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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I had a surfeit of sunflower seeds, searched out a recipe and found this one. These are A-M-A-Z-I-N-G! Really, so, so good; dangerously good, I think it might be possible to crunch your way through a whole batch at one sitting! I didn’t have any rosemary so just went with the rest of the ingredients, but even so they are seriously delicious. Thank you for another wonderful recipe
Absolutely love these crackers – thank you Carolyn. After three years of keto and following many groups and social pages, I can honestly say I enjoy yours the most. You are also so generous with your recipes and time. Cheers – thanks again!
Thanks so much, Suzy!
I found these to be rather delicate and crumbly (but tasty!). Maybe I need to add a little more butter or oil, or perhaps work the “dough” a bit before rolling it out.
Could be the sunflower seeds needed a bit more grinding too. The more coarse they are, the more delicate and less cohesive the final product.
These crackers are my absolute favorite. Everyone loves them. If I skipped the parm would they fall apart? would there be an adequate substitute? Parmesan is really expensive where we live.
I did the same thing – as the dough was really brittle with just one egg – I also used roasted sunflower seeds instead of raw – that was probably why the dough was drier.
These are my absolute favorite!! I make at least once a week. Everyone in the house loves them (even the couple people who don’t eat Keto). I want to try your sesame crackers next. I love your website and have made many of your recipes from which I always get rave reviews! Thank you so much ????
Thanks so much, Heather!
Hi, when you say grated Parmesan do you mean the cheese in the bag or the finer grated version in the box? Thanks
Actually, I really mean grating your own, which is what I do but if you want to get pre-grated, used the bagged kind.
I was just talking with a friend yesterday about some great grain free crackers she had tried at a restaurant. Now I need to make her a batch of these!
These would be perfect on a cheese board. Love the rosemary and parm.
Rosemary and Parmesan are the perfect combo – such a great snack!
So amazing! Cannot wait to make these on our long weekend!
I made these today, I added extra egg whites to get the dough to foam. I loved them. I decided to freeze 1/2 the batch as I wasn’t sure how long the will stay fresh.
I want to snack all day!
Ótimas receitas obrigado por compartilhar
I want to try these crackers but would like to clarify the ingredients. Aa you are measuring out the sunflower seeds ( & chia seeds) AFTER grinding, how much do I need to be starting with for these ingedients? I want to make sure that I have enough on hand before I start. Also, are you using freshly grated Parmesan from a block of cheese or are you using “dry” grated Parmesan (I buy this from an Italian store but it has the texture of the kind of parm found in shakers.)
Thanks for your help.
After grinding, yes. You need a bit more than it calls for but it can fluff them up a bit so you may find you have a bit of leftovers. I used freshly grated parm.
Thank you. I’ll try making them this afternoon.
I used a mix of ground sunflower, pumpkin, flax and chi seeds and some while sesame seeds with the rest of the ingredients but substituted fennel for rosemary. Absolutely delicious! Such a useful (forgiving) recipe. Thanks so much. I’ve really been missing crunchy on keto.
Glad you like them. You’re right, it is very forgiving!