Are you living a low-carb and/or gluten-free lifestyle and missing crackers? Or perhaps you're simply seeking healthier cracker options packed with fiber and nutrients to boost your gut health and overall well-being? This guide explores the world of low-carb crackers, offering insights into what to look for on labels, readily available choices, and online stores with diverse selections.
Why Consider Low Carb Crackers?
Crackers, a long-time favorite snack for many, provide a satisfyingly crunchy way to enjoy keto-friendly dips or a quick energy boost between meals. The crispness, crunchiness, and saltiness are undoubtedly appealing. While packaged foods and highly processed snacks are often discouraged, low-carb crackers offer an exception, allowing you to indulge without compromising your dietary goals.
What to Look for When Choosing Low Carb Crackers
Navigating the cracker aisle can be tricky. Here's what to consider when selecting low-carb options:
Gluten-Free Certification
If you avoid gluten, prioritize crackers with a certified gluten-free label on the packaging.
Ingredient List
Examine the ingredient list carefully. The best options will feature primarily seeds and nuts, bound together by healthy oils like olive, avocado, flaxseed, or coconut oil. A shorter ingredient list is generally better, and you should be able to recognize most of the ingredients. Avoid products with hard-to-pronounce names or numbers, as these often indicate preservatives and highly processed components.
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Nutrition Panel
Pay close attention to the nutrition panel, aiming for the following per serving:
- Net Carbs: Less than 7g (Total Carbs - Fiber)
- Fiber: At least 3-4g (the more, the better)
- Sugar: 0 or a maximum of 1-2g
Low Carb Cracker Options
Pork Rinds
Don't underestimate the power of pork rinds! These crispy snacks are made from fried pork skin and are high in protein with zero carbs (depending on the flavor). They are widely available in various flavors at most supermarkets.
Almond Flour Crackers
These crispy crackers are made with almond flour and come in flavors like cheddar and everything. The carb count varies by flavor, but the everything spice flavor has 12 total carbs and 2 net carbs per serving. One thing I really appreciate about this option is that in addition to the per serving information, the nutritional panel tells you what the macros would be if you ate the whole bag.
HighKey Keto Crackers
HighKey keto crackers have a texture more like crumbly pita chips than traditional crackers, but they offer a satisfying taste. They're made from a blend of almond flour, cheddar cheese, egg whites, and spices, with noticeable garlic and onion powder flavors. The cheddar cheese variety has a baked-in Cheez-It flavor.
Keto Naturals Keto Friendly Crackers
Keto Naturals crackers are made with a nut and seed flour blend, including almonds, sesame seeds, and flax seeds, along with tapioca fiber, egg whites, and butter. They are thinner and less dense than other brands, with a neutral flavor. The Cheddar & Onion flavored Keto Naturals crackers are particularly cheesy and crunchy, with a traditional crackery flavor despite being made with nuts and cheese.
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Homemade Keto Crackers: A Simple Recipe
Making crackers at home is actually pretty simple!
These keto crackers are made with just two ingredients: almond flour and cheese, and can be adapted from keto tortilla chips. By flattening out the dough to become thinner and switching out the cheese used, it's possible to create a keto version of wheat thins.
Ingredients:
- 2 cups blanched almond flour
- 1 cup shredded cheddar cheese
- Salt and pepper to taste
- 1-2 tablespoons water (if needed)
Instructions:
- Make the dough: Add almond flour and shredded cheese to a food processor or high-speed blender. Blend until a dough forms. If the dough is too crumbly, add water, one tablespoon at a time.
- Roll out: Place the dough between two pieces of parchment paper. Roll it out until it's thin and flat.
- Cut: Use a pizza cutter to cut the dough into squares.
- Bake: Place the crackers on a lined baking sheet and bake for 10 minutes. Flip and cook for another 5 minutes.
- Cool: Let the crackers cool completely on the baking sheet. They will crisp up as they cool.
Tips:
- Use blanched almond flour, not almond meal, for the best texture.
- Cheddar cheese provides extra crispiness and helps the crackers hold together well.
- Customize the flavor by adding spices or seasonings to the dough.
- Don't overbake, as the crackers will continue to crisp up as they cool.
- If your cooled crackers have become slightly soft, you can quickly remedy it. Preheat the oven to 180C/350F. Line a large baking sheet with parchment paper. Bake for 12 minutes, flipping halfway through. Remove from the oven and allow to cool completely.
Storage:
- Store at room temperature in an airtight container for up to 3 days.
- Freeze in a ziplock bag for up to 2 months.
Air Fryer Option:
To save time, bake the crackers in an air fryer. Place them in a single layer in the air fryer basket and "fry" at 200C/400F for 7-8 minutes, flipping halfway through.
Cheese-Free Option:
For plain keto crackers, replace the cheese with 1 large egg and 1 tablespoon of melted coconut oil.
Other Low Carb Cracker Alternatives
Bacon Chips
There’s no real recipe for this. Just cut bacon into squares, and cook until it’s super crispy. That’s it. Bacon chips. They’re so good, they’re basically candy.
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What to Put ON Your Crackers
Consider pairing your low-carb crackers with a delicious dip, such as Cranberry-Jalapeno Cream Cheese Dip made with allulose instead of sugar.
The Cost of Low Carb Crackers
Be aware that keto crackers are more expensive than traditional crackers. However, the health benefits and ability to adhere to a low-carb lifestyle may justify the cost for some individuals.