Low-FODMAP Homemade Butter Crackers with Sea Salt; Gluten-free

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Homemade low-FODMAP Butter Crackers are not something I ever thought I would make. Such an effort (I thought). Crackers are crackers (I thought). Wrong.  Wrong.

Just like homemade cookies are way better than the ones from a box, these low-FODMAP Butter Crackers are superior to anything store-bought.  Not to mention they are simple to whip up, gluten-free (vegan modifiable) and amazingly delicious. You won’t be able to stop crunching on them!

Use these low-FODMAP Crackers as a scoop for low-FODMAP Crab Dip, low-FODMAP Cajun Tuna Salad or low-FODMAP Ranch.  Or sprinkle them over your low-FODMAP Chicken Noodle and low-FODMAP Minestrone Soups. So delicious.

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Or check out over 300 more low-FODMAP recipes on the blog.  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Homemade Butter Crackers with Sea Salt; Gluten-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves: 10

Yield 24 or more crackers depending on size

Active prep time: 15 mins

Bake time : 20-30 minutes depending on size of crackers

Standing time: 15 min

Total time: 50-60 minutes

Bake 325 F


  • ½ cup tapioca flour
  • ¾ cup all-purpose low-FODMAP, gluten-free flour (I like Authentic Foods GF Classical Blend- see my low-FODMAP bake off for the reason)
  • ½ teaspoon xanthan gum (unless added to your flour)
  • 1 teaspoon white sugar
  • ¼ teaspoon salt
  • ¼ cup softened butter
    • Can substitute vegan spread for dairy-free, vegan version (I like Earth Balance); I used butter for this recipe
  • 4-6 tablespoons low-FODMAP milk (almond milk for dairy-free, lactose-free milk for non-vegan)
  • 1 tbsp flaked sea salt for sprinkling (more or less to taste)
  • Baking spray or non-stick silicone mats
  • Optional add ins: 1 teaspoon fresh rosemary, thyme, pepper, sesame seeds or poppy seeds


  • Mix tapioca flour, all-purpose low-FODMAP flour, sugar, xanthan gum, and 1/4 teaspoon salt in the bowl of a stand mixer set with the paddle attachment
  • Cut in butter (or vegan spread) using the low setting, then adjust to medium as butter becomes incorporated
  • Scrape down the sides of bowl every so often, until mixture resembles coarse crumbs
    • Can also use a food processor and pulse to mix (steel blade)
  • If you want to add pepper or herbs, do so here
  • Slowly pour low-FODMAP milk into butter-flour mixture while mixer is on low
    • You may want to do 1 tbsp at a time, more or less milk may be necessary depending on your flour choice
  • Gradually increase speed and mix until batter is well mixed
    • Should not be sticky
  • Cover bowl and let dough sit for 15 minutes
  • Preheat oven to 325 F while dough is resting and place rack in center of oven
  • Prepare a baking sheet with parchment paper or silicone liner
  • Roll dough to 1/8-inch thickness on a board or baking mat
    • I used rubber ‘rolling pin rings’ to roll the dough to an even thickness
  • Cut dough into desired cracker shapes using a pizza cutter or cookie-cutters (square, rectangular or round) and prick each with a fork
  • Place crackers on the prepared baking sheet, about 1/2 inch apart (they will not spread, but it helps bake them evenly when they are spaced apart)
    • I actually found it easier to roll them out on the silicone baking sheet, then cut them and left them in place since they were very delicate to pick up and move around.  I baked per the below instructions, but halfway through baking I removed them and gently broke them apart at the cut edges and then spaced them apart then to finish baking.  If your dough is also difficult to pick up after rolling, consider trying that too 🙂
  • Bake in the preheated oven for 3 minutes
  • Remove and sprinkle sea salt and optional desired seeds over crackers; continue baking until crackers are browned and crisp, about 20-30 minutes depending on the size of your crackers and your oven
  • Cool on the baking sheet or transfer crackers to a wire rack

Comments Rating 4.67 (3 reviews)

9 Responses

  1. I’ve been low fodmap for a few years and really missing crackers! I haven’t been impressed with store-bought options and my recent attempts at gluten free homemade crackers have been so hard I’ve hurt my teeth! These are much more delicate, I’m so happy with the texture… I added rosemary but next time I plan to use poppyseed, thyme and chive to try to imitate an old favourite (discontinued) cracker from childhood. I might also try brushing with baking soda water and sprinkling with sea salt to see if I can achieve a pretzel flavour. These are quick and simple to make. My only complaint is that I wish the same texture could be achieved with a little less butter as I can be sensitive to fats, but that is not a problem with the recipe … it’s my silly tummy. These crackers are not greasy at all!

    PS. I used Gluten Free on a Shoestring’s gum-free blend for this recipe and skipped the xantham because gum bothers me. I didn’t think the recipe suffered for it!

    1. That’s wonderful news Heather!
      We are so pleased you enjoyed the recipe ☺️

    1. Imani,
      These crackers are meant to be enjoyed any way you typically use crackers. With cheese, nut butters, strawberry jam, or anything you love! Good luck!

  2. Best GF Crackers Yet!!

    I have gotten so many compliments on this recipe – even from non-FODMAP people!! Seriously the best GF cracker recipe out there and cannot give enough praise for the recipe! Definitely worth a shot if you’re missing store-bought crackers 🙂

  3. Delicious

    I added rosemary and they were delicious. Mine were a bit more crunchy than crisp. I’m guessing that I didn’t get them thin enough. Will try another batch soon.

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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