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High-Protein Sourdough Crackers (Gluten-Free)

October 31, 2024 (Last Updated: December 12, 2024)

These gluten-free sourdough crackers, made with sorghum flour and packed with hemp hearts, sesame seeds, and Parmigiano, offer nearly 7 grams of protein per 10-cracker serving, making them more filling and nutritious than typical crackers. The fermentation process further enhances digestion and boosts nutrient availability, creating a delicious and gut-friendly snack.

Why These Sourdough Crackers Are a Healthier Choice

The first time I made these crackers, I knew I had to share the recipe. They’re easy to make, delightfully crispy and cheesy, and far more nutritious than typical crackers, with a good dose of high-quality protein.

I especially love that, although they’re made with sourdough discard, these crackers are actually fermented, providing the added benefits of fermentation: enhanced nutrient bioavailability and the reduction of anti-nutrients.

While I used my gluten-free and lectin-free sourdough starter discard and sorghum flour, you can make them with any starter, even regular wheat, and with various flours—just be aware that hydration may vary slightly.

Here’s a quick look at why I love these crackers and why I’m so excited to share this recipe with you!

True Fermentation for Digestive Benefits

Unlike many sourdough discard recipes that skip fermentation, these crackers are allowed to ferment before baking. This extra step enhances digestion and increases nutrient bioavailability, making them gentler on the gut and adding a slight natural tang.

Gluten-Free, Lectin-Free, and Lactose-Free Options

Made with sorghum flour and psyllium husk, these crackers are naturally gluten-free and lectin-free, accommodating those with lectin and gluten sensitivities. When authentic Parmigiano Reggiano is used, they’re also lactose-free, as this cheese is aged long enough to break down lactose, making them suitable for lactose-intolerant individuals.

Higher Protein and Nutrient Density

Packed with hemp hearts, sesame seeds, and Parmigiano, these crackers provide nearly 7 grams of protein per 10-cracker serving, making them more filling and nutritious than traditional crackers, which tend to be lower in protein and often lack essential fats and fiber.

Personalized Flavor Options

The recipe is versatile: swap out the Nigella seeds if they’re not to your taste and replace them with black sesame seeds or other herbs and spices. Herbs de Provence, Parmigiano, and seeds add depth and flexibility to suit any palate.

Flexible Preparation and Storage

The dough can be made in advance and stored in the refrigerator for up to 24 hours, allowing for flexible baking when it fits your schedule. I bake these over two days: the first batch after 2 hours of fermentation, and the second batch the next day. Once baked, these crackers stay crispy for days when stored in an airtight glass jar at room temperature—perfect for snack prep!

Long-Lasting Crispiness

Thanks to their low moisture content and balanced ingredients, these crackers stay crispy and fresh longer than many homemade versions, making them a great choice for batch-prepping and enjoying throughout the week.

Sourdough crackers on a sheet of parchment paper

Complete List of Ingredients

  • 100g sorghum flour
  • 7g psyllium husk powder (or 10g psyllium flakes)
  • 150g gluten-free sourdough discard
  • 200g water
  • 50g hemp hearts
  • 50g sesame seeds
  • 20g Nigella seeds (black cumin)
  • 1 tsp Herbs de Provence (Italian herbs can also be used)
  • 1/4 tsp salt
  • 30g finely grated Parmigiano Reggiano (or a mix of Parmigiano and Pecorino Romano)

Note: Nigella seeds, also known as black cumin seeds, are highly nutritious and offer impressive health benefits, though they have a strong, cumin-like flavor. If that flavor isn’t to your taste, feel free to omit them or substitute with black or additional white sesame seeds.

Step-by-Step Instructions

Prepare the Dough: In a mixing bowl, combine the sorghum flour and psyllium husk thoroughly. Add the sourdough discard and water, mixing well until you have a homogenous batter (it will thicken as it rests). Cover the bowl with plastic wrap and let it rest for 30 minutes at room temperature.

Add Ingredients & Ferment: After resting, add the hemp hearts, sesame seeds, Nigella seeds, Herbs de Provence, salt, and grated cheese. Mix thoroughly with your hands to form a cohesive dough, shape it into a ball, and let it ferment at room temperature for about 1 hour and 30 minutes. Alternatively, you can refrigerate the dough and use it within 24 hours.

Shape the Dough: When ready to bake, divide the dough into two equal portions. Preheat your oven to 400°F (200°C). Take one portion of dough and place it on a piece of parchment paper. Flatten it into a rectangle with your hands, then cover with a second sheet of parchment paper.

The dough for the sourdough crackers has been flattened on parchment paper using a rolling pin.

Using a rolling pin, roll the dough from the center outward until it forms an even, very thin sheet.

Cut and Bake: Gently peel off the top parchment sheet and slide the bottom sheet (with the dough) onto a baking tray. Using a pizza cutter, score the dough into squares to create cracker shapes. Place the tray on the middle rack and bake for 20 minutes.

The rolled-out dough has been cut into squares with a pizza cutter.

Crisp and Cool: After 20 minutes, remove the tray from the oven. Let the crackers cool for a minute, then remove any crispy edges, and separate all the crackers (you can even flip them to allow them to crisp up faster). Return the tray to the oven, turn the oven off, and allow the remaining crackers to crisp up inside with the door closed. This can take up to 30 minutes, depending on their thickness. Check periodically for crispness.

sourdough crackers on a baking sheet

Repeat and Store: Repeat with the second batch if desired, or refrigerate the dough to use within the next day. Once all crackers are completely cooled, store them in an airtight glass jar on the counter for up to 2-3 days.

Stacked high-protein sourdough crackers

How to Serve These Sourdough Discard Crackers

Enjoy these sourdough crackers as a high-protein snack, perfect for on-the-go moments. They also make excellent appetizers when topped with protein-rich options like sardine pâté, chicken liver pâté, or beef liver pâté. For a vegetarian option, try them with our butter bean hummus with fennel and leeks.

More Gluten-Free Sourdough Discard Recipes

*This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you.

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High-Protein Sourdough Crackers (Gluten-Free)

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Description

These gluten-free sourdough crackers, made with sorghum flour and packed with hemp hearts, sesame seeds, and Parmigiano, offer nearly 7 grams of protein per 10-cracker serving, making them more filling and nutritious than typical crackers. The fermentation process further enhances digestion and boosts nutrient availability, creating a delicious and gut-friendly snack.


Ingredients

  • 100g sorghum flour
  • 7g psyllium husk powder (or 10g psyllium flakes)
  • 150g sourdough discard
  • 200g water
  • 50g hemp hearts
  • 50g sesame seeds
  • 20g Nigella seeds (black cumin)
  • 1 tsp Herbs de Provence
  • 1/4 tsp salt
  • 30g finely grated Parmigiano Reggiano (or a mix of Parmigiano and Pecorino Romano)

Instructions

  1. In a mixing bowl, combine the sorghum flour and psyllium husk thoroughly. Add the sourdough discard and water, mixing well until you have a homogenous batter (it will thicken as it rests). Cover the bowl with plastic wrap and let it rest for 30 minutes at room temperature.
  2. After resting, add the hemp hearts, sesame seeds, Nigella seeds, Herbs de Provence, salt, and grated cheese. Mix thoroughly with your hands to form a cohesive dough, shape it into a ball, and let it ferment at room temperature for about 1 hour and 30 minutes. Alternatively, you can refrigerate the dough and use it within 24 hours.
  3. Preheat your oven to 400°F (200°C).
  4. When ready to bake, divide the dough into two equal portions. Take one portion of dough and place it on a piece of parchment paper. Flatten it into a rectangle with your hands, then cover with a second sheet of parchment paper. Using a rolling pin, roll the dough from the center outward until it forms an even, very thin sheet.
  5. Gently peel off the top parchment sheet and slide the bottom sheet (with the dough) onto a baking tray. Using a pizza cutter, score the dough into squares to create cracker shapes. Place the tray on the middle rack and bake for 20 minutes.
  6. After 20 minutes, remove the tray from the oven. Let the crackers cool for a minute, then separate and remove any crispy edges. Separate all the crackers. Return the tray to the oven, turn the oven off, and allow the remaining crackers to crisp up inside with the door closed. This can take up to 30 minutes, depending on their thickness. Check periodically for crispness.
  7. Repeat with the second batch if desired, or refrigerate the dough to use within the next day. Once all crackers are completely cooled, store them in an airtight glass jar on the counter for up to 2-3 days.

Notes

Nigella seeds, also known as black cumin seeds, are highly nutritious and offer impressive health benefits, though they have a strong, cumin-like flavor. If that flavor isn’t to your taste, feel free to omit them or substitute with black or additional white sesame seeds. 

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