KETO CRACKER RECIPE

Recipes

After lots of trialling and considerably more “erroring” than anything else (meaning producing keto cat food!), I finally cracked the secret to a decent keto cracker recipe! I’m sure that if you’ve been in the same boat as me- meaning following the ketogenic lifestyle out of medical necessity- you’ve been missing some decent crackers that you can top with mayonnaise, avocado, salmon pâté, cheese, gherkin- you name it…

It’s always been with a slight bit of jealousy that I watched my kids munch on some oat cakes or crunchy gluten free crackers (the like the Pain des Fleurs brand, for instance). And I knew that some day I would produce a recipe that would allow me to do the same- bite into a cracker that actually made its name proud (i.e. made that lovely crunchy sound when biting into it), that also tasted good despite being low carb and that would have lots of health benefits…

And this day finally arrived! I was leafing through a book of a good friend of mine in Switzerland (it’s called “Gesunde Backwunder” for the German speakers in here!) and was looking at a bread recipe of hers when I realised this could be suitable for crackers with a few modifications.

Off I went and created these crackers before I even had breakfast. And they were a full success!

Keto-Cracker-Recipeab

Now, there is the one drawback… My kids, husband and au pair liked them so much that by the time I came downstairs for lunch, they were all gone! Oh well, at least I managed to have them for breakfast.

So, Pain des Fleurs, oatcakes and the likes might be replaced by those now. Not every day though, because I don’t recommend eating nuts and seeds every single day. There is just a small amount of nuts and you can obviously soak and dehydrate them (and the pumpkin seeds) to make them more digestible, but still…

It’s up to you how fine you want to grind the nuts and seeds- I generally don’t like bit chunks of seeds in my crackers but that’s just me. Your vision of the perfect cracker might be an entirely different one!

Anyway, I know that some of you are waiting for this recipe after teasing you in the Keto facebook group, so here goes:

Ingredients

  • 50g desiccated coconut or coconut flakes, ground to a fine flour,
  • 50g Flax and/or Linseeds, ground to a fine flour
  • 20g Psyllium husks, finely ground
  • 50g Pumpkin seeds, finely ground,
  • 50g Pecans, finely ground,
  • 40g Chia seeds, finely ground or whole (up to you!),
  • 1 tsp baking powder
  • 1/2 tsp good-quality Salt
  • 200g (coconut) cream
  • 2 tbsp Olive Oil

Cooking Instructions

Makes 10 Portions

  1. Preheat the oven to 160C/325F.
  2. Put all dry ingredients into a bowl and mix well (I always grind all the nuts and seeds to a fine flour in one go).
  3. Add (coconut) cream and olive oil and form to a firm dough with your hands.
  4. Spread thinly onto parchment paper.
  5. Bake at 160C for 20 minutes, then reduce heat to 130C/250F and bake for another 20 minutes.

You can try lots of variations: adding spices and herbs, garlic, cheese, sundried tomatoes, sauerkraut, artichokes- the possibilities are endless!

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About Patricia Daly

Patricia Daly is an experienced and internationally recognized nutritional therapist (MSc, dipNT, mBANT, rCNHC) specialising in the personalised application of ketogenic metabolic therapies for recovery from chronic health challenges. She credits the ketogenic lifestyle for successfully quieting an aggressive eye tumour she was diagnosed with fifteen years ago. In 2021, she completed her MSc degree in “Advanced Nutrition in Research and Practice” at Middlesex University in London.

Patricia is co-author of The Ketogenic Kitchen, a best-selling cookbook that includes meal plans for therapeutic carbohydrate restriction. Born in Switzerland and living in Ireland, Patricia is a proud founding and advisory member of the European Keto Live Center based in Switzerland. Nothing makes her prouder than witnessing her clients transform from by-standers to active and empowered participants on their health journey.

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