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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Hugs to you and your kids this holiday season.
Thank you.
Easy to make, turned out great and I will certainly be making them again.
Hi Carolyn, If I substitute almond flour for Sunflower flour to make Rosemary crackers should I baker them for 35-40 min rather than 40-45?
Thanks, can”t wait to try them.
Christine
Bake them until crisp… in other words, check them often.
What would you think about using pea protein powder instead of sunflower?
Protein powder has a very different consistency than ground sunflower seeds. It will not work well.
I love love all your recipes and this one in particular is my 16month old daughter’s favourite. As a matter of fact her cousin who is of similar age loved it too and would keep going back for more. I added nutritional yeast, desiccated organ meat powder and dulse (you can’t get the taste of any of it) to increase the nutritional value since my daughter is the major consumer🙂
Thank you for this wonderful recipe.
Just out of curiosity, why dont you just freshly grind the sunflower seeds? Since the oil goes rancid fast, you are assured of freshness over expensive packaged…Great recipe
Because many people do not have the right equipment at home to grind it finely enough.
Can I substitute sesame flour for the sunflower seed flour without compromising the recipe? I cannot eat sunflower. Thanks
No, sorry. Sesame flour is very fine and absorbent and it will be much too dry.
Thank you for your recipes! This one is great as is , but I’m looking for your opinion on substituting dill for the rosemary…I’m thinking that would be nice with cream cheese and smoked salmon.
Any herbs would be fine.
…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!
I make them with almond flour (same measurement) and might toss in a little extra Parm. I also roll them a bit thinner – they cook faster that way. And I just can’t wait! Very straightforward recipe with delicious result. Making them weekly. Must have on hand. Thank you!
Glad you like them!
Good Afternoon Ms Carolyn…do you think 3 or more of your cracker recipes (cut into small squares before baking) could be used to make a chex mix type snack? Do you think they would hold up to being mixed w/the spicy liquid needed to make like an orig chex mix batch. Thank you for all you do, Christiane Fisk Have a Blessed day????
Interesting idea! I guess so. I never really made much Chex mix so I can’t really remember what’s in it.
I didn’t have sunflower seeds to make flour so I subbed almond flour (no allergies) and they came out great! Good flavor and crisp.
I am allergic to sunflower seeds
Will almond meal work instead?
I made this with Almond Flour – very good!!
Jill, did you have to alter the amount of flour you used? Or did you just substitute the same amount of almond flour for the sunflower seed flour? I’d like to try this recipe with almond flour but not sure how much to use. Thanks!
Hello Carolyn
I see where it says VIDEO by the nutrition facts, but there is no video.
Can you tell me where to find the video?
Thank you
freidia
https://youtu.be/wj9Uk120ERs
Hi Carolyn
I was wondering if these crackers freeze well? I would like to make quite a few batches for Christmas.
Thanks!
Hi carolyn I’ve made these a few times now but I actually make them with pumpkin seeds and they turn out brilliantly thanks for sharing although I do have your books which are great.