Diabetic-Friendly Low-Carb Crackers
Diabetic-Friendly Low-Carb Crackers
Crispy rosemary almond-flour crackers — the perfect low-carb crunch for dips and cheese
These diabetic-friendly low-carb crackers are everything a cracker should be: thin, golden, and shatteringly crisp — made with almond flour, olive oil, and fresh rosemary, with none of the carbs of the boxed kind.
Each serving has 5 g of protein and only 2 g net carbs.
Why you'll love these crackers
- 5g protein per serving — a snack with substance
- Only 2g net carbs per serving
- Thin, golden, and shatteringly crisp
- Blood-sugar friendly — no flour, no sugar
- Perfect with dips, cheese, and charcuterie
- One bowl, simple ingredients
Health notes
- Diabetic-friendly: No flour, no sugar — minimal blood-sugar impact.
- Low carb: Just 2g net carbs per serving.
- Gluten-free: Almond-flour base is naturally gluten-free.
- Healthy fats: Almond flour and olive oil.
Key element — roll thin and cool on the pan
Roll the dough to 1/8 inch thick and let the crackers cool completely on the hot pan. They crisp up as they cool — pulling them early leaves them soft.
Ingredients
Crackers
- 2 cups almond flour
- 1 large egg
- 2 Tbsp olive oil
- 1 tsp fresh rosemary, finely chopped (or ½ tsp dried)
- 1 Tbsp chia seeds (optional)
- ½ tsp garlic powder
- ½ tsp salt, plus flaky salt for topping
Swaps
- Egg-free: Use 1 flax egg (1 Tbsp ground flax + 3 Tbsp water).
- Herbs: Swap rosemary for thyme, oregano, or everything-bagel seasoning.
- Cheesy: Add ¼ cup grated parmesan to the dough.
- Spicy: Add ¼ tsp cayenne or red pepper flakes.
Instructions
| 1 | Heat the oven. Heat to 325°F. Line a large sheet pan with parchment. |
| 2 | Mix the dry. Stir the almond flour, rosemary, chia seeds (if using), garlic powder, and salt in a bowl. |
| 3 | Make the dough. Stir in the egg and olive oil until a firm dough forms. |
| 4 | Roll thin. Roll the dough between two sheets of parchment to ⅛ inch thick. Remove the top sheet. |
| 5 | Cut and dock. Cut into 2-inch squares with a pizza cutter, prick each with a fork, and sprinkle with flaky salt. |
| 6 | Bake and crisp. Bake 15–18 minutes until golden at the edges. Cool completely on the pan — they crisp as they cool. |
Pro tips
- Rolling between parchment stops the dough from sticking to the pin.
- Even thickness is everything — thin spots burn while thick spots stay soft.
- Watch them closely after 12 minutes — almond flour browns fast.
- Break apart any crackers that baked together along the score lines.
- Store airtight the moment they're cool — humidity softens them.
Nutrition
| Nutrient | Per serving (6) |
|---|---|
| Calories | 160 |
| Protein | 5g |
| Net carbohydrates | 2g |
| Total carbohydrates | 4g |
| Fiber | 2g |
| Total fat | 14g |
| Sodium | 200mg |
Estimates per serving (4 crackers, 6 servings), based on almond flour, egg, and olive oil.
Variations
Everything bagel
Swap the rosemary for 1 tablespoon of everything-bagel seasoning.
Parmesan
Add ¼ cup of grated parmesan to the dough for cheesy crackers.
Thyme and sea salt
Use fresh thyme instead of rosemary with flaky sea salt on top.
Spicy
Add ¼ teaspoon of cayenne to the dough for a gentle kick.
Storage
| Method | Time | Notes |
|---|---|---|
| Room temperature | Up to 1 week | Airtight container; add a silica pack if humid |
| Freezer | Up to 2 months | Freeze baked crackers; re-crisp in the oven |
| Re-crisp | — | 5 minutes at 300°F brings back the crunch |
FAQ
Test your knowledge
5 quick questions about these crackers
1. Protein per serving?
2. Net carbs per serving?
3. What's the crispiness secret?
4. What temperature do the crackers bake at?
5. How many crackers does the recipe make?
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