Module 18 · Wraps & Crackers
Parmesan & Flax Crackers
Parmesan & Flax Crackers is a keto snack with 0.8 g net carbs, 9 g protein and 11 g fat per serving (138 kcal). It serves 6 and takes 30 minutes in total.
Savoury, cheesy crackers of ground flaxseed and aged Parmesan, ready in 30 minutes. Crunchy enough for dips, rich enough to eat on their own.
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Allergens in this Ketogeni recipe: eggs, milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 6 servings · Active time: 10 min · Total time: 30 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 0.8 g |
| Protein | 9 g |
| Fat | 11 g |
| Energy | 138 kcal |
| Vitamin D | 0.2 µg |
| Calcium | 205 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
- 100 g golden flaxseed, ground
- 80 g Parmesan, finely grated
- 1 piece organic egg
- 1 tbsp water
- 1 tsp dried thyme
Step-by-step method
- Heat the oven to 180 °C (fan 160 °C).
- Mix flax, Parmesan, thyme, egg and water into a firm dough.
- Roll 2 mm thin between baking paper and cut into squares.
- Bake 15–18 minutes until golden at the edges.
- Cool completely on the tray to crisp.
Chef’s tips
- Thinner crackers stay crisp longer.
Variations
- Add black pepper and chilli.
- Use Pecorino.
Storage
Keeps 1 week airtight.
Questions and answers
How many net carbs are in Parmesan & Flax Crackers?
One serving has 0.8 g net carbohydrates, 9 g protein and 11 g fat (138 kcal). The recipe makes 6 servings. These figures are estimates; your own ingredients may differ.
Can I make Parmesan & Flax Crackers ahead, store or freeze it?
Keeps 1 week airtight.
Which allergens are in Parmesan & Flax Crackers?
It contains eggs and milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Parmesan & Flax Crackers vegetarian?
Yes. The recipe contains no meat or fish.
Can I vary Parmesan & Flax Crackers?
Yes. Add black pepper and chilli. Use Pecorino.