Easy , blood sugar friendly crackers
Need a savoury snack that won't spike your blood sugar?
Most shop-bought crackers are packed with refined flours and seed oils – not exactly blood-sugar-friendly! These homemade crackers are the perfect alternative: crunchy, satisfying, and packed with nutrients to support stable energy.
How to make them:
Ingredients (for one oven tray):
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1 cup of non-white flour of choice (spelt, buckwheat, rye, teff, or other whole grains)
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⅓ cup ground pumpkin seeds
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½ cup sunflower seeds
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⅓ cup hemp seeds, chia seeds, or flaxseeds
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Spices of your choice – try oregano, rosemary, thyme, paprika or garlic powder
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A pinch of salt
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1 tsp baking powder (optional)
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Olive oil & water
Method:
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Mix all the dry ingredients in a bowl.
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Gradually add water, mixing with one hand until a dough forms that doesn't stick.
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Add a little olive oil and knead until it's absorbed.
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Place the dough on baking paper, cover with another sheet, and roll it out thinly.
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(Optional) Score into cracker shapes with a pizza cutter.
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Bake at 140°C (fan) for 15 minutes, flip, and bake another 10 minutes.
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For extra crunch and longer shelf life, leave in the oven at 60°C until fully dry.
Why they're great for your blood sugar
These crackers are a fantastic swap for refined snacks. The mix of seeds provides fibre, healthy fats, and plant-based protein – all essential for slowing glucose absorption and keeping you full. Plus, using wholegrain flours means a lower glycaemic load compared to white flour.
Perfect for pairing with hummus, avocado, or even as a crunchy soup topper!