Keto Crackers

Parmesan and Herb Chia Crackers

Anything salty and carby is my weakness which is both a good and bad thing on keto.  It’s great because I avoid the foods that I can’t resist, but sometimes I just need something tasty to go along with some type of keto dip like my spinach jalapeno artichoke dip.  Since I’m not always in the mood for flax seeds, these crackers are a very delicious alternative.  They taste absolutely delicious even on their own,  they’re not too difficult to make, and their macros are pretty decent too.Keto Crackers



  • 1/2 C Chia seeds
  • 1-1/2 C Raw sunflower seeds
  • 1/2 tsp Baking powder
  • 1 tbsp Dehydrated onion
  • 1 tbsp Italian herb seasoning
  • 1 tbsp Dried rosemary
  • 2 tbsp Garlic powder
  • 1/2 C Grated Parmesan cheese
    • You can also use shredded and just grind it up
  • 1 tbsp butter
  • 1 Large egg
  • 2 tsp of water
    • I highly recommend you start with 1 tbsp. You may need more or less than what I used.  You just want enough for the “dough” to come together.


Preheat oven to 300 F.

In a spice grinder or blender, grind chia seeds, and sunflower seeds until the are a fine meal.

Add your baking powder, dried herbs, and spices to the grinder and grind until a fine powder, add to the chia/sunflower meal.

Melt the butter, and add along with the egg, water and parmesan.

Mix everything until well incorporated, you can use a food processor for easy distribution, you may have to add a tablespoon or two of water, depending on the size of your egg, but the dough should come together into a ball.

Taking pieces of the dough, roll out to 1/8 to 1/4 inch sheets and cut into desired shapes.

Arrange on a baking sheet lined with a silpat or parchment and lightly sprinkle salt on top.

Bake until VERY lightly golden in color and the dough has dried; about 30 minutes. Do not overcook them; since we are using seed meal they can burn very easily. Even if they don’t seem burnt they can taste bitter even when slightly overcooked.