Low FODMAP crackers

I have been experimenting with various recipes for home-made crackers over recent months, and I am pleased to say the perseverance has paid off! In my opinion, these crackers are tastier than any of the commercially available varieties that are low in FODMAPs, and have the added bonus of being able to be adapted to include different grain and seeds. Just don’t delete the flaxseeds (linseeds) as this is what binds the mixture together.

What you need:

½ cup of flax seeds (linseeds)

2 cups well cooked brown or white rice

2 cups of cooked quinoa

½ cup sesame seeds or poppy seeds

2 tablespoons of soy sauce or tamari

1 teaspoon of salt (optional)

3 tablespoons of sesame oil

What you do:

  1. Combine flax seeds with ½ cup of water. Allow to soak until thick and gluggy.
  2. Toast sesame seeds until they colour slightly.
  3. Heat oven to 180oC.
  4. Combine rice, quinoa, soaked flax seeds, sesame seeds, salt, soy sauce and oil in a large mixing bowl.
  5. Add ¼ of rice mix to a blender (or use a stick blender in the mixing bowl) and blend until a sticky dough forms. You can make the dough more or less textured depending on your preference.
  6. Divide dough into four portions and place one portion between two pieces of baking paper greased with olive oil.
  7. Roll out dough until about 3 – 4 mm thick.
  8. Remove the top layer of baking paper and score with a knife into preferred size and shaped crackers.
  9. Brush or spray with olive oil and bake for 30 to 40 minutes or until the crackers are crisp and light brown.
  10. Remove from oven and allow to cool for 5 minutes before separating into individual crackers.
  11. Repeat with the remaining dough.
  12. Store in an airtight container. This makes 16 serves. Crackers will stay crispy for up to a week. Don’t worry they won’t last that long!



Use 2 tablespoons rosemary instead of soy and olive oil instead of sesame oil for a Mediterranean alternative.

Blogged by Kerith Duncanson – February 2016

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