Do not, I repeat, do NOT spend your hard-earned money on store-bought keto crackers. They never live up to the promise, and I speak from experience. Instead, make a batch of these easy and utterly delicious Keto Rosemary Parmesan Crackers. You will be very glad you heeded my advice.
I have been making and enjoying these for over a decade now, and I am always amazed by how good they are. Super crispy, flavorful, and sturdy enough to stand up to dips and spreads. And while I adore keto crackers made with almond flour, this recipe is entirely nut-free. Which is a huge win for anyone with allergies or with kids in school!
Try them with a smear of homemade Boursin or dip them into some sausage cheese dip. Or just munch on them straight off the baking sheet. That’s what I do!
Reader’s Thoughts
“…and the angels sang…
I could live on cheese and crackers. Have really been missing the cracker part of the equation since going low carb. These. Are. Heaven!” — Eileen
Why you’ll love this recipe
- Moutwatering flavor: Parmesan and rosemary are the perfect savory combination.
- Super crispy: Low oven temperature and long baking time ensure that they come out golden and crisp every time.
- Easy to make: It takes only about 15 minutes to prep the dough and crackers.
- Make ahead recipe: These keto crackers store really well in a covered container on the counter.
- Nut-free: Perfect for anyone with nut allergies or for parents with kids in a nut-free school.
- Low carb: They have only 2.9 grams net carbs per serving!
Ingredient Notes
- Sunflower seed flour: This is the magic that makes them nut-free! I make my own sunflower seed flour at home and it’s very easy. And less expensive than purchasing it online.
- Parmesan: The finely grated, powdery Parmesan works best. If you grate your own, you will want to weigh it to get the right amount. 1 ounces is about right.
- Rosemary: Fresh rosemary makes all the difference to the flavor!
- Egg white: This helps bind the cracker dough together.
- Butter: You can also use any kind of oil, like avocado or olive oil.
- Seasoning: Garlic powder, salt, pepper.
How to Make Nut-Free Keto Crackers
- Combine the dry ingredients: Whisk the sunflower seed flour, Parmesan, garlic powder, rosemary, and salt. Break up any clumps in the flour and the cheese.
- Add the wet ingredients: Stir in the egg white and butter until the dough comes together.
- Roll out: Pat into a rectangle and roll the dough out to 1/4 inch to 1/8 inch thickness as evenly as you can.
- Score the dough: Use a sharp knife or pizza cutter to cut into squares, about 1.5 inches each.
- Bake the crackers: Bake in a 300ºF oven until golden brown.
- Break apart: Let them cool completely, then break them along the score lines.
Tips for Success
Roll the dough out as evenly as possible. It doesn’t matter whether you make them thicker or thinner, but it needs to be even so that they bake evenly. Keep in mind that thicker crackers will be sturdier but will take longer to bake.
The edges of the crackers usually bake and brown a little faster than the center. I recommend taking the pan out of the oven a few times and breaking off the crispy edge pieces, then returning it to the oven.
If you live in a very humid climate, they may absorb some moisture from the atmosphere and can soften. But they crisp up again nicely when popped in a warm oven. Set your oven to about 200ºF and re-bake the crackers for 15 minutes or so, then let cool before serving.
More Nut-Free Recipes to Love
Keto Rosemary Parmesan Crackers
Ingredients
- 2 cups (220 g) sunflower seed flour
- 1/2 cup (28 g) finely grated Parmesan
- 2 tbsp chopped fresh rosemary
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1 large (1) egg white
- 2 tbsp melted butter
- Coarse sea salt for sprinkling
Instructions
- Preheat the oven to 300F.
- In a large bowl, combine the sunflower seed flour, Parmesan, rosemary, garlic powder, and salt.
- Stir in the egg white and butter until the dough comes together.
- Turn the dough out onto a large silicone baking mat and pat into a rough rectangle. Top with a large piece of parchment paper. Roll out to about a 1/4 to 1/8-inch thickness, as evenly as you can. Remove the parchment
- Use a sharp knife or pizza cutter to score into 1 to 2-inch squares. Sprinkle with coarse sea salt. Transfer the baking mat to a large baking sheet.
- Bake 30 to 40 minutes, or until the 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.
- If the edges are browning before the center pieces firm up, you can break them off and allow the rest to keep cooking.
Video
Notes
Nutrition
Frequently Asked Questions
Conventional crackers are made with wheat flour and are not keto friendly at all. Even brands that say they are made with almond flour often contain cornstarch or other high carb ingredients. But you can easily make your own low carb, keto-friendly crackers with a handful of ingredients.
Yes, you can sub the sunflower seed flour cup for cup with any other nut or seed meal.
This keto cracker recipe has 5.6g of carbs and 2.7g of fiber per serving. That comes to 2.9g net carbs per serving.
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
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AWESOME – these are the best crackers “since sliced bread”!!! Everyone that tries them wants the recipe!
Well done, increcdible with all cheeses and it’s easy to substitute different seeds (sesame, etc.). Love you and your website!!!! Keep up the great effort and work – you make a difference!
These are some of my favourites too. So glad I can make a difference!
I made a radish top pesto to go with these….and goat cheese and pickled radishes. Boy are they good!
These are GREAT! I am addicted and really missed them when I was away from home on vacation and couldn’t make them.
I am dairy free. When you made them without parmesan, did you make other adjustments? I do a bit better with sheep or goat dairy but try to reserve that for special occasions like Christmas lasagna made with strips of roasted zucchini or deli turkey slices.
Carolyn,
Thank you for this exquisite cracker recipe!
I just discovered your wonderful blog through a search for grain-free crackers. I found out recently that I am insulin resistent, Prediabetic. To reverse this, I have completely changed my eating lifestyle–very low carb diet which means not having the foods that I used to find comforting and satisfying. So, for the past several months I have been pining for a crispy, delicious, “appropriate” cracker to incorporate into my new eating style– then I found YOUR recipe!
When I brought together the dough, it came out a little dry and crumbly–I was still able to roll it out with the parchment paper, but the dough came a part in places. Did I do something wrong? Otherwise, the taste is phenomenal! Thank you again.
I am going to guess you didn’t grind your sunflowers enough. Hard to say for sure.
Yes! That is it! I ground the sunflowers a bit finer and voila, the PERFECT cracker. Thank you, Carolyn
These are great! They are the first crackers 8’ve eaten in over a year, and I really like them.
We love them too and since my sister is dairy free, I discovered at Christmas that they are just as good without the parmesan.
were they as crunchy? i made a similar recipe yesterday with no cheese and they aren’t crunchy enough
These turned out incredible! How do you recommend storing them?
Depends on how long it will be before you eat them all. On the counter for 2 days is fine, after that the fridge.
So I thought this was a comment on a different recipe…sorry. These are fine on the counter for up to 5 days or so.
Excellent! I just made these and they are cooling, I can’t keep my hands off of them. It’s awesome to have real crackers to crunch on without all the gluten.
These are some of my favourite crackers!
Just a follow up but I made these in Dec 2015. I forgot and froze a bag and just found them in my freezer. I’m eating them now and they are as good as when I made them almost a year ago. They have a great flavor and still really crunchy. I’m making a new batch now.
Oh wow, that’s so good to know!
I just made another batch and froze most of them so they last longer. These taste really good with a red beet smoothie I make after my workout.
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.
Thanks, Erin! They are one of my favourites!
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.
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!
Hmmm. I might try rolling them out on the parchment already in the baking sheet, saving any awkward transfer.
What would a good substitute for Chia be?
(Chia reacts very badly on me…nausea and vomiting or stomach pains.)
You could do flax seed meal or you could just do another 1/2 cup of ground sunflower seed
Thank you, I will try the flax.
🙂
Thanks!! looks great
Looks soo good, Carolyn! Now I’m craving these crackers!!
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!!!