Seed Crackers

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Crackers are a great portable snack for when you’re on the go, but a lot of shop bought ones are either full of high FODMAP wheat or lots of salt and unhealthy fats, which means that they’re not great for regular consumption. I’ve wrote before, in my Low FODMAP Store Cupboard post, that my go to crackers are either rice or oat ones. However, I now have a new favourite! I found this recipe on the I Quit Sugar website whilst googling ideas of foods to take with you when travelling. They refer to these as ‘meal in a biscuit’ crackers, and having eaten them, I can see why, these are definitely filling yet don’t make you feel heavy or sluggish.187


While these do take a while to bake -about an hour- they are super simple to make, fast to assemble and once they’re in the oven, you can get on with whatever you need to. If you do a lot of home baking already, the chances are you’ll already have most of the ingredients in your cupboard, all of which you can use in plenty of other recipes so are worthwhile buying if you don’t have them.


To make these completely FODMAP friendly I adjusted the recipe slightly, ommiting the garlic as well as the optional dulse flakes, as I didn’t have any of these and am unaware of their FODMAP rating. Instead of fresh herbs, I used dried, again becuase that’s what was convenient for me. Although Sage is suggested, any herbs work so have a play around and see what your favourite combinations are. Don’t be afraid to add a good amount of seasoning as otherwise they can be quite bland. Feel free to alter the ingredients too; I replaced the sesame seeds with pumpkin seeds as that’s what I had to hand but you could sub in pine nuts for sunflower seeds, use a mix of ground almonds and ground linseed. or halve the amount of seeds and replace them with your favourite nuts; get creative! Here’s my version:178


1/2 cup chia seeds

1/2 cup sunflower seeds

1/2 cup pumpkin seeds

1/2 cup ground linseed

salt, pepper

1 1/2 tsp dried mixed Italian herbs

1 cup water



  1. Preheat a fan oven to 160 degrees celsius.
  2. Mix through all the dry ingredients in a mixing bowl.
  3. Gradually add the water, stirring to combine with all of the seeds.
  4. Spread evenly onto a lined baking tray.
  5. Bake for an hour, turning the crackers over half way through.
  6. Leave to cool completely, then store in an air tight container for up to two weeks.


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