Tasty Recipe: Grain Free, Nut Free, Gluten Free Seed Crackers

Grain Free, Nut Free, Gluten Free Seed Crackers

25th July 2016

By Elisha McFarland N.D.

Guest writer for Wake Up World

It may be hard to believe that foods so tiny can offer up a host of nutritional and healing benefits, but that’s just what these seeds do. Nutritionally they offer a health trifecta –healthy fats, protein and fiber.

Made from chia, sunflower, sesame, pumpkin and flax seeds, this grain-free, nut-free, gluten-free seed cracker recipe is a simple way to incorporate the health benefits of seeds into a tasty, versatile everyday snack.

Aside from being a great source of vitamins and minerals, there are numerous studies on the health benefits of adding seeds to your daily diet; benefits that include protecting your body against arthritis, diabetes, cancer, heart disease and stress.

Health benefits of the seeds used in this recipe:

Chia Seed: These tiny little seeds are from the mint family and are quite versatile. You can enjoy them in fruit drinks, smoothies, pudding, as a flour in baked goods, as an egg substitute, or even mixed with flour and seasonings as a breaded topping for a chicken, fish or veggie dish.

Per gram chia seeds contain:

 •   8x more Omega 3 than salmon
 •   6x more calcium than whole milk
 •   3x more iron than spinach
 •   15x more magnesium than broccoli
 •   2x more fiber than bran flakes
 •   6x more protein than kidney beans
 •   4x more phosphorous than whole milk

[For more information, please see: Chia Seed: Ancient Food of Aztec Warriors, Now on Wall Street.]

Sesame Seeds: Another tiny seed with a big nutritional punch. These seeds are very high in B1, calcium, iron, fiber, magnesium, phosphorous, and zinc. Sesame seeds contain stress relieving magnesium and calcium. The high zinc content helps to repair damaged body tissue and improve skin elasticity. Protein makes up 20% of this tiny seed. Sesame also contains lignans, which can lower blood pressure as well as protect the liver. These seeds contain protein, and phytosterols that are helpful in lowering cholesterol levels.

[For more information, please see: Sesame Seeds – Ten Amazing Health Benefits Of This Super-Seed.]

Sunflower Seeds: Sunflower seeds contain both polyunsaturated and monounsaturated fats which raise HDL cholesterol and lower LDL cholesterol. Sunflower is rich in folate, a B vitamin that helps build new cells, antioxidant rich vitamin E, copper and selenium, all of which are important elements in supporting heart health and balancing cellular damage. Eating a quarter cup of sunflower seeds provides your body with 82 % of the vitamin E and 34 % of the selenium you need in a day.

[For more information, please see: 5 Health Benefits of Sunflower Seeds.]

Flax Seed: Flax seed is high in soluble and insoluble fiber, 4 Tablespoons of ground flax is equal to 8 grams of fiber. Flax fiber has the effect of lowering cholesterol, keeping bowels regular and stabilizing blood sugar. Flax also contains essential fatty acids which help keep joints supple, bones strong and skin smooth.

[For more information, please see: 70 Reasons To Eat More Flaxseed.]

Pumpkin Seeds: This seed is high in carotenoids, a plant derivative that enhances immune activity and the disease fighting ability of the body. Pumpkin seeds contain phytosterols compounds that have been found to reduce levels of LDL cholesterol and enhance the body’s immune response. Also high in omega 3 fatty acids and zinc, which are important nutrients for skeletal health. Consuming ¼ cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, a mineral in which most Americans are deficient. Pumpkin seed is rich in tryptophan, an amino acid that converts to serotonin. Consuming pumpkin seeds can help promote a restful night of sleep. 

[For more information, please see: The Remarkable Healing Properties of Pumpkin Seed.]

Grain Free, Nut Free, Gluten Free Seed Crackers - fb

Recipe: Grain Free, Nut Free, Gluten Free Seed Cracker

Gregg B

This recipe requires a dehydrator, and makes 1 tray of crackers.


  • 1/2 cup sesame seeds
  • 1/2 cup black sesame
  • 1/3 cup sunflower seeds, soaked
  • 1/3 cup pumpkin seeds, soaked
  • 1/3 cup flax seeds
  • 1/3 cup chia seeds
  • 1 tsp. Italian herbs
  • 1 tsp. salt
  • 1 1/2 cups filtered water


  1. Soak the pumpkin and sunflower seeds overnight, drain and rinse.
  2. In a medium-sized mixing bowl, combine the sesame seeds, sunflower seeds, flax, pumpkin, chia seeds, herbs and salt. Stir together, making sure the seasoning is well incorporated.
  3. Add the water, mix well.
  4. Set aside for 30 minutes. This will give the flax and chia seeds time to gel and thicken.
  5. Spread the batter 1/4? thick on the non-stick sheets that come with the dehydrator.
  6. Score the crackers to the size and shape that you want.
  7. Dehydrate at 115 degrees. After about 2 hours, flip the crackers over onto the mesh sheet and gently peel the non-stick sheet off. Continue to dehydrate for 8-10 hours or until dry.

Tip for flipping the crackers:

Set the dehydrator tray in front of you. Place a mesh sheet on top of the crackers, followed by another dehydrator frame. The crackers are now sandwiched between two trays. Pinch the edges together and flip over. Remove the tray and non-stick sheet.

I enjoy these crackers with my herb & garlic dairy-free cheese.

Related reading: The Importance of Eating Seeds for a Healthy Diet – Tips, Benefits & Recipes.


About the author:

Elisha McFarland

Elisha McFarland N.D., D. A. Hom., CWR., M.H. is the founder of My Health Maven. Elisha turned her debilitating illness from mercury poisoning into a dedicated passion to helping others. The My Health Maven website covers a wide range of topics including non-toxic living, health tests at home, the healing power of foods, home remedies, food ingredients, dental health and environmental illness. Her goal is to share her experience and knowledge, to help others live life more abundantly.

Elisha’s articles are widely published throughout alternative media such as The Organic Consumer’s Association and Food Matters TV. She is also a contributor to GreenMedInfo, Natural Health 365, The Hearty Soul and Eat Local Grown.

You can connect with Elisha at her website myhealthmaven.com or Facebook.com/myhealthmaven.

Previous articles by Elisha McFarland: 


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