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Keto Crackers with Tiger Nut Flour and Hemp (Vegan, GF)

These keto crackers with tiger nut flour and hemp hearts are crispy perfection! They are made with wholesome, nutritious ingredients and packed with protein, fiber, and healthy fats. Plus, they are so tasty and easy to personalize with your favorite flavors and spices. Eat them with breakfast, soups, and stews, or have them as a healthy, low-carb snack or appetizer.

Why we love these keto crackers

I love making and eating crackers! Here are a few reasons I love these ones:

  • They are made with my favorite healthy, nutritious ingredients: tigernut flour, hemp flour and hemp hearts, almond flour, golden flax seeds, sesame seeds, and psyllium husk.
  • They fit so many diets: they are gluten-free, lectin-free, low-carb, and vegan, and they can be made nut-free if you replace almond flour with tiger nut flour.
  • They are packed with vitamins and minerals, prebiotic fiber, protein and healthy fats.
  • They are easy to make and ready in just a few easy steps.
  • They are so versatile: you can eat them any time of the day, for breakfast, lunch, or dinner, or as a healthy snack.
  • They are crispy and flavorful and so satisfying!

Tiger nut flour

Tiger nut flour is one of my favorite flours for baking. It’s gluten-free, lectin-free, and keto, also AIP compliant. Despite the name, tiger nuts are not nuts, but tubers. They are naturally sweet and have great nutritional value. To read more about my favorite gluten-free and lectin-free flours, check out this article:

I have seen some tiger nut flour crackers in stores, but they have other ingredients I don’t eat (like oats), so I wanted to make my own tiger nut flour crackers that are gluten-free and lectin-free.

I consider tiger nut flour and hemp flour the main ingredients of these crackers, but the rest of the ingredients are as important in the taste and nutritional profile of these crackers. Also, psyllium husk and flax seeds act like binders in the absence of eggs and gluten.

The difference between hemp flour, hemp protein powder, and hemp hearts

Hemp flour is quite new on the gluten-free baking scene, so I was also curious to understand if there is a difference between hemp flour and hemp protein powder. The protein powder is made by removing most of the fiber in hemp flour, which results in a powder that is more concentrated in protein and has minimal fiber.

Hemp protein powder is great for smoothies, while hemp flour is used for baking.

Someone asked me if they could make hemp flour by grinding hemp hearts. The answer is no, at least not if you want the whole flour. Hemp flour is made from whole hemp seeds. Hemp hearts are obtained by removing the hull of the whole hemp seeds. That’s why hemp flour has a dark green color.

Stacked keto crackers

Ingredients to make keto crackers with tigernut and hemp flour

FLOUR MIX:

  • 2 tablespoons psyllium husk flakes (whole)
  • 2 tablespoons flax meal (for a milder taste, use golden flax seeds; for a stronger taste, use brown flax seeds)
  • 2 tablespoons whole hemp flour
  • 2 tablespoons almond flour (preferably organic)
  • 4 tablespoons tiger nut flour
  • 1/2 teaspoon sea salt
  • Optional flavors: toasted coriander seeds and cumin seeds, Long peppers, OR use your favorite spices and flavorings

WET INGREDIENTS:

ADD-INS:

  • 1 tablespoon sesame seeds
  • 1 tablespoon hemp seeds

SUBSTITUTIONS for NUT-FREE crackers: If you want to keep these crackers nut-free, you can replace the almond flour with tigernut flour.

All the dry ingredients in a mixing bowl
Mixing the ingredients
The dough has been formed into a ball

How to make these keto crackers with tiger nut flour and hemp

One of the reasons I love these keto crackers is that they are so easy to make. The steps where you will spend the most time will be the rolling out of the dough. To me, the most challenging thing is to get an even thickness so all the crackers cook in the same amount of time.

I noticed that if I press too hard on the rolling pin or I go too fast, the dough stays thicker in the middle and gets thinner on the edges.

But if I roll it out gently and slowly, I manage to keep it all the same thickness. But even if the edges get thinner, you can always take them out sooner and give the rest more time to get crispy.

The dough is on parchment paper. It has been spread out.
The dough has been portioned
The keto crackers with tiger nut flour and hemp in the oven

These are the steps:

  • Preheat the oven to 350F (180C) and prepare a large baking sheet.
  • Make the flour mix by combining all the ingredients and adding your favorite spices and flavors.
  • Add the olive oil, then add the hot water gradually and mix until you have a dough. Add the sesame and hemp seeds and knead until you form a dough. Let the dough rest for about 5 minutes.
  • Place the dough ball on a parchment paper sheet and spread it out with your hands, shaping it into a rectangle. If you feel the dough is too dry, you can do this with wet hands.
  • Add another parchment paper on top, and gently roll out into a larger rectangle, trying your best to keep an even thickness all throughout (about 1/8 inch or 4mm).
  • Gently remove the top paper and slide the bottom paper with the dough on top of the baking sheet. Portion with a pizza cutter or knife in squares or rectangles and poke holes with a fork (this will make them look like crackers but will also help them cook more evenly).
  • Bake for 20 minutes undisturbed, then take the baking sheet out and separate all crackers.
  • Put them back into the oven, set the timer to 10 minutes, then check them again, and set the timer for 5 more minutes if they are not done. They should not feel soft anymore, but you don’t want them to burn, either. Mines are ready in a total of 35 minutes. After 35 minutes, I turn the heat off and let them in the oven with the door open, for 5 more minutes. If you have thinner edges that get crispy faster, take them out.

How to serve these keto crackers

I love these keto crackers with tiger nut flour and hemp because they go with everything. I usually like to keep my dinners low-carb, so they are the perfect accompaniment for soups, salads, and stews. But they are so filling and satisfying they will save you any time of the day.

They are also the best travel snack. Make a double batch of these before your travel and take them with you. They will remain crispy at room temperature for about three days.

Stacked keto crackers with tiger nut flour and hemp

More healthy cracker recipes:

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Keto Crackers with Tigernut Flour and Hemp (Vegan, GF)

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By Claudia Curici, Health Coach Serves: 60 crackers
Prep Time: 20 minutes Cooking Time: 40 minutes

These keto crackers with tiger nut flour and hemp hearts are crispy perfection! They are made with wholesome, nutritious ingredients and packed with protein, fiber, and healthy fats. Plus, they are so tasty and easy to personalize with your favorite flavors and spices. Eat them with breakfast, soups, and stews, or have them as a healthy, low-carb snack or appetizer.

Ingredients

  • FLOUR MIX:
  • 2 tablespoons psyllium husk flakes (whole)
  • 2 tablespoons flax meal (for a milder taste golden flax, for a stronger taste brown flax)
  • 2 tablespoons whole hemp flour
  • 2 tablespoons almond flour
  • 4 tablespoons tigernut flour
  • 1/2 teaspoon sea salt
  • Optional flavors: toasted coriander seeds, fresh rosemary, Long peppers (use your favorite flavorings)
  • WET INGREDIENTS:
  • 1 tablespoon extra virgin olive oil
  • 6 tablespoons hot water
  • ADD-INS:
  • 1 tablespoon sesame seeds
  • 1 tablespoon hemp seeds

Instructions

1

Preheat the oven to 350F (180C) and prepare a large baking sheet.

2

Make the flour mix by combining all the ingredients and adding your favorite spices and flavors.

3

Add the olive oil, then add the hot water and mix with your hands. Add the sesame and hemp seeds and knead until you form a dough ball. Let the dough rest for about 5 minutes.

4

Place the dough ball on a parchment paper sheet and spread it out with your hands, shaping it into a rectangle. If you feel the dough is too dry, you can do this with wet hands.

5

Add another parchment paper on top, and gently roll out into a larger rectangle, trying your best to keep an even thickness all throughout (about 1/8 inch or 4mm).

6

Gently remove the top paper and slide the bottom paper with the dough on top of the baking sheet. Portion with a pizza cutter or knife in squares or rectangles and poke holes with a fork (this will make them look like crackers but will also help them cook more evenly).

7

Bake for 20 minutes undisturbed, then take the baking sheet out and separate all crackers.

8

Put them back into the oven, set the timer to 10 minutes, then check them again, and set the timer for 5 more minutes if they are not done. They should not feel soft anymore, but you don't want them to burn, either. Mines are ready in a total of 35 minutes. After 35 minutes, I turn the heat off and let them in the oven with the door open, for 5 more minutes. If you have thinner edges that get crispy faster, take them out.

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