Low-Carb Cracker Alternatives

by Eric Gordon on January 12, 2020

What You’ll Learn...

  1. Crackers and Crabs
  2. Low-Carb Alternatives to Crackers
  3. Recipe: Keto Cheese Crackers
  4. Recipe: Keto Sour Cream and Chives Crackers
  5. Recipe: Keto Almond Flour Crackers
  6. Recipe: Keto Chia Seed Crackers

When people start out on the keto diet, they often worry about missing some of their favorite foods. Although a number of foods are not keto-friendly and will kick you out of ketosis, there are great low-carb substitutes that you can enjoy. Once you learn how to substitute keto-friendly foods for your favorite dishes and snacks, you will see that you have nothing to worry about.

Many people eat crackers as a snack, but they don’t work on the keto diet. 

In addition to finding keto crackers as a substitute, you can also make your own. You will find that it is not too difficult, and they will taste good and work perfectly as an alternative when you need a snack.

Crackers and Carbs

The number of carbs in crackers can vary widely because there are many different kinds. For example, saltine crackers have 2.1 net carbs in each cracker. If you eat five, you will have over 10 carbs, which is high when your daily intake should be between 20 and 50 carbs.

Ritz Crackers and Wheat Thins are also high in carbs. Ritz crackers have 10 grams of carbs per serving and Wheat Thins have 22 grams of carbs. Goldfish crackers have 20 grams of carbs, and a serving of Cheez-Its has 17 grams. Most of the popular brands are simply off the list.

In addition, most crackers do not offer much in the way of nutrition. Many have sugar and other sweeteners as well, and they are not good for you. There are a few types of crackers with some nutrition that is beneficial. You can find crackers with a lot of fiber, as well as those made from vegetables, whole grains, nuts, and seeds. You can actually find crackers today that are made from root vegetables, such as cassava, or cruciferous vegetables, such as cauliflower or kale.

Not only can you look for crackers that are low in carbs and offer some nutrition, but you can make your own. You can eat them with cheese or make your own keto friendly dip. You can still enjoy your favorite snack once you know how to make sure that your crackers are keto-friendly.

Low-Carb Alternatives to Crackers

The first thing to do is to determine what purpose you want the crackers to serve. Sometimes people want something crunchy, in which case you can eat broccoli, celery, cauliflower, or another crunchy keto-friendly treat. Another choice is crackers made with mixed nuts or seeds. You can also have kale chips, nuts, or homemade crackers. Take a look at some of the crackers you can make for a treat when you need a snack.

Keto Cheese Crackers 

A keto cheese cracker is easy to make, and it is a delicious snack that will not kick you out of ketosis. You can make your own keto cheese crackers with only two ingredients, and they are crunchy and easy to store. There are many different recipes out there, and you can choose the one that is best for you. The following recipe from Kirbie's Cravings is easy to make and easy to store.

Author: Kirby’s Cravings

Servings: 44 crackers

Prep time: 10 minutes

Cook time: 14 minutes

Total time: 24 minutes

Course: Snack

Cuisine: American


½ cup Parmesan cheese

½ cup super fine almond flour

1 tablespoon water


  1. Preheat your oven to 400 degrees Fahrenheit
  2. Use parchment paper to line your baking sheet
  3. Place the cheese and the almond flour in your food processor and pulse until they stick together and form large crumbs
  4. The crumbs should stick together similar to dough. You can add a tablespoon of water if the dough is too dry
  5. Roll the dough onto the parchment paper at ⅛ inch thick
  6. Cut the dough into one-inch squares
  7. Line the squares up on your baking sheet
  8. Bake your crackers for 10 minutes, turn them over, and bake for three to five more minutes
  9. Store crackers at room temperature for two to three days


Serving size: 1 cracker

Calories: 13 kcal

Carbs: 1 gram

Fat: 1 gram

Saturated fat: 1 gram

Fiber: 9 mg

Keto Sour Cream and Chive Crackers 

Another great cracker alternative is the keto friendly sour cream and chives crackers. You can enjoy them with toppings, spreads, and dips, and they will never kick you out of ketosis. Many people enjoy them with cheddar cheese on top, and they are absolutely delicious. They are easy to make.

Author: Lyndsay Baker

Servings: 60 crackers

Prep time: 20 minutes

Cook time: 10 minutes

Total time: 30 minutes

Course: Snack

Cuisine: American


1 ¾ cups mozzarella cheese

2 tablespoons of sour cream

1 egg

¼ cup almond flour

¼ cup coconut flour

2 tablespoons chives

2 tablespoons butter

⅛ teaspoon salt


  1. Preheat your oven to 400 degrees Fahrenheit
  2. Melt the mozzarella over medium heat in a frying pan
  3. Remove it from the heat and add the sour cream
  4. Stir until it is well blended
  5. In a separate bowl, mix almond flour, coconut flour, egg and chives with the cheese
  6. Wrap the dough in plastic wrap and place in the refrigerator for 10 to 15 minutes
  7. Place parchment paper on a baking sheet
  8. Roll the dough very thin
  9. Cut out the shape you want for your crackers
  10. Brush the top of the dough with melted butter and sprinkle salt on top
  11. Bake for eight to ten minutes


Serving size: 4 crackers

Calories: 85

Carbs: 1.9 grams

Net carbs: 1 gram

Fat: 6.6 grams

Protein: 4.1 grams

Fiber: 0.9 grams

You can enjoy this snack with a slice of cheese or a spread on top. It is a cracker that is keto friendly, and it should satisfy your craving for this type of snack. It is easy to make these crackers.

Keto Almond Flour Crackers 

Keto almond flour crackers can be made with just five ingredients. They are low carb and easily satisfy your desire to have crackers as a snack. In addition to being low carb, they are sugar-free, gluten-free, vegan-free, and grain-free. They taste great and have the same texture as crackers. You can make these crackers to have a snack on hand when you want one.

Author: Carine Claudepierre

Servings: 14 crackers

Prep time: 10 minutes

Cook time: 20 minutes

Total time: 30 minutes

Meal: Snack

Cuisine: American


I cup almond flour

1 tablespoon flaxseed meal or ground flaxseeds

3 tablespoons water

¼ teaspoon salt

Optional spices

¼ teaspoon garlic

¼ teaspoon ground paprika

¼ teaspoon onion powder or flakes

⅛ teaspoon chili powder

¼ teaspoon cumin


  1. Preheat your oven to 370 degrees Fahrenheit
  2. Take a large mixing bowl and combine all of the ingredients
  3. Mix them with a silicone spatula until you have a dough
  4. Shape the dough into a ball and set at room temperature for 10 minutes
  5. Place the dough on parchment paper and cover it with another sheet
  6. Roll the dough to a thin layer
  7. Remove the top parchment paper and cut your dough into shapes
  8. Place the dough on a baking sheet and cook for 20 minutes
  9. Cool the crackers on a rack
  10. Store up to 10 days in an airtight container


Serving size: 1 cracker

Calories: 50

Carbs: 1.9 grams

Net carbs: 0.9 grams

Fat: 4.3 grams

Protein: 1.9 grams

Fiber: 1.1 grams

This is a great choice for an alternative to crackers, and it will satisfy your cravings when you need a snack. It takes around 30 minutes from start to finish, and you can store them for around 10 days at room temperature. Don’t put them in your refrigerator because they will soften there.

Keto Chia Seed Crackers 

Not only are Chia seed crackers low in carbs, but they have other health benefits. This makes them a great keto-friendly alternative to crackers. Chia seeds contain calcium, iron, fiber, antioxidants, and omega-3 fatty acids, which is a great benefit to this snack.

Author: Sara Nelson

Servings: 35 crackers

Prep time: 5 minutes

Cook time: 15 minutes

Total time: 20 minutes

Meal: Snack

Cuisine: American


½ cup almond flour

½ cup chia seeds

⅛ teaspoon salt

1 large egg, beaten

Coarse salt

Freshly cracked pepper


  1. Preheat your oven to 325 degrees Fahrenheit
  2. Get a large mixing bowl and combine almond flour, chia seeds, and salt
  3. Add the beaten egg and knead it with your hands
  4. Place the dough on a piece of parchment paper and cover it with another piece
  5. Roll the dough so that it is very thin
  6. Remove the top piece of parchment paper
  7. Cut the dough into shapes
  8. Sprinkle salt and pepper over crackers
  9. Bake for 15 minutes
  10. Allow to cool for 15 minutes


Serving size: 5 crackers

Calories: 118

Carbs: 7.2 grams

Net carbs: 1.9 grams

Fat: 8.6 grams

Protein: 4.6 grams

Chia seed crackers are keto friendly, and they will make a great snack when you need one. They are low in carbs, and they taste great. You can eat them with your favorite cheese or spread.

Final Words

Although crackers are not compatible with the keto diet, you can make some keto-friendly cracker alternatives that taste great and work well with your favorite spreads and cheeses.