Have you been at an impasse when it comes to adding fiber to your low carb, keto diet? Does it seem challenging to find delicious low in carbs and high in fiber food options? If so, you are going to love my keto high fiber crackers.
Finding crackers that are both low in carbs and delicious seems to be in short supply. Sure you can use cheese chips and pork rinds when you are wanting something with a crunch. But sometimes this girl misses both the flavor and texture that only a good cracker can provide.
So I went on a quest to create a true cracker experience without the worry of the carbs. I’m thrilled to report that this recipe accomplished this.
If you’re looking for high fiber recipes you might also want to try my keto high fiber bread that gives you the flavor of whole wheat without any grains.
Keto High Fiber Crackers
These low carb fiber crackers are great not just for those doing keto but anyone who is wanting a gluten-free option. I love how they are delicious by themselves as a snack and yet sturdy enough for dips and even my authentic keto-friendly salsa.
Let me be candid with you, getting enough fiber on a keto diet can be challenging. There I said it. Sure, you should get most of your fiber from green leafy vegetables, but sometimes that’s not enough.
Which is why when I decided to create a low carb cracker recipe, I also decided to make it a high fiber option.
Why? Well, there is no denying that constipation can occur on low carb, keto diets. But frankly, any change in our diet can also cause this.
Dr. Eric Westman, offers some recommendations about how to address this problem, including drinking sufficient water, increasing non-starchy, fibrous vegetable intake, and even using the occasional sugar-free candy that contains sugar alcohols for its mild laxative properties.
Alternatively, you can ensure you’re getting enough fiber through a supplement.
But I am a fan of creating natural foods that are high in fiber to get enough of it in your diet.
If I’m given the option of taking a fiber supplement or a tasty snack, what do you think I’m going to choose?
Something tells me you are in my camp when it comes to this too. Which is why I am sharing my recipe for keto high fiber crackers. A tasty effective way to add fiber to your diet.
Low Carb High Fiber
As a recipe creator, I wanted a way to offer you a delicious cheese cracker that would be high in fiber yet low in carbs.
I know there are plenty of good recipes out there for keto crackers, but I not only wanted a delicious cracker, but I also wanted it to meet my fiber needs easily.
Can I hear an amen from those who’ve been wanting a keto treat that also took care of your fiber intake?
Dealing With Cravings
I must admit that at times I’ve craved regular wheat crackers. But no matter how strong craving can be, I refuse to have a gluten-loaded cracker. Because frankly, it’s the last thing my body needs.
After I made the connection that I had a very high intolerance to wheat and that consuming it made my fibromyalgia symptoms flare, I’ve avoided wheat like the plague.
Which is why I usually resort to pork rinds when I want something crunchy. Don’t get me wrong pork rinds are great and all, but they offer no added fiber to my diet and doesn’t have the exact mouth-feel of a cracker.
I will admit that I have succumbed to plantain chips when a strong craving strikes but these are way too high in carbs and not a great option.
A recipe like this can satisfy a craving and still manage to keep you safely in ketosis.
How To Make A High Fiber Keto Cracker
Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you, I will earn a commission if you click through and make a purchase.
These keto high fiber cheese crackers hit the spot perfectly, by dealing with my craving and providing me with fiber.
What makes my keto crackers high in fiber? They are packed with chia seeds, flax seeds, and psyllium powder.
The following are the ingredients you’ll need to make these crackers, the full recipe printable card is at the bottom of the page.
- Cheddar Cheese
- Coconut Flour
- Parmesan Cheese, the kind that comes in a container
- Freshly Grated Parmesan Cheese
- Psyllium Powder
- Chia Seeds
- Whole Flax Seeds
- Sesame Seed, Black & White
- Dry Spices
- Dry Herbs
Is that enough fiber for ya? Well, it certainly was for our family.
I knew I had a winner when my keto high fiber crackers tasted like a traditional wheat cracker. Making me feel like I was cheating. I knew I was onto something special when a keto recipe tastes like a major cheat.
Also, check out our Amazon Store for our recommendations. You might be surprised by how many great keto options are at your disposal.
This recipe was originally posted 5/17 and was updated with clearer instructions and new pictures
Join Our Jesus And Keto Movement
In case you don’t know, Randy and I came to the keto diet looking at it from a Christian perspective. As believers, we live our lives supported by God’s grace.
So when the Holy Spirit led us to combine our Christian faith and the keto diet, we did so in hopes of finding lasting transformation.
Randy had been a diabetic for over 15 years and he was dealing with the consequences of this disease. I was a survivor of the Guillan Barre Syndrome and was fighting fibromyalgia and chronic sciatica.
To say we needed God’s intervention is putting it mildly. When we followed the Holy Spirit’s prompting to we got on the path to real transformation.
Knowing firsthand the benefits of this decision we have created a closed Christian group that is using the keto diet to transform their lives. We invite you to join our Private Facebook Group and see if it’s not the key you have been missing. Note that once you click the link you will be prompted to answer a few questions that ensure that you understand what this group stands for.
Favorite Keto Hack To Stay On Track!
Arming yourself with keto recipes is certainly key in doing this diet long enough to see the many benefits. But even with the best low carb ketogenic recipes sometimes additional help is needed.
This is when we also encourage you to have the right supplements to help you get and stay in ketosis. Because when you have the right tools the keto diet becomes easier.
Perhaps you’ve struggled to get into ketosis consistently on your low carb keto diet, or you’ve hit a plateau that doesn’t seem to budge, consider using Perfect KETO’s bundle to assist you. It’s a great way to see the benefits sooner rather than later.
You’ll learn how to elevate your ketones naturally enter into ketosis more quickly. Being at a deeper level of ketosis will help reduce your appetite, carb cravings, and give you lasting energy. These are the things you want to see happen as they make this diet sustainable and it’s why we recommend them.
Wondering which foods you should avoid when doing Keto? This Keto Food Guide will assist you in doing the Keto Diet correctly.
Perfect Keto has offered our readers a 20% off discount on their products. Simply use this link and the code FITTOSERVE at checkout.
Feel free to reach out to us with any of your questions we would be happy to assist you.
- ½ cup shredded sharp cheddar cheese
- ½ cup coconut flour
- ½ cup of finely ground parmesan cheese (what comes in a container)
- ½ cup of freshly ground parmesan cheese
- 2 teaspoons of psyllium powder
- ¼ cup of chia seeds
- ¼ cup of whole flax seeds
- 2 tablespoons of white sesame seeds
- 2 tablespoons of black sesame seeds
- 1 teaspoon of baking powder
- 1 teaspoon of onion powder
- 1 teaspoon of garlic powder
- 1 teaspoon of dried basil leaves
- 1 teaspoon of dried oregano leaves
- ½ teaspoon of sea-salt
- ¼ teaspoon of black pepper
- ¼ teaspoon of red pepper flakes
- 3 tablespoons of avocado or olive oil or any other healthy oil of your choice
- 1 cup of water
- 1 whole egg
- Pre-heat oven 350 degrees
- In a large mixing bowl combine the cheeses, coconut flour, psyllium powder, seeds, spices, herbs. Stir until well combined.
- To this mixture add the water, oil and egg to the and stir until a fully incorporated dough forms.
- Divide the dough in half and roll out the dough thinly between two sheets of parchment paper. The thinner you roll out the dough the crispier the crackers.
- Using a pizza cutter cut the dough into crackers and place on a parchment lined cookie sheet
- Bake at 350 degrees for 25-30 minutes or until lightly brown around the edges
- You can also opt for a more organic shape and bake the whole cracker dough in two batches. Once they are baked and allow to cool you can break into large smaller pieces.
If you choose to not roll out to thinly, you get more of flatbread consistency. This is also a very good and delicious option.
Nutrition Information:Yield: 20 Serving Size: 1
Amount Per Serving:Calories: 45 Total Fat: 3.5g Saturated Fat: 1.5g Cholesterol: 18mg Sodium: 35mg Carbohydrates: 2.2g Net Carbohydrates: .5g Fiber: 1.7g Sugar: 0.1g Protein: 2.3g