Rosemary Parmesan Chia Seed Crackers – Nut-Free


Deliciously crisp low carb, grain-free crackers made with sunflower and chia seeds. This nut-free snack will delight adults and kids alike. This post is sponsored by Bob’s Red Mill.

Low Carb Nut-Free Cracker RecipeCan you believe the summer is almost over? As I write this, I am sitting here at a cottage in Canada and it already feels like fall. It’s been unseasonably chilly and very rainy – not the best cottaging weather. Muskoka cottages aren’t really made for this kind of weather. Five kids and six adults cooped up inside when all the best activities are meant for out of doors. The cousins are all getting along better than expected, but everyone is starting to get a little stir crazy. One could almost wish for the start of school to send them on their way. Whoa, did I just say that? Did I just actually wish away the rest of the summer???

Well, okay, since we are on the subject of back to school, let’s talk about it. Why not, right? After all, it’s just around the corner and many school systems are back in session already. So whether or not you are eking out the last of the summer warmth or suffering through a rainy vacation as I am, back to school is likely on your mind. It’s amazing how quickly the summer goes.

Low Carb Chia Seed Crackers with Rosemary and Parmesan

School lunches are tough for me. I don’t expect my kids to be completely low carb or gluten-free as I am, but I do try to be mindful of keeping carbs, gluten and sugar to the minimum. Our schools are also completely nut-free and coming up with healthy snacks to add to their lunch boxes can test the limits of my creativity. I can’t reach for my go-to almond flour without risking the wrath of the school board.

A quick peek in the freezer the other day brought to light a bag of Bob’s Red Mill sunflower seeds and some Bob’s chia seed. I thought that with some grinding, I might turn them into a serviceable replacement for the almond flour. Well, let me cut to the chase and tell you that they made a far-more-than-serviceable replacement, at least as far as these crackers are concerned. I might even go so far as to say that they are the best low carb crackers I’ve ever made. They crisped up better than almond flour crackers typically do and had such a great toasted, salty flavour with hints of parmesan and rosemary. My kids actually didn’t get to eat many of them, as my husband and I liked them so much we kept nibbling every time we passed through the kitchen. A healthy snack both adults and kids love? Winning!

Low Carb Grain-Free Cracker Recipe with Sunflower and Chia Seeds

Disclosure: This post is sponsored by Bob’s Red Mill. As always, all thoughts, opinions, recipes, photography, random tangents and incoherent rambling is my own.

Rosemary Parmesan Chia Seed Crackers – Nut-Free

Yield: 40 crackers

Serving Size: About 4 crackers

Rosemary Parmesan Chia Seed Crackers – Nut-Free

Deliciously crisp nut-free, grain-free crackers made with sunflower and chia seeds. A healthy low carb snack.


  • 1 1/2 cups Bob's Red Mill raw sunflower seeds
  • 1/2 cup Bob's Red Mill chia seeds
  • 3/4 cup finely grated Parmesan
  • 2 tbsp chopped fresh rosemary
  • 1/2 tsp garlic powder
  • 1/2 tsp baking powder
  • 1 large egg
  • 2 tbsp melted butter
  • 1/2 tsp kosher salt


  1. Preheat oven to 300F.
  2. In a high-powered blender or food processor, grind the sunflower seeds and chia seeds until finely ground (I actually grind mine in batches in my coffee grinder, it works quite well). Then measure out 1 1/2 cups of the ground sunflower seeds and 1/2 cup of the ground chia seeds into a large bowl.
  3. Stir in Parmesan, fresh rosemary, garlic powder and baking powder.
  4. Stir in egg and butter until dough comes together.
  5. Turn dough out onto a large piece of parchment paper and pat into a rough triangle. Top with another large piece of parchment paper. Roll out to about a 1/8-inch thickness, as evenly as you can. Remove top parchment
  6. Use a sharp knife or pizza cutter to score into 2 inch squares. Sprinkle with kosher salt. Transfer whole bottom parchment paper to a large baking sheet.
  7. Bake 40 to 45 minutes, or until edges are golden brown and the crackers are firm to the touch. Remove and let cool completely before breaking apart. They will continue to crisp up as they cool (but I don't blame you for breaking off the uneven edges and nibbling on those!)


Serves 10. Each serving has 8.98 g of carbs and 6.61 g of fiber. Total NET CARBS = 2.37 g.

Food energy: 223kcal Saturated fatty acids: 4.21g Total fat: 18.39g Calories from fat: 165 Cholesterol: 10mg Carbohydrate: 8.98g Total dietary fiber: 6.61g Protein: 8.71g Sodium: 255mg
Related Posts Plugin for WordPress, Blogger...


  1. Cindy Maddux says

    Wow, this sounds like a keeper for sure. I’m looking forward to trying these. I’ve never tried baking crackers before but this looks so simple and easy. Thanks so much for the recipe.

    Oh, and you made me a bit jealous talking about your early fall weather. Down here in the deep south (I’m in Mississippi on the Gulf Coast) you can practically drown when you take a breath because of the high humidity levels and the heat is stifling. I can’t wait for summer to be gone!

    Thanks again for everything you do. You’re amazing!

      • Cindy Maddux says

        Forgot to ask, are the sunflower seed the roasted and salted ones or the dry roasted unsalted kind? Or does it even matter? I just bought a big bag (not Bob’s Red Mill) and ordinarily it would take me quite a while to go through a bag of this size because I usually just use it for my salad or grab a handful for a snack. Thanks.

  2. Joyce says

    These look amazing. A long time ago I made rosemary crackers from a Martha Stewart recipe. These sound even better (and easier!)

  3. Conni says

    When you are using so many unusual ingredients like Chia seeds for instance, what do you store in the freezer and what do you store on the shelf?

    • Carolyn says

      I keep almost all of it in the freezer, except for things I know I use really often and will use up the bag quickly.

  4. Gabrielle says

    I just made these this afternoon and they were quite easy and delicious! I hope I can stretch them out to make the ten servings!!!! I put mine on a silicone baking sheet, covered with parchment and then rolled them out and cut them before baking. That way I didn’t have to move them off of the sheet, just put the silicone sheet in the oven. I think you could do that with your parchment as well. I once made crackers similar to this and it had a bit of tomato paste which was wonderful.

    • Carolyn says

      I don’t move mine off the parchment. Maybe I didn’t convey that well enough in the recipe, I will take a look and amend.

  5. Joyce says

    OMG! These are delish! I just made them, but I only had a flax and chia seed mix and the sunflower seeds. Didn’t matter they taste awesome!!

  6. maria says

    rather than sunflower seeds, do you think ground up pumpkin seeds would work?

    These crackers sound lovely—and I love your recipes and your writing. As I have written before, it was your almond tea cake recipe that made it possible for me to stay with low carb—opened up the world of low carb goodies and fun and joy! and greatly improved health and well-being. THANK YOU once again (and the biscotti recipes, too!)


  7. Susan says

    A profound thank you for another fantastic recipe. I’ve never made crackers before & miss them terribly (also GF & very very low carb). I made these today, as well as your cheddar biscuits for biscuits & gravy for supper, and your crock pot chocolate cake. It’s been a busy cooking day.

    The crackers are delicious, especially with herbed goat cheese. I was out of rosemary and used herbs de provence instead. The whole house smelled heavenly while they were baking, then to be swapped out with the sweet smell of chocolate cake.

    Thank you for never failing to share your amazing gift of making those of us who are on a limited diet feel like we can still eat good tasting and healthy food.

  8. says

    Oh, my gosh, these look amazing! I can never find a store bought cracker that appeals to me…going to have to make a batch of these beauties!!!

  9. Denise says

    What an eazy peazy recipe! I had to substitute with pumpkin seeds and some flax meal and they turned out fine. (I didn’t increase the ground chia seeds as they absorb liquid like crazy and I worried that the dough wouldn’t bind together. )
    Thanks – Now I’ve got something to put the butter on!

  10. says

    Wow, these look amazing! and I happen to have everything to make them. I also just happened to spot Spring Pea pesto crostinis with Proscuitto and burrata on What’s Habby cooking and I am seeing a lovely marriage of these two recipes. Also, I just discovered your blog and I can’t get over the name. It can so relate. I love it and I can’t wait to browse through completely.

  11. Erin says

    I have made these three times now and they might be my favorite. My husband told me to hide them from him. Even taking that measure they don’t last very long. I used pumpkin seeds instead of sunflower, I think it gave it an earthier flavor. I just wanted to give you props. These are absolutely delicious.

Leave a Reply

Your email address will not be published. Required fields are marked *