zest
- Spicy: Increase red pepper flakes and add cayenne pepper
- Garlic herb: Add 2 cloves of minced garlic and double the herbs
- Topping alternatives:
- Guacamole with diced tomatoes and onions
- Cream cheese with smoked salmon and dill
- Hummus with roasted red peppers
- Greek yogurt with cucumber and herbs
- Dietary adjustments: This recipe is naturally gluten-free, dairy-free (if you omit the cottage cheese and Parmesan), and vegetarian (without the fish). For a vegan version, skip the egg yolk and add 1 tablespoon of nutritional yeast for flavor.
Common FAQs
Q: Can I make these crackers without a specific type of seed?
A: Absolutely! The beauty of this recipe is its flexibility. If you’re missing one type of seed, simply increase the amounts of the others to maintain the same total volume. The key binding agents are the flax and chia seeds, which should not be omitted.
Q: Why did my crackers turn out soft instead of crispy?
A: If your crackers aren’t crisp enough, they likely need more time in the oven. Return them for an additional 5-10 minutes at a slightly lower temperature (160°C/320°F). Also, make sure your seed mixture isn’t spread too thickly on the baking sheet.
Q: How can I make these crackers less calorie-dense?
A: While seeds are naturally calorie-dense due to their healthy fat content, you can reduce calories by making thinner crackers and using less oil. The avocado topping can be thinned with a bit of Greek yogurt to reduce calories per serving.
Q: Can these crackers be made in a dehydrator instead of an oven?
A: Yes! These crackers work beautifully in a dehydrator. Spread the mixture on dehydrator sheets and dry at 115°F (46°C) for 8-10 hours, flipping halfway through for even drying.
Q: Are these crackers keto-friendly?
A: Definitely! With only 3g of net carbs per serving, these crackers fit perfectly into a ketogenic diet while providing essential nutrients and healthy fats.
Storage and Make-Ahead Tips
- Cracker storage: Store completely cooled crackers in an airtight container at room temperature for up to 2 weeks. Adding a paper towel to the container helps absorb excess moisture and keeps the crackers crisp.
- Freezing option: These crackers freeze exceptionally well. Layer them between pieces of parchment paper in an airtight container and freeze for up to 3 months. Allow to thaw at room temperature before serving.
- Make-ahead prep: Prepare the seed mixture and refrigerate for up to 24 hours before baking. The longer hydration time can actually improve the texture of the final crackers.
- Avocado topping storage: The avocado topping is best made fresh, but you can prepare it up to 4 hours ahead and store it covered tightly with plastic wrap directly on the surface (to prevent browning) in the refrigerator. Add a bit more lemon juice to further prevent discoloration.
- Batch cooking: Double or triple the recipe and bake multiple trays at once for meal prep. These crackers make excellent snacks throughout the week and are perfect for lunchboxes or quick breakfasts.
Enjoy these nutrient-rich, homemade seed crackers with creamy avocado topping as a satisfying snack that’s as nourishing as it is delicious!
