Oat and Seed Crackers

Oat and Seed Crackers – Gluten Free Vegan Crackers Recipe!

Most crackers are just empty calories with not a lot of fuel for my body. At least, that goes for store-bought crackers—which are generally ultra-processed, packaged foods made with refined grains. Instead, try a healthy homemade crackers recipe—like these vegan, gluten free, LOW CARB oat and seed crackers!

Seriously, you never knew that homemade crackers could be SO crunchy and satisfying. Lots of people are looking for gluten free crackers made with oats, or low carb crackers recipes made with seeds. But, you can have the best of both worlds with these oat and seed crackers! (Or, I guess you get the best of three worlds, since this is also a vegan crackers recipe!)

Can Oat and Seed Crackers Really be Low Carb?

The oats provide complex, slow digesting carbs for lasting energy, along with plenty of dietary fiber. Plus, they become deliciously crisp after baking in the oven! But, oats don’t make up the bulk of this homemade crackers recipe, which helps to keep the carb count low.

And, there’s plenty of additional fiber and wholesome fats from all of the different seeds. Which means, per serving, these oat and seed crackers have just six grams of net carbs! For comparison, store-bought or other homemade oat crackers can have around 20 or more grams of net carbs.

So, these definitely aren’t no carb homemade crackers. But, they’re pretty dang LOW carb crackers! Plus, since these are homemade crackers, there’s no worrying about sneaky added sugars, hidden trans fats, or other artificial food additives. You know exactly what goes into them, and exactly what you’re putting in your body.

Superfood Seed Crackers for a Plant-Based Protein Boost

Really, these oat and seed crackers are mainly seed crackers. Made with pumpkin seeds, sunflower, sesame, chia, AND poppy seeds, they’ve got loads of fiber, plant-based protein, and wholesome fats. And, those nutrients make for more filling and satisfying homemade crackers. But, they also provide quality fuel for a low carb lifestyle or keto diet!

Plus, with no eggs, butter, or other animal products, this vegan crackers recipe is an awesomely crunchy way to fit a bit more protein into a plant-based diet. Which is important since it can be tough to get enough protein on a vegan diet!

Sure, there are plant-based protein sources like beans and lentils. But, why not boost that protein intake with some crave-ably crunchy oat and seed crackers? By munching on just three of these oat and seed crackers, you’re fueling up with six grams of protein!

And, A Dose of Plant-Based Omega-3s!

But, more than protein, it’s even harder to get enough omega-3 fatty acids on a vegan diet. And, omega-3s are one of the MOST important nutrients in the human body. They fight inflammation, protect our brains as we age, and improve our heart health.

Granted, the richest sources of omega-3s are mainly seafood—like salmon, tuna, herring, sardines, and other fatty, oily fish. Luckily, the superfood seeds in these oat and seed crackers are some of the BEST plant-based sources of omega-3s!


Oat and Seed Crackers

Oat and Seed Crackers
  • Author: Alyssia Sheikh
  • Prep Time: 25 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: ~24 oat and seed crackers


½ cup rolled oats
½ cup pumpkin seeds
⅓ cup shelled sunflower seeds
⅓ cup sesame seeds
¼ cup chia seeds
3 Tbsp poppy seeds
1 cup water
¼ tsp garlic powder
¼ tsp salt


  • Preheat oven to 325°F (160°C).
  • In a large mixing bowl, mix all ingredients together. Allow mixture to sit and thicken, around 10 minutes. (There shouldn’t be water left in the bowl, it should all be absorbed.)
  • Spread mixture onto a baking sheet, lined with parchment and lightly sprayed. Put another sheet of parchment on top and use your hands to flatten, around ⅛-inch thick.
  • Remove top sheet and sprinkle with salt, if desired.
  • Bake for 15-20 minutes, until golden brown around the edges.
  • Remove from oven, put a sheet of parchment on top, and flip it over onto another baking sheet. Remove bottom sheet of parchment (that was just in the oven) and use a pastry cutter to score square shapes into the cracker sheet.
  • Return to oven and bake 20-25 more minutes.
  • Allow to cool on baking sheet. Break apart with hands and enjoy!
  • Yields ~24 oat and seed crackers.


  • Serving Size: 3 crackers
  • Calories: 169
  • Sugar: 0
  • Fat: 12
  • Carbohydrates: 11
  • Fiber: 5
  • Protein: 6


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