American · snack

Three-Ingredient Almond Flour Crackers

Three-Ingredient Almond Flour Crackers — from Wholesome Yum's cooking video Watch how it’s made · 7:25

Video by Wholesome Yum on YouTube · Open on YouTube

22 minMakes 6 × 5 crackers229 kcal a portion
  • Keto (3.5 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients
  • Dairy-free

Contains: Egg, Tree nuts. Check labels on stock, sauces and spice mixes.

Grain-free and gluten-free crackers made from almonds and egg: 3.5 g net carbs, about 5 g of fibre and 9 g of protein a serve, rich in vitamin E and magnesium, with no added sugar.

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Ingredients 3

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 175 °C (350 °F) and line a baking sheet with baking paper. 1:50
  2. Whisk the almond flour and salt to break up any lumps. Add the egg, beat it lightly in the centre, then press and mix with a spatula until a moist, crumbly dough forms; squeeze it into a ball. 2:11
  3. Roll the dough between two sheets of baking paper as thin as you can (3 mm at most, thinner is better), patching any cracks to keep an even rectangle. 3:18
  4. Cut into rectangles or squares, move them to the tray with space between, and prick each one with a fork so they bake flat. 4:11
  5. Bake for 8–12 minutes until golden, watching closely at the end as they burn quickly. Cool on the tray until firm. 5:27

Tip. Keeps 1–2 weeks in an airtight container, or freeze. For flavour, mix about 1 tsp Italian herbs, garlic powder or everything-bagel seasoning into the flour. If the dough is sticky, chill it briefly.

The method is a summary in our words — the video shows every step.

One portion (5 crackers) gives you 1 of 6

Energy229 kcal960 kJ
Protein9 g18% of a day
Fibre4.7 g17% of a day
Carbohydrate8.2 g3.5 g net · 1.7 g sugars3% of a day
Fat20 g1.7 g saturated25% of a day
Sodium200 mg9% of a day

Where the energy comes from one serve

  • Net carbs 6%
  • Protein 16%
  • Fat 78%

Fits keto: 3.5 g net carbs a serve, with 78% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin E High64%

9.6 mg a serve, mostly from blanched almond flour (99%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Magnesium High24%

102 mg a serve, mostly from blanched almond flour (99%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc Source11%

1.2 mg a serve, mostly from blanched almond flour (93%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

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Calcium8%

105 mg a serve, mostly from blanched almond flour (96%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Iron8%

1.5 mg a serve, mostly from blanched almond flour (93%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Selenium7%

4.1 µg a serve, mostly from egg (63%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Potassium6%

280 mg a serve, mostly from blanched almond flour (96%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Folate5%

20 µg a serve, mostly from blanched almond flour (82%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B124%

0.1 µg a serve, mostly from egg (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin B64%

0.1 mg a serve, mostly from blanched almond flour (84%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin A1%

12 µg a serve, mostly from egg (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D1%

0.2 µg a serve, mostly from egg (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin C0%

0 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin K0%

0 µg a serve, mostly from egg (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Omega-30%

0 g a serve, mostly from egg (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Wholesome Yum; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.