What Kind of Crackers Can You Eat on a Keto Diet?

October 21, 2025 •

4 min read

According to research published by sources like Keto Diet App, tracking net carbs is key to a ketogenic diet, which often requires low-carb alternatives to traditional snacks. Understanding what kind of crackers can you eat on a keto diet is essential for satisfying cravings without compromising your nutritional goals.

Quick Summary

Several types of low-carb crackers are suitable for a ketogenic diet, including homemade versions using seed, nut, or cheese bases, as well as specific store-bought brands. The choice depends on personal preferences for texture, flavor, and preparation time.

Key Points

Nut and Seed Base: Use a mix of ground and whole flax, chia, and sunflower seeds for homemade keto crackers rich in fiber and crunch.
Almond Flour is Versatile: Almond flour provides a more traditional, buttery texture and is perfect for cheesy keto cracker recipes.
Bake Your Own Cheese: Create simple, zero-carb cheese crisps by baking shredded or sliced cheese until crispy and golden.
Choose Reputable Brands: For store-bought options, look for brands like Keto Naturals or HighKey that specify low net carbs and use keto-friendly ingredients.
Always Check Labels: When buying crackers, carefully check the ingredient list for hidden starches, sugars, or flours that are not keto-friendly.

The Basics of Keto-Friendly Crackers

Traditional crackers are made from wheat flour, making them a high-carbohydrate snack that is incompatible with a ketogenic diet. The key to finding keto-friendly alternatives lies in replacing that high-carb base with low-carb, high-fat ingredients. The most common substitutes are nut flours (like almond flour), various seeds, and cheese.

Net Carbs: The Most Important Number

When evaluating any cracker, whether homemade or store-bought, always check the net carb count. Net carbs are the total carbohydrates minus fiber and sugar alcohols, as these do not significantly impact blood sugar. For most people on a keto diet, keeping net carbs below 20-50 grams per day is the goal. Many keto-specific products prominently display their net carb count, but for homemade versions, you will need to do a little math.

Homemade Keto Crackers: Your Best Bet for Control

Making your own keto crackers gives you complete control over ingredients and flavors. It can often be more cost-effective than buying specialized products and ensures there are no hidden starches or oils that could knock you out of ketosis.

Nut and Seed Crackers

Nut and seed-based crackers are incredibly popular in the keto community for their satisfying crunch and nutritional value. Seeds like flax, chia, sesame, and sunflower are high in fiber and healthy fats. Using psyllium husk can act as a binding agent, holding the cracker together beautifully.

Common Ingredients:

Ground flaxseed meal for binding
Whole flaxseeds, chia seeds, sesame seeds, and sunflower seeds for texture
Psyllium husk powder to create a gel-like consistency
Water, salt, and your choice of herbs and spices

Almond Flour Crackers

For those who prefer a more traditional 'flour-like' texture, almond flour is a fantastic alternative. It pairs well with cheese and seasonings to create a savory, buttery snack.

Simple Almond Flour and Cheese Crackers:

Ingredients: Almond flour, shredded cheese, and a small amount of water.
Method: Combine the ingredients in a food processor until a dough forms. Roll it out thinly between parchment paper, cut into shapes, and bake until golden and crispy.

One-Ingredient Cheese Crisps

The simplest keto cracker recipe uses just one ingredient: cheese. Baking thin slices or shredded piles of cheese until they are crisp yields a savory, zero-carb snack similar to a 'Cheez-It'.

How to Choose Store-Bought Keto Crackers

For convenience, many keto-friendly cracker brands are now available. When shopping, always read the nutrition label and ingredient list carefully. Look for products that list almond flour, seeds, and cheese as primary ingredients.

Top Contenders in the Market

Keto Naturals: These crackers, made with a nut and seed flour blend, are known for a great snap and satisfying flavor. They are also notably low in net carbs.
HighKey: Made with almond flour, these crackers come in flavors like cheddar and everything. The company even helpfully provides nutritional information for the whole bag.
Flackers: These are crackers made primarily from pressed flax seeds. They are extremely low in carbs and high in fiber but have a strong toasted flaxseed flavor.

Ingredient Awareness: Some low-carb crackers may use ingredients like resistant tapioca starch or vital wheat gluten. While these can still fit into a keto diet, they may not be suitable for those with gluten sensitivities or individuals following a very strict version of the diet. For maximum confidence, opt for brands with a simple ingredient list.

Comparison Table: Homemade vs. Store-Bought Keto Crackers


Feature	Homemade Crackers	Store-Bought Crackers
Cost	Generally more budget-friendly as bulk ingredients are cheaper.	Can be expensive, especially for premium brands.
Ingredients	You control every ingredient, avoiding hidden carbs or additives.	Must carefully read labels for less-keto-friendly ingredients.
Preparation	Requires time for mixing, rolling, and baking.	Ready to eat straight from the package.
Customization	Endlessly customizable with different seeds, flours, and seasonings.	Flavor and texture options are limited by the brand.
Texture	Varies widely based on ingredients (e.g., crisp seed crackers, softer almond flour).	Often has a more uniform, consistent texture.

Creative Ways to Enjoy Your Keto Crackers

Crackers are not just for snacking on their own; they are perfect vehicles for a variety of low-carb toppings and dips.

With Cheese and Meats: A classic pairing. Use your keto crackers on a charcuterie board with hard cheeses and cured meats.
With Dips: Pair them with low-carb dips like guacamole, salsa, or spinach artichoke dip.
As a Base: Use larger, sturdier homemade crackers as a base for mini pizzas or as a vessel for things like cream cheese and smoked salmon.
Crushed Toppings: Crumble them up to use as a crunchy topping for salads or baked dishes. This works especially well for cheesy or seasoned homemade crackers.

For extra flavor in homemade crackers, consider using nutritional yeast for a cheesy taste without the dairy. This ingredient can also boost the nutritional profile of your crackers, providing vitamins and minerals important for those with a limited diet.

Conclusion

Satisfying a cracker craving while on a keto diet is not only possible but can be a delicious and creative endeavor. Both homemade and store-bought options exist, catering to different levels of convenience and control. For the budget-conscious and those who enjoy cooking, making your own crackers from seeds, almond flour, or baked cheese offers immense customization. For busy individuals, reputable brands like Keto Naturals and HighKey provide a convenient, pre-packaged solution. The key is to always be mindful of ingredients and net carb counts to ensure your snack supports your overall ketogenic lifestyle. Choosing the right kind of cracker can be a simple pleasure that keeps your diet on track.

For more detailed nutritional information on many keto-friendly ingredients, you can explore reliable resources like the KetoDiet App ingredient database.

Frequently Asked Questions

Flax seeds, chia seeds, sunflower seeds, and sesame seeds are all excellent choices. Flax and chia seeds also act as binders when ground, helping to hold the crackers together, especially when combined with psyllium husk.

You can use nutritional yeast, a deactivated yeast that has a naturally savory, cheese-like flavor. It can be mixed into the cracker dough or sprinkled on top before baking for a delicious, dairy-free cheesy taste.

Not necessarily. While almond flour is a keto-friendly ingredient, some commercial products might add less keto-friendly ingredients like resistant starches or sweeteners. Always check the full ingredient list and nutritional facts to be sure.

Rolling the dough as thinly and evenly as possible is the best way to achieve crispiness. Some recipes also recommend baking at a lower temperature for a longer time, or even leaving them in a cooling oven to dry out completely.

Yes, coconut flour is a viable low-carb option, but it absorbs a lot of moisture. Recipes using coconut flour often require more liquid or eggs and may result in a slightly different, more delicate texture than almond flour or seed-based crackers.

If you don't have crackers, several other keto-friendly options work well for dips, including pork rinds, celery sticks, cucumber slices, bell pepper strips, or even baked cheese crisps.

Making your own gives you full control over ingredients, customization, and cost, but takes more time. Buying them is more convenient and ensures a consistent texture, though it's typically more expensive and requires careful label reading.