Module 18 · Wraps & Crackers
Everyday Five-Seed Crackers
Everyday Five-Seed Crackers is a keto snack with 1.8 g net carbs, 5 g protein and 11 g fat per serving (126 kcal). It serves 12 and takes 1 hour 30 minutes in total.
Our house cracker: sunflower, pumpkin, flax, chia and sesame seeds bound only by their own gel, baked slowly until shatteringly crisp. No flour, no egg, about 2 g net carbs a portion.
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Allergens in this Ketogeni recipe: sesame. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 12 servings · Active time: 15 min · Total time: 1 h 30 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 1.8 g |
| Protein | 5 g |
| Fat | 11 g |
| Energy | 126 kcal |
| Vitamin D | 0 µg |
| Calcium | 77 mg |
| Omega-3 (EPA + DHA) | 0 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 70 g organic sunflower seeds
- 70 g organic pumpkin seeds
- 50 g organic whole flaxseed
- 50 g organic chia seeds
- 40 g organic sesame seeds
- 1 tbsp psyllium husk powder
- 250 ml water
- 1 tsp flaky sea salt
Step-by-step method
- Mix all the seeds, psyllium and salt with the water and leave 15 minutes until the chia and flax form a thick gel.
- Heat the oven to 150 °C (fan 130 °C). Spread the mix 3 mm thin between two sheets of baking paper with a rolling pin.
- Remove the top paper, slide onto a tray and score into 24 crackers with a knife.
- Bake 45 minutes, turn the sheet over, peel off the paper and bake 25–30 minutes more until dry and crisp.
- Turn off the oven and leave them inside to cool, then break along the lines.
Chef’s tips
- Thin is crisp: if the middle is chewy, it needs more time, not more heat.
Variations
- Add caraway or fennel seeds.
- Sprinkle with flaky salt and rosemary before baking.
Storage
Keeps 3 weeks in an airtight tin.
Questions and answers
How many net carbs are in Everyday Five-Seed Crackers?
One serving has 1.8 g net carbohydrates, 5 g protein and 11 g fat (126 kcal). The recipe makes 12 servings. These figures are estimates; your own ingredients may differ.
Can I make Everyday Five-Seed Crackers ahead, store or freeze it?
Keeps 3 weeks in an airtight tin.
Which allergens are in Everyday Five-Seed Crackers?
It contains sesame, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Everyday Five-Seed Crackers vegan?
Yes. The recipe contains no meat, fish, eggs, dairy or other animal products.
Can I vary Everyday Five-Seed Crackers?
Yes. Add caraway or fennel seeds. Sprinkle with flaky salt and rosemary before baking.