This is a seed-packed, rustic-looking cracker that you will quickly become addicted to.
Light, crunchy, with the rich flavor of the seeds, you will feel even better knowing how good for your body these are. Each one is full of fiber, protein, and healthy fats, while being low in carbs.
I always like to remind my fellow FODMAPpers about the importance of portion sizes in selection of foods. For this recipe, I utilized both the FODMAP Friendly and Monash apps to provide data about the included seeds. If you want to use hemp hearts, poppy seeds, or other varieties- just check your app to ensure a low-FODMAP serving is adhered to.
Try these amazing crackers with cheese, lactose-free cream cheese or hummus. Everyone loves them!
You may also try my:
- Low-FODMAP Homemade Butter Crackers
- Low-FODMAP Creamy Baked Crab Dip
- Low-FODMAP Phyllo Wrapped Baked Brie with Brown Sugar and Nuts
- Low-FODMAP Candied Beer Nuts
- Low-FODMAP Ranch Dip
- Low-FODMAP Cheese Ball
Or peruse the blog for over 600 more low-FODMAP recipes. IBS-and gut-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Oat & Seed Crackers; Gluten-free
Low-FODMAP Oat & Seed Crackers are the perfect ‘snack-attack’ item. Packed with fiber, healthy fats, and good-for-you nutrition, these crunchy and tasty squares will disappear fast. Gluten-free, and IBS friendly.
- Prep Time: 30 minutes
- Cook Time: 1 hour
- Total Time: 1 hour 30 minutes
- Yield: 36 crackers, 12 servings 1x
- Category: Baked Goods
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1/2 cup oat flour
- 1/3 cup (33g) ground flaxseed
- 1/4 cup (33g) raw sunflower seeds
- 1/2 cup (72g) raw pumpkin seeds
- 1/4 cup (33g) sesame seeds
- 1/4 cup (33g) chia seeds
- 1 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon dried rosemary (optional)
- 2 tablespoons olive or avocado oil
- 1 tablespoon maple syrup
- 3/4–1 cup warm water
- Sea salt for sprinkling (optional)
Instructions
- Preheat the oven to 325 F and line 2 rimmed baking sheets with parchment paper
- In a medium bowl, combine oat flour, flaxseed meal, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds, salt, pepper, and rosemary (if using)
- Add olive oil, syrup, and 3/4 cup water and stir to combine, then let this sit until the liquid is absorbed and mixture is spreadable(stirring if you like). This will be about 10 minutes. Add additional 1/4 cup water if needed
- Spread evenly on the 2 baking sheets. The dough should be very thin. If it has an irregular edge, or some gaps at times, that is fine. I liked to place a parchment paper over the top and use my hands to smooth it down. It may be slightly sticky, just gently pull away the dough from the paper if it sticks
- Sprinkle with sea salt, if desired
- Bake for 25 minutes, then remove and score the crackers (if you like, you can skip this step and just break apart after baking). Rotate the sheets on the oven racks
- Return to oven to bake another 30-35 minutes, until firm and browned to your preference
- Allow to cool 10 minutes, then break where scored, or roughly into pieces
- Serve crackers at room temperature with desired low-FODMAP spreads, or cheese
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (based on available FODMAP data at time of posting)
- For flaxseed, 15g is one low-FODMAP serving
- For sunflower seeds, 45g is the maximum serving, per FODMAP Friendly
- For pumpkin seeds, 23g is the maximum serving for pumpkin seeds
- For sesame seeds, 11g is one low-FODMAP serving
- For chia seeds, 24g is one low-FODMAP serving
- Bake temp: 300F
- Equipment: 2 large rimmed baking sheets
- Each cracker is about 50 calories, with 1.5 grams of protein and 1 gram of fiber!
