Many convenient snacks are loaded with carbs and sugar. Just one granola bar can cost you up to 28g of carbohydrates and 11g of sugar!
Research has shown that the majority of adults in the United States consume too much sugar which puts them at an increased risk for cardiovascular disease.
Flaxseed crackers, in contrast, offer a ketogenic-friendly alternative to traditional snacks that is both convenient and healthy. This quick and simple recipe combines both flax seeds and chia seeds for a snack that is a nutritional powerhouse.
These crackers are everything you could want in a keto snack – grain free, high in fiber, and 100% delicious. Not only that, they will easily satisfy your mid-morning and afternoon hunger pangs while maintaining the health benefits of the keto diet.
You don’t have to sacrifice convenience or flavor with these flaxseed crackers – and they pack an incredibly satisfying crunch. They are also a great addition to any cocktail party spread – people will thank you for providing an enjoyable AND healthy option.
Chia seeds have enjoyed the limelight in recent years for their health benefits because of their fiber, antioxidants, and omega 3 fatty acids. But did you know that the humble flaxseed has long been celebrated for its health benefits?
Some of the important health benefits that make flaxseed a welcome addition to any healthy diet include soluble and insoluble fiber, lignans, and omega 3 essential fatty acids.
So how does that affect you?
Soluble and insoluble fiber are both key ingredients to a healthy body. Soluble fiber plays a role in reducing cholesterol levels and provides protection against heart problems and diabetes.
Both soluble and insoluble fiber play a role in maintaining a healthy digestive tract. Not only that, consumption of fiber has been shown to increase a person’s sense of feeling full which helps reduce overall intake of food – which in turn aids in maintaining a healthy weight.
Lignans have antioxidant and plant estrogen properties. Research is currently being conducted into the health benefits of lignans in the areas of heart disease and different types of cancer including breast cancer and colon cancer.
Omega 3 essential fatty acids are crucial to your body’s function. Research is investigating the positive role that omega 3 essential fatty acids play in preventing or reducing the effects of a broad range of health problems, including heart disease, depression, diabetes, dementia, and ADHD.
…that’s a lot of benefit to one small little seed!
For those new to flaxseed, here are a few tips:
- Flaxseed can be found in different forms, including whole,oil, and ground. Ground flaxseed may also be called flax meal or milled flaxseed. Different meal preparation will require a different form. The recipe below uses ground flaxseed, which allows for your body to get the full benefits during digestion. Whole flaxseed can pass through your digestive system without being fully digested which may mean you don’t get the full benefits that flaxseed has to offer.
- Note that there are two different types of flaxseed – brown or golden. Both have similar nutritional benefits, so the choice is up to you!
- It’s best to store ground flaxseed in the freezer to keep its nutritional content.
The recipe below will result in a batch of crispy, crunchy, deliciously healthy, keto-friendly crackers that you can easily pair with any keto-friendly dip.
You can even get creative and pair it with some toppings, such as fresh slices of avocado or cheese. Not only are these crackers keto-friendly, but they are vegan and free of many common allergens such as peanuts, soy, corn, and wheat.
The best part about this recipe is how simple and adaptable it is. Experiment with different spices and flavors for a unique cracker every time!
- 1 cup ground flaxseed
- 2.5 tbsp chia seeds
- 1/2 cup water
- 1/4 tsp salt
- 2 tsp of your preferred spice or seasoning (think cumin, garlic powder, onion powder, rosemary, thyme, black pepper, red pepper,…the options are endless!)
Preparation – preheat oven to 375 degrees Fahrenheit and line a large baking tray with parchment paper.
Combine the ground flaxseed, chia seeds, and spices in a large bowl. Mix well.
Add the ½ cup of water SLOWLY. Press the ingredients firmly as you add the water to create a dough. You should have a firm dough once you have completed adding the water.
Scoop up the entire mixture and lay it onto the middle of your lined baking tray. Press the mixture into a thin layer using your hands and/or a spoon.
The key is to ensure that your mixture is in an EVEN layer so that the crackers cook evenly – you don’t want burned edges and an undercooked middle!
Use a knife to press edges into your dough. This will help when you break the crackers into pieces at the end. Of course if you’re in a hurry you can skip this step and simply break the crackers into pieces by hand when you’re done!
Bake in the oven for approximately 30 minutes (check frequently to ensure even cooking, remove earlier as needed to prevent burning).
Remove the baked mixture from the oven and allow to cool completely, then break into crackers. Eat alone or pair with a delicious keto-friendly dip!
This simple recipe is a perfect example of how you don’t have to sacrifice convenience or flavor on the ketogenic diet. With a little prep and creative thinking, any craving can be conquered to allow you to continue enjoying the health benefits of the ketogenic diet.
 Yang Q, Zhang Z, Gregg EW, Flander WD, Merritt R, Hu FB. Added sugar intake and cardiovascular diseases mortality among US adults. JAMA Intern Med. 2014 Apr;174(4).
 Montmayeur JP, le Coutre J, editors. Fat Detection: Taste, Texture, and Post Ingestive Effects. Ch:15 Fats and Satiety. Boca Raton (FL): CRC Press/Taylor & Fr