Cait's Crackers

GAPS-friendly, Grain-free (Gluten-free)

These days, there are plenty of grain-free, GAPS-compliant and paleo-friendly cracker recipes to be found on the internet and in cookbooks.  I offer you my version.  I enjoy these garlic-y, cheesey,  roasted red pepper crackers as a snack by themselves or topped with other goodies.  Enjoy, experiment, and share...

 Tools and Equipment (besides the "typical" kitchen items):

  • Parchment paper
  • Off-set spatula


  • 3/4 cup sunflower seed kernels soaked and dried*
  • 3/4 cup pumpkin seeds soaked and dried*
  • 1 cup hard salty cheese (such as pecorino romano) shredded
  • 2 colourful bell peppers (yellow, orange or red) roasted, peeled, and seeded**
  • 1/2 teaspoon minced garlic
  • 1/2 teaspoon dried oregano finely crumbled
  • 1/4 - 1/2 teaspoon sea salt finely ground

In a food processor (or coffee grinder), process seeds until they become a meal or coarse flour.

Combine seed meal with the remaining ingredients and mix until dough is smooth.

Line a large cookie sheet with the parchment paper.  Spoon dough onto the parchment paper and spread, using the off-set spatula, until the cracker dough is about 1/8" thick.

Dehydrate the sheet of cracker dough in a 170o oven overnight (6-12 hours, depending on humidity levels) until crisp.  (In extremely humid conditions, this may take as long as 24 hours.)

Cool to room temperature, break into large crackers and store in an airtight container.  Crackers may keep as long as two weeks if properly stored.


*To soak and dry seeds, place seeds in a clean jar, add 1 tablespoon sea salt per pint of seeds and generously cover with  filtered (or other good quality) water.  Stand the jar in a bowl to catch the water that will slightly overflow.  Allow seeds to soak 6-24 hours.  Drain the seeds and rinse.  Spread seeds in a single layer on a cookie sheet.  Dry the seeds in a slow (150-170o ) oven overnight (12-24 hours) stirring occasionally, or use a dehydrator.  When seeds are crispy, allow them to cool and store them in an airtight container.


**To roast the bell peppers, place whole peppers on a baking sheet and run them under a preheated broiler until the skins are just turning black.  With tongs, turn the black side down.  Continue broiling and turning until all sides of the peppers are turning black.  Place the broiled peppers in a deep bowl or pot and cover tightly.  Let the peppers sit for 10-15 minutes as the steam from the hot peppers loosens their skins.  When the peppers are cool enough to handle, remove their skins, open them and remove their seeds.