Grainless Graham Crackers:
This graham crackers recipe is from my friend Megan Kelly. She has an incredible site Renewing All Things – Biblically Based Health, Nutrition and Lifestyle specializing in neurobiology, healing, and mental health. You will love these grainless graham crackers!!
If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.
Grainless Graham Crackers
Prep
Cook
Total
Yield 8 Crackers
Ingredients:
- 1 cup of shredded coconut flakes
- 1 cup of sunflower seeds
- 3 tbsps. of honey or Keto Maple syrup
- 1 tbsp. of filtered water
- 1 tbsp of coconut oil
- Coconut sugar for topping
Optional Ingredients:
Liquid Stevia (2 tsp or to taste) in replace of the honey or keto maple syrup.
Instructions:
Step #1: Preheat oven to 350 degrees.
Step #2: Blend sunflower seeds in a food processor until the seeds resemble a dense flour (about 2-3 minutes)
Step #3: Add the coconut shreds and honey or keto maple syrup. Pulse to mix.
Step #4: Begin adding in the water – 1 - 1 1/2 tablespoons usually work well until the seeds all clump together in a ball. You want the batter to be thicker and dough-like so you can spread it out on a pan.
Step #5: Between lightly oiled parchment paper, roll out the dough as thinly as you can. Remove the top piece of parchment paper and slide the remaining parchment paper with dough onto a cookie sheet.
Step #6: Bake for 12-17 minutes depending on how thick you spread your mixture. The tops should be golden brown, and the cracker should be crisp.
Step #7: Dust crackers with cinnamon or coconut sugar
Notes
***The nutrition info for this recipe is based on the linked ingredients above**
**Nutritional info does not include optional ingredients.
Courses Snack or Dessert
Nutrition Facts
Serving Size 1 cracker
Amount Per Serving | ||
|---|---|---|
Calories 325 | ||
% Daily Value | ||
Total Fat 30 g | 46% | |
Total Carbohydrates 12 g | 4% | |
Dietary Fiber 6 g | 24% | |
Sugars 1 g | ||
Protein 8 g | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Megan’s Comments:
I used to be addicted to Graham crackers. Especially as a late-night snack, dipped in a glass of milk. Mmmhmm. Have you ever actually looked at the ingredients in a box of Graham crackers lately? Aye aye aye, nothing good, and quite frightening thinking about how much I ate this in the past years.
Here is what makes Nabisco’s Honey Maid Honey Graham Crackers:
Ouch. Almost all of the ingredients that I stay away from like the plague are found in this small ‘cracker’. Soybean Oil, High Fructose Corn Syrup, Partially Hydrogenated Cottonseed Oil? GMO central right here.
This recipe is made of real food, real honey, and it is ridiculously delicious. Picked up this recipe from Heather Dessinger’s e-book “Nourished Child”. I love these crackers as a snack that provides energy and regulates hormones!
Plus- the are full of sunflower seeds which are incredibly good for your skin because they are packed with:
- vitamin B1 and B5
- vitamin E
- folate
- copper
- magnesium
- selenium
- phosphorous
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Dr Jockers Comments:
Graham crackers were always a favorite of mine growing up. These ones are loaded with healthy fiber and good fats that help to nourish your intestinal lining and provide the proper fuel for a healthy microbiome.
Coconut flakes and coconut oil provide medium-chain triglycerides such as lauric and mystic acid that have powerful anti-microbial properties. These help strengthen the immune system and support the body in its effort to reduce the number of pathogenic bacteria and yeast in the body.
The good fiber in coconut flakes and sunflower seeds helps to feed the microorganisms that are healthy and good for our body allowing them to grow strong in our digestive systems. A healthy microbiome helps us absorb more nutrients out of the food we consume, strengthens our immune system and reduces inflammation in our body.
This recipe does contain honey, but you could also use keto maple syrup or liquid stevia in replace to reduce the sugar content and if you keep out the coconut sugar all together than it will be very low-carb and ketogenic. Enjoy!
Let us know your thoughts on the graham crackers recipe in the comments section below. If you are looking for a more detailed fat burning, keto meal plan and recipes than check our complete Navigating the Ketogenic Diet program here
How much water do you use? The recipe says 1 tbsp, but directions say to add the water 1 tbsp at a time. Also the directions don’t say how long they should bake for. Thank you!
Hey Kelly – we got that fixed – check out the recipe now!
Do you have a net carb count tor a serving? Thanks!
We do not, but I would say to eat them in moderation or try replacing the honey with stevia!