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Cheese Crackers for the Grain-Free Diet

Updated on September 15, 2015
Gluten-free cheese crackers
Gluten-free cheese crackers | Source

Finding grain-free, gluten-free, sugar-free crackers that are not loaded with sugar-raising ingredients like rice flour, potato starch, corn starch, tapioca flour and sugar is almost impossible.

Here is a recipe that I have created which uses none of those ingredients. The recipe produces great tasting, crisp, cheesy crackers that satisfy the greatest craving without the sugar rise. They have healthy sunflower and flax seeds and other oils in them that add to the nutrition, as well as having a good dose of fiber.

I chose a 4 cheese Mexican mix for the shredded cheese, but you can change this if you want. I also like a little sweetness in my crackers, so I added some pure stevia extract powder. This is optional. I also did not add any extra salt, because the sunflower seeds were salted and the cheese has salt. You could add a 1/2 tsp of sea salt if you wanted.

These crackers are great for putting sliced cheese on them, a spread of cream cheese or peanut butter, jam or other toppings. I've even used them as a pizza crust for small individual pizzas.

I hope you give them a try to enjoy them as much as I do.

Prep time: 15 min
Cook time: 10 min
Ready in: 25 min
Yields: about 40 crackers

Grain-Free, Gluten-Free Cheese Crackers

  • 1 cup almond flour
  • 1 cup ground flax seed
  • 3 Tbs. roasted, salted sunflower seeds.
  • 3/4 cup shredded cheese (I used 4 cheese Mexican mix)
  • 1/4 tsp. pure stevia extract powder or sweeten to taste.
  • 2 tsp. dried minced onions
  • 1 egg
  • 2 Tbs melted (room-temperature) coconut oil or olive oil
  • 1/2 cup water


  1. Pre-heat the oven to 325 degrees.
  2. Mix the dry ingredients in a large bowl.
  3. Combine the egg, oil and water in a smaller bowl with a whisk.
  4. Add the wet ingredients to the dry ones and mix completely.
  5. Divide the mixture in half.
  6. With a rolling pin, roll out one half between two pieces of parchment until it is the size of a cookie sheet ( about 1/8 inch thick)
  7. Place it on the cookie sheet and carefully remove the top layer of parchment paper.
  8. Repeat with the other half of the mixture.
  9. Bake for 25 minutes until crisp.
  10. Allow them to cool and then break or cut into cracker size pieces.
Nutrition Facts
Serving size: 1 cracker of 40
Calories 46
Calories from Fat36
% Daily Value *
Fat 4 g6%
Saturated fat 1 g5%
Carbohydrates 2 g1%
Sugar 1 g
Fiber 2 g8%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
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The Wheat Belly Cookbook

The Wheat Belly Cookbook is my quide for all questions about going wheat and grain free. It gave me a very good understanding of why I was having so many autoimmune problems and what I could do about it. It describes good and bad choice and has a great selection of recipes to help you get started and stay grain free.

Satisfying Eats

"Satisfying Eats" is a cookbook written by a young mother who started to following the suggestion from the Dr. Davis' "Wheat Belly Cookbook." She developed a whole series of easy, tasty that I have found to be really enjoyable. She has written a second cookbook, "Comforting Eats'" with more great recipes. I have the Kindle version so I can see it on my phone when I out shopping and need to check ingredients.

When I need a small amount of flax seed, I just use a little coffee grinder. When I have larger amounts of nuts or seeds, I use the NutriBullet 600. This is not only good for making flours, but by adding some oil and blending for a longer time, you can make some really tasty nut butters.

How to Make Sunflower Seed Flour

Sunflower seed flour and most other nut flours are so easy to make, you will be surprised.

Depending on the blender or grinder you have, put a cup of sunflower seeds, roasted or not, in to the blender and just pulse it until the seeds are in a powder consistency. Do not over-blend or you will end up with nut butter. It only take seconds to make the flour.

What I like to do is keep a supply of nuts and seeds in the freezer to keep them fresh. When I need a cup of some sort of flour, I scoop up a cup or more and blend them. If I've produce more flour than I need at the moment, I put the rest in an air-tight container and store it in the refrigerator until I need it.

In addition to the sunflower seeds, I've made almond flour. pecan flour, and cashew flour.

I also grind my own flax seed the same way . It stays fresher when ground on a need basis but doesn't hurt to have small amounts on hand in the refrigerator all ready ground.

Sunflower Seed Flour

Have you ever tried sunflower seed flour?

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