Seeking a gluten-free snack that’s as nutritious as it is delicious? Look no further than our Healthy Homemade Pumpkin Seed Crackers. Made with homemade pumpkin seed flour and a blend of tasty seeds, these crackers offer a delightful crunch and flavor that’s sure to satisfy your snack cravings. I also love to add them on top of a salad for a little crunch and added nutrients.
Why This Recipe Works
This recipe stands out for its simplicity and rich flavor. The combination of pumpkin seed flour, hemp seeds, sesame seeds, and savory seasonings makes these crackers a protein-rich and gluten-free treat. Plus, they are easy to make at home!
Ingredient Notes
- Pumpkin Seed Flour: Ground from pumpkin seeds, this flour adds a nutty flavor and is rich in healthy fats, magnesium, and zinc.
- To make your own pumpkin flour, add pumpkin seeds to a blender and process until a flour-like consistency. Then, pass through a sieve to remove any leftover coarse bits. The one in the shop is always super green, so I was a bit sad when my homemade version turned out to be a light green (wondering if some brands are adding food coloring), and I will confess to adding a few pinches of matcha to give it that bright green color you see on the video. It’s probably a waste of matcha (you could not taste it, and it lost its color while cooking), but it made me very happy for a few minutes!
- Hemp Seeds: Known for their high level of omega-3 fatty acids, hemp seeds add a pleasant texture and a boost of protein.
- Sesame Seeds: Using both black and white sesame seeds gives a visual appeal and extra crunch. Sesame seeds are a good source of calcium on a plant-based diet.
- Nutritional Yeast: The magic ingredient! Nutritional yeast is a deactivated yeast, meaning it does not make your food rise. It has a cheesy umami flavor. You will often see it in plant-based recipes as a cheese replacer. But best of all, it’s a great source of B vitamins and is surprisingly high in protein, with 2 to 4g of protein per tablespoon, depending on the brand you’re using.
Step-by-step Instructions
Combine all the dry ingredients in a bowl. Add the olive oil and warm water and stir well until thoroughly combined. Let the mixture rest for 5 minutes, allowing the ingredients to bind together.
Place the mixture on baking paper, covering it with a second piece. Roll out to approximately 0.3 cm thick using a rolling pin. Remove the top layer of baking paper. It can be a little sticky, so I really recommend using the two-baking paper sheet method.
Bake in the preheated oven for 25 to 30 minutes or until crispy. All ovens are slightly different, so check for desired crispiness and adjust cooking time as needed.
Allow the crackers to cool down, then break apart with your hands. Enjoy your homemade healthy pumpkin seed crackers!
Variations and Tips
- Feel free to experiment with different seasonings or add different seeds for additional texture. Remember to adjust cooking times if you change the thickness of the crackers.
- Enjoy these Healthy Homemade Pumpkin Seed Crackers as a snack, or pair them with your favorite dips and spreads. Happy snacking!
- We also have some amazing dips to pair them with, like our Beetroot Hummus, Mediterranean Sun-Dried Tomato Dip, Avocado Bean Dip, and Caramelized Onion Dip.
Homemade Healthy Pumpkin Seed Crackers
Enjoy crunchy and delicious pumpkin seed crackers, made with homemade pumpkin seed flour and sesame seeds. Perfect for a gluten-free snack!
Equipment
Ingredients
Cracker Ingredients
- ¾ cup (48 g) pumpkin seed flour - see notes
- ½ cup (100 g) hemp seeds
- ½ cup (75 g) sesame seeds - black and white
- 1 tsp onion flakes - or powder
- 1 tsp garlic granules - or powder
- 2 tbsp (15 g) nutritional yeast
- ¼ tsp sea salt flakes
- ½ tsp red chili flakes
- 2 tbsp olive oil
- ⅓ cup (80 ml) warm water
Instructions
- Preheat the oven to 320°F (160°C)
- Combine all the dry ingredients in a bowl. Add the olive oil and warm water and stir well until thoroughly combined. Let the mixture rest for 5 minutes, allowing the ingredients to blend together.
- Place the mixture on baking paper, covering with a second piece, of baking paper. Roll out to approximately ⅒ inch (0.3cm) thick using a rolling pin. Remove the top layer of baking paper.
- Bake in the preheated oven for 25 to 30 minutes or until crispy, rotate the baking tray halfway through. All ovens are a bit different, so I recommend to check the crackers for desired crispiness and adjusting cooking time as needed, especially for the first batch.
- Allow the crackers to cool down completely, then break apart with your hands. Enjoy your homemade pumpkin seed crackers as a delicious snack.
Notes
Storage: The crackers can be stored in an airtight container for up to a week.
Seasonings: This recipe is very versatile! Feel free to experiment with different seasonings to suit your taste.
Pumpkin Seed Flour: To make your own pumpkin flour, add pumpkin seeds to a blender and process until a flour-like consistency. Then, pass through a sieve to remove any leftover coarse bits. This is a lot more budget-friendly and will ensure the flour is fresh, as ground seeds can get rancid quite quickly. The one in the shop is always super green, so I was a bit sad when my homemade version turned out to be a light green ( it also made me wonder if some brands are adding food coloring 👀), and I will confess to adding a few pinches of matcha to give it that bright green color you see on the video. You can’t taste it, but I loved the added color when making it! So definitely optional 🙂
Oven temperatures: This recipe was tested in a convection (fan-forced) oven, which circulates hot air so it bakes faster and more evenly. If you’re using a conventional (non-fan) oven, you can try increasing the temperature by about 35°F (20°C), baking on the middle rack, and rotating the tray halfway through. Every oven behaves a little differently, so results may vary. Start checking a few minutes before the suggested time and trust your eye: they may need a little longer to turn golden.
Video
Nutrition Information
Per Serving/Portion
Calories: 82 kcalCarbohydrates: 2 gProtein: 3 gFat: 7 gSodium: 32 mgFiber: 1 gVitamin A: 0.7 IUVitamin C: 0.2 mgCalcium: 8 mgIron: 0.9 mg
FAQ
Can I use store-bought pumpkin seed flour?
Yes, absolutely! Pumpkin seeds are more widely available than pumpkin flour, so we wanted to give you the option, but both are fine.
Are these crackers vegan and gluten-free?
Absolutely! This recipe is 100% vegan and gluten-free.
How long can I store the crackers?
Store in an airtight container for up to a week.
Is this recipe nut-free?
Yes, these crackers are made with seeds, which means they are safe for nut-free allergies and are suitable to add to your kids’ lunch box, too!
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Could I use hemp seed protein powder either in lieu of or in addition to the hemp seed flour? Thank you!
Hi Rachel, I would not recommend! You need the fats in there for it to bind 😊
I am unclear how these crackers stick together.. The seeds are oily and crumbly… even seed flour is crumbly. Can you explain?
Hi JJ, the warm water and olive oil in step 2 turn the dry mix into a sticky dough, and the 5 minute rest helps it come together. Rolling it thin between two sheets of baking paper presses everything together, then it sets as it bakes and crisps up 😊
To make it green that lasts is maybe a little spirulina or chlorella powder an option …… ?
Yes I think that’s a good idea! I have not tried cooking spriulina, or chlorella before, but it’s worth a try 🙂 Let us know if you try!
If I roll the mix to .3 cm thick, what would the approximate dimensions be, ie 9”x13” rectangle?
What is Rocket?
It’s also called aragula, it’s a bitter with a slight peppery taste, great for salad!
Made these over the weekend and they were absolutely delicious!
Thank you so much 😊
Oh that’s so great to hear, thank you Debra!