Which crackers can you eat on keto?: A Guide to Low-Carb Crunch

October 28, 2025 •

2 min read

According to a 2024 study, nearly one-quarter of adults actively try to limit or avoid carbohydrates, with many turning to the ketogenic diet. For those following this low-carb eating plan, finding satisfying, crunchy snacks can be a challenge, prompting the question: Which crackers can you eat on keto? The good news is there are several delicious store-bought and homemade options that fit perfectly into your macros.

Quick Summary

This guide outlines the best types of low-carb crackers, including cheese crisps, almond flour, and seed-based options. It details key nutritional factors and ingredients to look for, offering both brand recommendations and simple DIY recipes.

Key Points

Check Net Carbs: Always look at the nutrition label and ensure the cracker's net carb count per serving is very low, ideally under 5g.
DIY Crackers are Easy: Simple, homemade recipes using ingredients like almond flour, seeds, or cheese allow for complete control over macros and ingredients.
Explore Different Bases: Common keto cracker bases include cheese (for zero-carb crisps), almond/coconut flour (for a traditional feel), and various seeds (for high-fiber options).
Pair with Keto Dips: Enhance your snack with a keto-friendly dip like guacamole, spinach dip, or whipped feta.
Mind Ingredients: Be cautious of hidden fillers and sugars, even in products labeled as 'healthy' or 'low-carb'.
Popular Brands Exist: Brands like HighKey, Keto Naturals, and ParmCrisps offer convenient, high-quality, pre-made keto crackers.

Understanding Keto-Friendly Crackers

Traditional crackers are high in carbohydrates, making them unsuitable for the ketogenic diet. Keto-friendly crackers replace high-carb ingredients with low-carb alternatives like almond flour, various seeds, and cheese. When selecting store-bought options, checking the nutritional label for net carbs (total carbohydrates minus fiber) is crucial. Aim for crackers with a very low net carb count per serving, ideally less than 5 grams.

Popular Store-Bought Keto Crackers

Numerous store-bought options are available for convenient keto snacking.

Cheese-Based Crackers

Made from baked or dehydrated cheese, these offer a naturally low-carb, high-fat, and high-protein snack. Examples include ParmCrisps, Whisps, and Simple Truth Cheese Crisps.

Almond and Coconut Flour Crackers

These crackers use almond or coconut flour as a base, providing a texture similar to traditional crackers. Options include HighKey Crackers, Keto Naturals Crackers, and Fat Snax Almond Flour Crackers.

Seed Crackers

Seed-based crackers made with flax, chia, sunflower, or pumpkin seeds are a fiber-rich and crunchy choice. Look for brands like Flackers, Julian Bakery Primal Thin Crackers, or The Low Carb Co. Super Seed Crackers.

Homemade Keto Cracker Recipes

Making your own crackers allows for ingredient control and flavor customization.

Simple Almond Flour Crackers

Ingredients typically include almond flour, egg, olive oil, and salt. The process involves mixing ingredients, rolling the dough thin between parchment paper, cutting into shapes, seasoning, and baking at 350°F (175°C) until golden brown. Cooling is essential for crispiness.

One-Ingredient Cheese Crisps

This easy recipe requires only shredded or sliced cheese. Simply arrange cheese on parchment paper and bake at 250°F (120°C) for 30–35 minutes until golden and crispy. Allow them to cool completely for maximum crispness.

Comparison of Common Keto Cracker Types

To aid in selection, here's a comparison:


Feature	Cheese Crisps	Almond Flour Crackers	Seed Crackers
Primary Ingredients	100% Cheese	Almond Flour, Egg, Oil	Various Seeds (flax, chia)
Net Carbs	Often near 0g	Typically 1-4g per serving	Very low, often 1-3g per serving
Flavor Profile	Rich, savory, salty, and cheesy	Nutty, mild, and savory	Earthy, nutty, and robust
Texture	Crunchy and delicate	Solid, biscuit-like snap	Very crunchy, dense, and rustic
Best For	Cheese boards, plain snacking	Dips, spreads, canapés	Hearty dips, solo snacking

Choosing the Right Cracker for You

Consider your preferences when choosing keto crackers. Cheese crisps are ideal for the lowest carbs and savory flavor. Almond flour crackers offer a traditional texture for dips. Seed crackers provide fiber and healthy fats. Ingredients for homemade options are widely available, including from online retailers specializing in healthy foods like Thrive Market.

Conclusion

Enjoying crackers on a ketogenic diet is possible with the variety of low-carb store-bought and homemade options available. By focusing on ingredients like cheese, almond flour, and seeds, and checking net carb counts, you can find satisfyingly crunchy snacks that fit your low-carb lifestyle.

Frequently Asked Questions

No. While many seed and nut-based crackers are keto-friendly, you must always read the ingredients list and nutritional information. Some store-bought options can contain added sugars or high-carb flours that make them unsuitable for a keto diet.

Yes, you can make cheese crisps in the microwave for a faster result. Place shredded or sliced cheese on a parchment-lined, microwave-safe plate and heat in 20-30 second intervals until bubbly and crisp. However, oven-baking often provides a more consistent, less oily texture.

Almond flour is made from blanched almonds and has a finer texture, resulting in a smoother cracker. Almond meal includes the almond skins and is coarser, which gives crackers a more rustic texture and darker color.

For a crispier cracker, roll the dough as thinly as possible before baking. Additionally, ensure they are cooked until golden brown and allow them to cool completely, as they will continue to crisp up as they cool.

Store homemade keto crackers in an airtight container at room temperature for a few days to maintain freshness. For longer storage, you can keep them in the refrigerator or freezer.

For vegan or egg-free crackers, chia seeds or ground flaxseeds are excellent binding agents. When mixed with water, they form a gelatinous substance that holds the dough together perfectly.

Yes, pork rinds are a popular zero-carb and high-fat substitute for crackers. They provide a salty, crispy crunch that works well with dips or as a standalone snack.