Low FODMAP cracker recipe

Low FODMAP cracker recipe

Here is a super easy and cheap low FODMAP cracker recipe (and gluten free).

Indeed, when following a low FODMAP diet, our usual snacks may sometimes not be suitable. According to me, having low FODMAP snacks is key to “success”.  They will help you keep going when you are hungry but there is nothing low FODMAP in your fridge.

I mostly use buckwheat flour as it’s one of the best flours to get crunchy but not brittle crackers. Yet, for a better result, always mix several low FODMAP flours.

For the taste, I often blend herbs from my herbs garden such as rosemary and oregano until I get a powder. If you don’t have an herb garden, use the mix herb you find in the store.

Serve with lactose-free dips, hard cheese or hummus (up to 42 g of canned chickpeas is still low FODMAPS). I love the cracker-tasty cheese and banana combination !

Low FODMAP cracker recipe

Low FODMAP cracker recipe ingredients

  • 150 g buckwheat flour
  • 50 g rice flour
  • 50 g teff or sorghum flour
  • 3 tbsp olive oil extra virgin
  • Curry, cumin, chili, mustard seeds according to your taste
  • 2-3 dried tomatoes (optional)
  • Mixed herbs
  • Water (~200 g)
  • Pumkin seed (23 g/portion)
  • sunflower seed (6 g/portion)

Mix all the basic ingredients. Add enough water to obtain a non-sticky ball. Let it rest for 30 minutes.

Roll out the dough between two sheets of parchment paper. Sprinkle with seeds and roll it a few times to incorporate them into the dough.

Bake in the oven at 160°C (320°F) for about twenty minutes.

Store these crackers in an airtight box. You can keep them for up to two weeks.

If you have a sweet tooth, you can swap the spices & herbs with cacao powder, cinnamon, and a touch of maple syrup!

Looking for more recipes?

Have a look at my Low FODMAP guide to get 2-week menus with recipes

This low FODMAP diet starter guide is the perfect guide to start the low FODMAP diet.

You’ll get all the information you need and no need to look for the FODMAP foods content or recipes : everything is in there !

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