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White Bean Protein Crackers [Oil Free Option]

white bean protein crackers close up in bowl

These protein crackers are a huge success with my very picky toddler, and that is REALLY saying something. Seriously, give these a try, you will not be disappointed. They pack a ton of protein, and make a super satisfying, savory snack. They’re crispy and flavourful and perfect for dipping! Your picky kids (or spouse) will NEVER guess that they’re primarily made from beans. So feel good about snack time with this healthy, nutritious, wholesome recipe.

white bean protein crackers in a bowl with red pepper hummus beside it for dipping

So as I mentioned, my toddler is a super picky eater. His favourite foods consist of crackers, cookies, chips…you know, the good stuff. So here I am begging him to eat a vegetable when it dawns on me! Why not make a healthy version of something he already likes? So I get to work on making some healthy, yet still delicious crackers. I knew I wanted to include beans, but the rest I was unsure of. This recipe did take several attempts of trail and error to get it just right, but I’m proud to say that I finally have it! I’m so glad I made the effort because my little guy just gobbles these up!

How to make white bean protein crackers?

First combine all your dry ingredients in a large bowl and set aside. (If you don’t have oat flour or chickpea flour on hand, you can make them by grinding oats and/or chickpeas in a high speed blender. I use my Vitamix) Then add the beans and plant milk to your blender and purée. Mix your bean mixture into your flour mixture until you have a ball of dough resembling pizza dough. This will take a couple of minutes of mixing.

ball of dough for protein crackers in large bowl

Now, working on your counter or baking tray, lay out a sheet of parchment paper and place half of the ball of dough on top. Lay another sheet of parchment paper on top of the dough and roll it out with a rolling pin until very thin and as evenly as possible. The thinner the dough, the crunchier the cracker you will get. When you’re happy with the thinness of your dough, remove the top piece of parchment paper. Then gently even out any rough edges by pushing gently with a silicone spatula in order to get square crackers.

Using a cookie or pizza cutter, cut your dough into a grid pattern. Then gently push each row and column over so there is a little space in between. This will also help with extra crispiness. Finally, prick your dough all over using a fork and drizzle with olive oil, extra salt and rosemary if desired. Repeat with second half of dough.

Bake your crackers for about 35 minutes, until golden and crispy. Then remove from the oven and let cool to room temperature and enjoy!

These crackers pair extremely well with Roasted Red Pepper Hummus! But they also taste great on their own.

white bean protein crackers being dipped into roasted red pepper hummus

Did you enjoy these white bean protein crackers? Try some more gluten free snacks!

protein crackers pin

white bean protein crackers close up in bowl

White Bean Protein Crackers

Course: Snack
Cuisine: American
Keyword: gluten free, oil free, vegan
Prep Time: 25 minutes
Cook Time: 35 minutes
Total Time: 1 hour
Servings: 6 Servings
These delicious protein crackers are made using wholesome ingredients for a gluten free cracker option that is perfect for dipping!
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Dry Ingredients

  • 1/4 tsp garlic powder
  • 1 tsp salt
  • 1 cup oat flour, gluten free if preferred
  • 1/4 cup chickpea flour
  • 2 tbsp corn starch

Wet Ingredients

Optional Ingredients

  • 1 tbsp olive oil
  • 1 tsp crushed dried rosemary


  • Preheat oven to 350 degrees F and line two large baking sheets with parchment paper.
  • In large bowl, combine all the dry ingredients and set aside.
  • Add the beans and milk to your blender and purée until creamy. Then pour your bean mixture into the bowl and mix until you have what resembles a ball of pizza dough.
  • Cut the dough roughly in half and place half on each prepared tray, or work on your counter if easier. (Either way, make sure the dough is on parchment paper, and not directly on your tray or counter.)
  • Place another sheet of parchment paper over the dough and using a rolling pin, flatten and stretch the dough as evenly and thinly as possible without breaking. Then using a silicone spatula, straighten out any rough or rounded edges to make the dough square or rectangular in shape. (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 using a fork, prick the dough all over.
  • Optional: With a silicone brush, brush the olive oil over top all your crackers, and then sprinkle with the rosemary and extra sea salt if desired.
  • Bake for 35 minutes, until the edges of your crackers are lightly golden. Remove from the oven and let cool to room temperature and serve with hummus or alone.
Calories: 248kcal | Carbohydrates: 39g | Protein: 11g | Fat: 5g | Sodium: 409mg | Potassium: 480mg | Fiber: 7g | Vitamin C: 1.1mg | Calcium: 47mg | Iron: 3.1mg
DID YOU TRY THIS RECIPE?Mention on IG and tag #thishealthykitchen!
*Nutritional information is an estimate, calculated using online tools.

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  1. Pingback: 30 Gluten Free Recipes for Kids • Snacks, Meals, and Healthy Desserts

  2. Alison

    5 stars
    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

      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! 🙂

  3. Jenn

    5 stars
    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!

  4. Amanda

    5 stars
    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!

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