Nutrition Diet: What crackers don't use seed oils? A guide to healthier snacking

October 30, 2025 •

4 min read

In recent years, an increasing number of consumers have grown wary of highly processed ingredients, leading to a surge in demand for cleaner snack foods. If you're wondering what crackers don't use seed oils?, you'll be glad to know there are many nutritious alternatives available that don't compromise on flavor.

Quick Summary

This comprehensive guide highlights numerous brands and DIY methods for crackers made without industrial seed oils, emphasizing alternatives that use healthier fats like olive, avocado, and coconut oil to create delicious snacks for a better diet.

Key Points

Check Labels Carefully: Not all products from a 'healthy' brand are seed oil-free, so always verify the ingredient list.
Explore Specific Brands: Look for companies like Hu, Mary's Gone Crackers, Simple Mills, and Laiki that prioritize healthier fats.
Consider Alternative Fats: Search for crackers made with olive oil, avocado oil, or coconut oil instead of common seed oils.
Go DIY for Full Control: Making your own crackers at home is the best way to control all ingredients and ensure they are seed oil-free.
Focus on Healthy Fats: When replacing seed oils, opt for fats known for their beneficial properties, such as extra virgin olive oil or avocado oil.
Choose Whole Foods: Reducing intake of ultra-processed foods is a key strategy for lowering overall seed oil consumption.

Why Choose Crackers Without Seed Oils?

The growing scrutiny surrounding industrial seed oils, such as canola, soybean, and sunflower oil, has prompted many to seek out alternatives in their diet. Concerns often revolve around the high processing methods used to extract these oils, which critics claim can lead to inflammatory compounds and an imbalanced omega-6 to omega-3 fatty acid ratio. While many studies support the heart-healthy benefits of replacing saturated fats with polyunsaturated fats (like those in seed oils), opting for snacks made with less-processed fats can be part of a larger strategy to reduce your intake of ultra-processed foods. The good news is that many brands have responded by creating delicious crackers with healthier, minimally-processed oil alternatives.

Brand Spotlights: Store-Bought Seed Oil-Free Crackers

Finding crackers without seed oils requires careful label reading, but several brands consistently offer options that use healthier fats. Here are some popular choices:

Hu Grain-Free Crackers: These crackers are grain-free and made with high-quality ingredients, avoiding industrial oils entirely.
Mary's Gone Crackers: Known for their use of whole grains and seeds, many of their varieties, particularly the 'Super Seed' line, use fats other than common seed oils.
Simple Mills Almond Flour Crackers: These gluten-free crackers use nut flour and healthier fats, making them a popular choice for those avoiding seed oils.
Laiki Rice Crackers: This brand specifically advertises its use of palm fruit oil, which is not a seed oil, and offers a tasty, gluten-free alternative.
Wisecrackers Avocado Oil & Sea Salt: As the name suggests, this snack cracker is specifically made with 100% avocado oil, offering a savory and clean option.
Julian Bakery Primal Thin Crackers: Designed for a paleo-friendly diet, these crackers are crafted with alternatives to common grain and seed oil ingredients.
Crunchmaster Multi-seed Crackers: While you should always check the label, some of Crunchmaster's lines, like the grain-free options, may avoid standard seed oils.

The Importance of Reading Labels

It is crucial to read the ingredient list for every product, even within brands known for healthier options. Formulas can change, and different varieties within the same brand may use different oils. Look for crackers made with olive oil, avocado oil, coconut oil, or no oil at all.

Making Your Own Crackers: The DIY Advantage

The most effective way to ensure your crackers are completely seed oil-free is to make them yourself. This gives you total control over the ingredients, from the type of fat to the flours and seasonings. Homemade crackers can be surprisingly simple to prepare and offer a rewarding, wholesome alternative to store-bought versions.

Here's a list of possibilities for DIY seed oil-free crackers:

Cheese-Based Crackers: Use a simple mixture of almond flour and mozzarella cheese for a keto-friendly, oil-free option.
Seed Crackers: Combine various seeds (like chia, flax, and sesame) with warm water, which acts as a binder, and bake until crispy.
Olive Oil Crackers: A classic recipe using flour, water, and extra virgin olive oil provides a crisp, flavorful cracker that pairs perfectly with cheeses.
Avocado Oil Crackers: For a mild, neutral-flavored cracker, a simple recipe can be made with flour, water, and avocado oil.
Coconut Oil Crackers: Combine coconut flour or other gluten-free flours with melted coconut oil for a unique, richer flavor.

Comparison: Common Cracker Fats vs. Healthier Alternatives

To help you make an informed choice, here is a comparison of fats commonly found in crackers versus the healthier alternatives.


Feature	Common Cracker Fats (e.g., Canola, Soybean Oil)	Healthier Cracker Fats (e.g., Olive, Avocado Oil)
Source	Seeds that require industrial extraction processes.	Fruits (olives, avocados) or expeller-pressed coconuts.
Processing	Highly refined, often involves high heat and chemical solvents.	Cold-pressed or expeller-pressed, minimizing heat and chemicals.
Omega Profile	High in omega-6 fatty acids, potentially leading to an imbalanced ratio.	Balanced omega profiles or higher in anti-inflammatory monounsaturated fats.
Heat Stability	Generally high, but prone to oxidation during high-heat cooking.	Extra virgin olive oil has a lower smoke point, while avocado oil is very heat stable.
Flavor	Often neutral and used for mass-produced uniformity.	Can be more robust and add to the overall taste (e.g., peppery olive oil, buttery avocado oil).

Conclusion

Whether you opt for a carefully selected store-bought brand or decide to venture into homemade baking, finding crackers that don't use seed oils is entirely achievable. By becoming a savvy label reader and exploring the options available, you can choose snacks that align with your nutritional goals and offer a cleaner, more wholesome eating experience. The benefits of choosing crackers with healthier fats extend beyond just avoiding certain oils; they also encourage a greater awareness of the ingredients in your food. For more information on different cooking oils and their health implications, consider resources like the article on the topic published by Harvard Health.

Frequently Asked Questions

Seed oils are vegetable oils extracted from the seeds of plants, such as canola (rapeseed), sunflower, soybean, corn, and cottonseed. They often undergo high-heat and chemical refining processes.

Brands like Hu Grain-Free Crackers, Mary's Gone Crackers (Super Seed varieties), Simple Mills Almond Flour Crackers, Laiki Rice Crackers, and Wisecrackers Avocado Oil & Sea Salt offer products specifically made without common seed oils.

No, 'organic' certification only guarantees that ingredients are grown organically; it does not dictate the type of oil used. Many organic crackers may still use organic sunflower or canola oil, so checking the ingredient label is essential.

Look for ingredients such as extra virgin olive oil, avocado oil, coconut oil, or butter listed on the packaging. The absence of fats like canola oil, soybean oil, or vegetable oil is a good indicator.

Many nutrition experts consider avocado oil to be a healthier choice than industrial seed oils. It is rich in heart-healthy monounsaturated fats and generally undergoes less intensive processing.

For a keto diet, options include crackers made with almond flour and cheese (homemade or store-bought) or specific brands like Julian Bakery Primal Thin Crackers that avoid grains and industrial oils.

Yes, it is possible to make oil-free crackers. Recipes often use flaxseeds and chia seeds, which form a gel-like binder when mixed with hot water, creating a crunchy, healthy cracker.