American · snack
Crispy Whole Flaxseed Crackers
Video by Food Wishes on YouTube · Open on YouTube
- Keto (0.4 g net carbs a serve)
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Flax seeds and water with no flour: under 0.5 g of net carbs and about 6 g of fibre in four crackers, plus plenty of plant omega-3 (ALA). Vegan and gluten-free.
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Ingredients 6
Method
Tap a time to watch that step in the video.
- Put the flax seeds in a bowl with the salt, garlic powder, onion powder and cayenne. Add the cold water (the same volume as the seeds) and stir with a fork. 0:31
- Cover and refrigerate overnight (a few hours at least), until the seeds have absorbed all the water and turned thick, sticky and pliable. 1:17
- Heat the oven to 95 °C (200 °F). Spread the mixture on a baking sheet lined with a silicone mat or baking paper, about 3 mm (⅛ inch) thick, as evenly as you can. Don't go thinner or the crackers will be fragile. 1:57
- Score it into 32 rectangles with a bench scraper or knife. Bake in the centre of the oven for about 3 hours, re-marking the score lines after the first hour, until dark and fully crisp. 3:00
- Turn the oven off and let the crackers cool inside with the door slightly open so they dry completely, then snap them apart along the lines. 4:04
Tip. Lovely with sharp cheddar or dips. They soften after about a day; re-crisp in a low oven for 30 minutes. Whole flax seeds are not fully digested, so go easy at first if fibre bothers you. Use ½ tsp salt for a milder cracker.
The method is a summary in our words — the video shows every step.
One portion (4 crackers) gives you 1 of 8
Where the energy comes from one serve
- Net carbs 2%
- Protein 16%
- Fat 82%
Fits keto: 0.4 g net carbs a serve, with 82% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High299%
4.8 g a serve, mostly from raw whole flax seeds (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.
Magnesium High20%
83 mg a serve, mostly from raw whole flax seeds (100%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Selenium Source10%
5.4 µg a serve, mostly from raw whole flax seeds (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
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Zinc8%
0.9 mg a serve, mostly from raw whole flax seeds (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron7%
1.2 mg a serve, mostly from raw whole flax seeds (99%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B66%
0.1 mg a serve, mostly from raw whole flax seeds (98%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate5%
18 µg a serve, mostly from raw whole flax seeds (99%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium4%
170 mg a serve, mostly from raw whole flax seeds (99%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium4%
54 mg a serve, mostly from raw whole flax seeds (99%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin K1%
0.9 µg a serve, mostly from raw whole flax seeds (99%). 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.
Vitamin A0%
0.3 µg a serve, mostly from cayenne (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 C0%
0.1 mg a serve, mostly from raw whole flax seeds (87%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D0%
0 µg a serve. 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 E0%
0.1 mg a serve, mostly from raw whole flax seeds (93%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B120%
0 µg a serve. 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.
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 Food Wishes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.