Perfectly crunchy and satisfying gluten-free protein crackers! These are sturdy enough for dipping and tasty enough to enjoy on their own.
This recipe was originally published in March 2019. It has been updated for content and photos.
You and your family will LOVE these protein crackers, so when snack time hits, make this your go-to high-protein choice.
With perfect texture, great flavour, whole grains, healthy carbs, and nutrient-dense ingredients, you cannot go wrong here.
These healthy crackers are far superior to anything you’ll find in the grocery store.
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Reader Feedback
⭐⭐⭐⭐⭐ These are lovely! Nice and crunchy, very tasty and I love all the nutrients in these. My kids and I enjoyed, and asked when I'll be making them again. - Judy
Why you’ll love these
- They’re made using wholesome ingredients like white beans, chickpea flour, and oat flour.
- High in protein with 12 grams of protein per serving.
- NO artificial colors, flavours, added sugar, or preservatives. Just the good stuff!
- They’re allergen-friendly, gluten-free, dairy-free, and nut-free, making them school-safe, workplace-safe, and gym-safe.
- These protein crackers are also tried and tested with an oil-free version!
- They’re sturdy and perfect for dipping. (I like them with hummus.)
- Fun to make with your little ones to get them excited about healthy eating. Plus, all you need are some pantry ingredients (no eggs).
These crunchy protein crackers were given a double thumbs up by my hubby (Mr. Healthy Kitchen) and both my boys. They devoured the entire batch almost before I could finish snapping some pics. 😉
Ingredients + Substitutions
Here’s what you’ll need to make this delicious protein crackers recipe.
- Beans: I like white to keep the colour of these crackers kid-friendly. I have not tried other beans, but I imagine the results should be similar.
- Flour: A mix of oat flour, chickpea flour, and tapioca starch (also known as tapioca flour).
- Milk: I’m using soy milk, but any other non-dairy milk would work too.
- Spices: I like a mix of onion powder, garlic powder, and salt, but feel free to customize to your taste.
Instructions
(This is a summary with step-by-step photos, full recipe measurements and instructions are in the recipe card below.)
Add the beans and milk to your blender and puree until smooth. (photo 1)
Transfer the bean mixture to a large mixing bowl. (photo 2)
Add all the dry ingredients to the same bowl. (photo 3)
Then mix until combined and you have a ball of dough. (photo 4)
NOTES: The dough will be firm, but softer and stickier than pizza dough.
Stretch the dough (half at a time) between two sheets of parchment paper. (photo 5)
Once it’s thinly rolled out, remove the top sheet of parchment paper. (photo 6)
NOTE: The thinner the dough, the crunchier your crackers will be and the quicker they will bake.
Use a silicone spatula to straighten out any round edges if you want mostly square crackers. (photo 7)
Then cut into a grid pattern using a pizza cutter or sharp knife and gently push each row over. (photo 8)
Poke the protein crackers all over with a fork to make holes. (photo 9)
Optional: Brush the crackers with a good quality oil. (photo 10)
Optional: Then sprinkle with rosemary, or other herbs and spices, if you’d like. (photo 11)
Bake the crackers until golden and crispy, let them cool, and then separate them as needed. (photo 12)
Enjoy your homemade protein crackers with your favourite dip or spread, or as is.
Variations
Here are a few ideas to switch up this delicious cracker recipe.
- Cut them into larger flatbread-style shapes or smaller bite-size crackers.
- Make them spicy with a teaspoon of cayenne pepper, black pepper, or red pepper flakes added to the mix.
- Top them with sesame seeds, flax seeds, poppy seeds, chia seeds, everything bagel seasoning, chopped pumpkin seeds, or sunflower seeds for added texture and protein. (If avoiding oil, you can also mix any of these seasonings into the dough.)
- Increase the protein by adding 1-3 tablespoon of ground flax seed, chia seeds, or almond flour (only if you can have nuts).
- Try new flavours such as Italian seasoning, cajun, taco seasoning, nutritional yeast for cheesiness, or any other combination of spices you’d like.
How to serve them
Use a variety of different spreads and dips. Here are some of my favourites.
- All the hummus! (Roasted red pepper, dill pickle, jalapeno, peanut butter, so many choices!)
- Dairy-free beer cheese dip, spinach artichoke dip, sour cream and onion dip, or ranch dressing.
- Spread with your favourite nut butter! (Think peanut butter, almond butter, cashew butter, pecan butter, walnut butter, or pistachio butter.) – Or sweeten it up with our homemade healthy nutella!
- Add these crackers to your next vegetable tray, or make a cheese and cracker spread.
Storage
Store your homemade protein crackers (once cooled completely) in a sealed container at room temperature for up to 5 days.
To freeze, make sure the crackers are cooled to room temperature and store them in a freezer-safe airtight container for up to 3 months.
Expert Tips
- If you don’t have oat flour or chickpea flour on hand, you can make some by grinding oats and/or chickpeas in a high-speed blender. (I use my Vitamix).
- The dough will be firm, but softer and stickier than pizza dough. This is normal.
- Use TWO sheets of parchment paper (1 below and 1 above the dough) when stretching, to prevent it from sticking to your rolling pin.
- Separate the rows of protein crackers AND prick the dough with a fork before baking for ultimate crispiness.
More healthy high-protein snack recipes
If you tried this recipe, please let me know in the comments below. I always love hearing from you! Don't forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest, and YouTube to see more delicious food.
Buon appetito
Rosa
📖 Recipe
Ingredients
Wet Ingredients
- 19 ounce can white kidney beans drained + rinsed (approx 2 cups)
- ½ cup soy milk or plant milk of choice
Dry Ingredients
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¾ teaspoon sea salt or to taste
- 110 grams oat flour approx. 1+¼ cup
- 120 grams chickpea flour | garbanzo flour approx. 1+¼ cup
- 2 tablespoons tapioca starch or cornstarch
Optional
- olive oil
- crushed dried rosemary
Instructions
- Preheat oven to 350℉/176℃ and line two large baking sheets with parchment paper.
- Blend the beans and milk until smooth and then transfer the mixture to a large bowl.
- Add all the dry ingredients and mix until you have a ball of dough. It will be firm, but softer and stickier than pizza dough.
- Divide the dough roughly in half and place each half on your prepared trays, or work on your counter if easier. (Make sure the dough is on parchment paper, and not directly on your tray or counter to prevent sticking.)
- Place another sheet of parchment paper over the dough and use a rolling pin to flatten and stretch the dough as evenly and thinly as possible without breaking it. Then remove the parchment paper on top of your dough and smooth out any rough or rounded edges to make them straight with a silicone spatula or your fingers. (This will help with even, uniform crackers, but is not entirely necessary.)
- Cut the dough into a grid pattern with a cookie or pizza cutter. Slightly separate each row and column by pushing the edges over with your cutter. This will help crisp up the edges. Then use a fork to prick the dough all over.
- Optional: Brush the dough with olive oil and sprinkle with rosemary and extra salt if you'd like.
- Bake in your preheated oven for 30-35 minutes, until the edges of your crackers are golden. Remove from the oven, let cool to room temperature, and serve with a dip or as is.
Notes
- If you don’t have oat flour or chickpea flour on hand, you can make some by grinding oats and/or chickpeas in a high-speed blender. (I use my Vitamix).
- The dough will be firm, but softer and stickier than pizza dough. This is normal.
- Use TWO sheets of parchment paper (1 below and 1 above the dough) when stretching, to prevent it from sticking to your rolling pin.
- Separate the rows of protein crackers AND prick the dough with
Zain Khandwala says
Great-looking recipe! Will be trying it over the next couple of days, and will report back. A few questions:
1. Have you dried using any other beans? (Just curious, as white kidney beans aren’t typically my favorite)
2. Have you tried varying the ratio of oat to chickpea flour? I was thinking of upping the latter for more protein content?
3. Have you tried adding baking powder or any other leavening? (Again, just curious, as I like a light texture in a cracker)
Thanks much!
Rosa says
Hi Zain, I haven’t tried another bean as I wanted to keep the crackers as lightly coloured as possible and no I didn’t try more chickpea flour. (I did try all oat)
I did try a half teaspoon of baking powder and it didn’t make a huge difference but feel free to add some if you prefer.
Hope you enjoy!
Judy says
These are lovely! Nice and crunchy, very tasty and I love all the nutrients in these. My kids and I enjoyed, and asked when I’ll be making them again.
rosa says
Thanks so much for the wonderful review Judy!
Katiie says
Hi. Making these tonight. What is the best way to store the crackers?
rosa says
Once cooled, you may store them in a sealed container or jar at room temperature for up to 5 days. Enjoy!
Penny says
Hi
Can we use any other flour other than oat?
rosa says
Hi Penny, I haven’t tried making these with another flour but feel free to experiment. Please report back if you try another flour. 🙂
Alison says
I have a 13-year old daughter with ARFID (avoidant restrictive food intake disorder) and her diet consists of all white foods. We have a hard time getting protein and fiber into her, and are very concerned with the amount of highly processed foods and sugars she consumes, so this cracker recipe gave me some hope. I made them last night with some modifications because I didn’t have the exact ingredients and didn’t want to go to the store. I used almond flour instead of chickpea flour, oat milk instead of cashew milk, and pinto beans instead of white kidney beans. As her tastes are super sensitive and she refuses to even taste anything that she thinks smells or tastes suspicious, I was worried she may detect the beans. She won’t try rosemary but I had some everything bagel seasoning that she does like and very lightly sprinkled that onto the crackers to mask any potential bean flavor. I also didn’t tell her about the beans as that would have been a deal-breaker. I am so pleased to share she LOVES these crackers!! Feeding a child with ARFID is so so hard and I feel relief that I can finally give her something that’s GOOD for her and doesn’t cause a fight. Thank you for this recipe that will now be a staple in our home!!
rosa says
Hi Alison, I really appreciate you stopping by and taking the time to leave your feedback. Although I’m not familiar with AFRID, I can certainly appreciate the struggle you must feel daily and I’m thrilled that she enjoyed these crackers. I hope you continue to find more healthy recipes for her to enjoy. Good luck! 🙂
Rita says
Great recipe with lots of flavour and crunch. Will be making again!
rosa says
Thanks Rita, glad you enjoyed.
Roslia Santamaria says
This looks super tasty!! I can’t wait to give it a try! It’s all delicious ingredients 🙂
rosa says
Thanks so much Roslia. Enjoy!
Jenn says
What a great way to get beans into picky eaters’ bellies! And homemade is always best so you know there are no preservatives or hidden ingredients in these crackers!
rosa says
Thanks so much for the feedback Jenn. You’re absolutely right on homemade! 🙂
Amanda says
Wow! These look awesome! Love that they are gluten free and packed with protein. I’ve never made my own crackers but I’m going to have to give it a try!
rosa says
Thanks Amanda! I highly recommend them.
Becca says
wow these look awesome! I can totally imagine eating them with some hummus!
rosa says
Thanks so much Becca! 🙂