Low-fodmap Seed Crackers

If you’re looking for a high fibre, low FODMAP cracker that actually tastes good, these homemade seed crackers are a must-try. They are packed with gut-loving seeds and designed to suit sensitive stomachs. I’ve included two versions - one bound with chia and linseeds, and another with flour and oil - so you can choose what works best for your gut, pantry, and lifestyle.

Both recipes deliver a satisfying crunch, serious fibre, and a neutral flavour that pairs beautifully with spreads and dips without the additives, gums or mystery ingredients often found in store-bought crackers. Whether you’re following a low FODMAP diet, focusing on gut health, or just want an easy homemade cracker for entertaining, these are a simple, nourishing option you’ll come back to again and again.

Seed cracker (version #1)

INGREDIENTS:

• 120g golden linseeds

• 50g white chia seeds

• 250ml warm water (not boiling!)

• 125g pumpkin seeds

• 125g sunflower seeds

• 1 tsp sesame seeds

• 1 tsp salt

METHOD:

Stir linseeds and chia seeds in warm water. Then stir through the rest of the ingredients. Spread thinly on a lined baking tray. Bake at 175C for 25 mins until golden. Open the oven door, reduce temp to 065C and bake for another 15-20 mins until the crackers have dried. Once cooked, cool on a drying rack. Allow to cool completely before serving. These crackers are best stored airtight and used within 3-4 days (the flour & oil based version below stays crisp for longer).

Seed cracker (version #2)

INGREDIENTS:

• 90g flaxseeds

• 76g pumpkin seeds

• 90g sunflower seeds

• 20g poppy seeds

• 40g sesame seeds

• ½ tsp sea salt

• 50g garlic-infused olive oil

• 60g rice flour or cornflour (I’ve tried using these 2 gluten-free flours but you could experiment with your preferred GF flour)

• 200ml boiling water

METHOD

1. In a large bowl, combine all seeds, rice flour and salt.

2. Add garlic-infused olive oil and boiling water, then stir well.

3. Cover and let sit for 30 minutes so the flaxseeds can absorb the liquid and bind the mix.

4. Preheat oven to 170°C and spread the mix thinly on a lined baking tray. To achieve the right ‘thin-ness’, you could either use a flat spatula to flatten the mix or add another layer of baking paper and use a rolling pin. Bake for 20-25 mins or until golden.

5. Cool completely before breaking into pieces. These crackers are best stored in an airtight container and keep fresh for 5-7 days.

NOTES:

1. The flour and oil–bound crackers (version #2) will keep for longer than the chia and linseed crackers (version #1). This is because flour-based crackers bake drier and more evenly, which lowers moisture and slows mould growth. Oils used in baking are also more stable than the natural fats in chia and linseeds, which can oxidise over time. Plus, seed-bound crackers tend to absorb moisture from the air, meaning they may soften faster and are best stored in an airtight container and used quickly.

2. All of the seeds have reasonable low fodmap serving size but do be wary of fodmap stacking if you top your crackers with cottage cheese, dips, etc. Because the recipe makes one large slab, it’s hard to be precise about the recommended low fodmap serving size. I would suggest that 4-6 reasonably sized crackers would be suitable for sensitive tummies.

3. These high fibre seed crackers work really well with low fodmap dips. Find the recipes here 👉🏽