A Spicy Perspective

Low Carb Cauliflower Crackers

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These crunchy Low Carb Cauliflower Crackers are amazingly gluten free, grain free, paleo and vegan to fit into any diet. So tasty, you won’t even miss the grains!

Low Carb Cauliflower Crackers Recipe - Gluten Free, Vegan & Paleo!
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Low Carb Crackers

Jump in on the cauliflower craze with wholesome Low Carb Cauliflower Crackers!

Are you looking for a healthy alternative to highly processed snacks filled with carbs, grains, fats, sugars, and preservatives, or do you just like trying new recipes?

Low Carb Crackers #ASpicyPerspective #GlutenFree #Vegan #Paleo #GrainFree #DairyFree #SugarFree

Health Benefits

Either way, these Low Carb Cauliflower Crackers are a toasty, nutty, vegetable-based cracker that is, in fact:

  • grain free
  • dairy free
  • sugar-free
  • vegan 
  • paleo friendly

There are probably a few other “frees” in there that I forgot to mention as well.

Making Low Carb Cauliflower Crackers Recipe - Gluten Free, Vegan & Paleo!

Low Carb “Chips”

Low Carb Cauliflower Crackers are a crispy, crunchy, surprising treat. They are a taste and texture all their own.

Don’t be mistaken, these little crackers are no sub-par substitute for those commercially manufactured, highly addictive tidbits. They are their own entity that couldn’t possibly masquerade as anything else.

Carbs in Cauliflower #ASpicyPerspective #GlutenFree #Vegan #Paleo #GrainFree #DairyFree #SugarFree

Do Low Carb Cauliflower Crackers Taste like Cauliflower?

Yes, Low Carb Cauliflower Crackers unapologetically taste like cauliflower, and the seeds, spices, and other ingredients that they are actually made from.

Trust me, they are delicious.

How To Make: Low Carb Cauliflower Crackers Recipe - Gluten Free, Vegan & Paleo!

How To Make Low Carb Cauliflower Crackers

I must tell you right now that this recipe is not for the faint of heart.

After all, it takes a bit of manipulation to transform a vegetable that is 92 percent water into distinctively delectable crackling morsels that in no way resemble their original constituents.

Don’t let that deter you, if I can do it so can you! A little steaming, a little chopping, a bit of squeezing, mixing and toasting, that doesn’t sound too hard now, does it? It is nothing you can’t handle.

Carbs in Cauliflower #ASpicyPerspective #GlutenFree #Vegan #Paleo #GrainFree #DairyFree #SugarFree

No Microwaving

There is no microwaving in this recipe. I have seen many versions of cauliflower crackers that tell you to microwave the cauliflower. Why?

I wanted to create a healthy nourishing and digestible cracker, therefore no microwaving.

Awesome Low Carb Cauliflower Crackers Recipe - Gluten Free, Vegan & Paleo!

Cauliflower Cracker Ingredients

Coconut flour, flax, and chia seeds offer nutrients, flavor, and are the binding force to the mix. Baking alone will not produce the desired crunch.

We must also make sure the crackers are dried to perfection. Allowing them to rest in a warm oven for a while will do just that.

Low Carb Chips #ASpicyPerspective #GlutenFree #Vegan #Paleo #GrainFree #DairyFree #SugarFree

How Many Carbs Are In Cauliflower?

In one head of Cauliflower, there are 29 grams of carbs. low carb recipe!

Our Low Carb Cauliflower Crackers will disappear quickly so you may want to double or triple the batch while you’re at it!

See The Recipe Card Below For How To Make Low Carb Cauliflower Crackers. Enjoy!

Other low carb recipes you might like:

Low Carb Cauliflower Crackers Recipe - Gluten Free, Vegan & Paleo!
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4.80 from 15 votes
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Low Carb Cauliflower Crackers

Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Low Carb Cauliflower Crackers Recipe – This amazing gluten free, grain free, paleo, vegan cracker recipe will fit into any diet! So tasty, you won’t even miss the grains!
Servings: 8 Servings


  • 1 head cauliflower 1 pound
  • 2 tablespoons ground flax seeds
  • 2 tablespoons ground chia seeds
  • 2 tablespoons coconut flour
  • 2 tablespoons of nutritional yeast
  • 2 tablespoons of sesame seeds
  • ½ teaspoon lemon pepper
  • 1 teaspoon salt
  • 1 pinch of cayenne pepper


  • Wash, clean, and cut the cauliflower into chunks, Place in a steamer basket in a large pot with 1-2 inches of water. Cover with a lid, bring the ,water to a boil and steam for 3-5 minutes.
  • Cool the cauliflower, then chop in a food processor to small even pieces. Place the cauliflower in a cheese cloth or flour sack towel and squeeze out most of the liquid.
  • Heat the oven to 400 degrees F. Place all ingredients in a bowl and mix well. Let it sit for 10 minutes. Roll out the mixture between 2 sheets of parchment paper, to 1/8 – 1/4inch thick, forming it into a large rectangle.
  • Remove the top sheet of parchment. Bake for 15-20 minutes until lightly browned, cover with another baking sheet and flip the pan over. Bake for 15-20 minutes. Turn off the oven.
  • Cut into crackers with a knife or pizza cutter. Place the crackers back in the oven, and allow them to slowly cool and dry until the oven is just barely warm and the chips are crisp, 1-2 hours.


If in a hurry, buy frozen steamed riced cauliflower. Allow it to thaw and start from the squeezing process. Store in an air tight container.


Serving: 6crackers, Calories: 64kcal, Carbohydrates: 7g, Protein: 3g, Fat: 3g, Saturated Fat: 1g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 1g, Trans Fat: 0.004g, Sodium: 318mg, Potassium: 262mg, Fiber: 4g, Sugar: 2g, Vitamin A: 8IU, Vitamin C: 35mg, Calcium: 60mg, Iron: 1mg
Course: Snack
Cuisine: American
Author: Sommer Collier

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49 comments on “Low Carb Cauliflower Crackers”

  1. Made these a second time (WITH seseme seeds!) and made sure the water was squeezed out of the cauliflower real good. Turned out great! These are simply my favorite cracker of all time…homemade OR store bought!!

  2. These are terrific!! I even forgot the seseme seed (darn!) and they are still good. Somewhat laborious, squeezing the water out of the cauliflower but worth the effort and I will make them again. It took several hours for them to dry (didn’t squeeze out ENOUGH water?) and after two hours, when they weren’t dry, I turned the oven back on to 175 and continued drying for another couple hours. I was looking for a cracker recipe that didn’t use almond flour because I didn’t have any. But I had ALL the ingredients on hand for this recipe (including the seseme seeds!). A real keeper! Thanks!

  3. I have not tried this yet but it looks simple enough for me. I will post after I do.

  4. Pingback: Cheesy Cauliflower Breadsticks Recipe | Low Carb Yum

  5. Pingback: 15 Recipes For Low-Carb & Paleo Crackers - Irena Macri | Food Fit For Life

  6. Sounds delicious and pretty simple! If I were to make this recipe with store bought cauliflower flour, how much would I use?

  7. My son is allergic to sesame. Is it a driving flavor in the dish? I was thinking of maybe replacing it with cooked quinoa, or leaving it out altogether. What are your thoughts? Thank you in advance for your recommendation! I can’t wait to try this! :)

  8. Good but way too salty! And I like salty food!

  9. Pingback: Savoury Paleo Snacks | Thrive Paleo

  10. Hi! I’m excited to try these and will be using frozen riced cauliflower. Can you please tell me how to measure this? 1lb while frozen? Cups? Thanks for any help. 

  11. Pingback: The Cauliflower Craze – The Majestic Life

  12. Looks like a great recipe so far, and very versatile and open to many flavor combinations!

     However, being new to baking with cauliflower, I took the total prep time as a matter of fact (total time: 1 hr). I was not so pleasantly surprised when I read the last line “let cool in oven for 1-2 hours.”

    Maybe I’m extra sensitive because I’m hangry, but I think that should be noted in the total recipe time.

  13. These look amazing. Are the Chia and Flax seeds just an addition, or do they help with the binding? Anything that can be used in place of those if I’m avoiding seeds?


  14. Pingback: 15 Recipes For Low-Carb & Paleo Crackers - Irena Macri | Food Fit For Life

  15. Pingback: 15 Recipes For Low-Carb & Paleo Crackers - Eat Drink Paleo

  16. The recipe looks good but can I check the serves, the recipe shows 30 serves of 6 crackers per serve so 180 crackers all up which seems wrong. I imagine the recipe makes 30 crackers and I’d like to confirm that the nutrition count is for 6 crackers. Many thanks I’m looking forward to trying this.

  17. We love this healthy snack!

  18. Genius- these are great!

  19. What a great cracker recipe!!

  20. What a creative recipe! Who would have thought that you can make crackers out of cauliflower. YUM!

  21. This is such an amazing idea! Such a healthy snack! My kids loved it!

  22. I have a few friends who are GF and these were total winners!

  23. Genius! So yummy and I needed more low carb snack ideas!!!

  24. Who woulda thought cauliflower would make such yummy crackers? Delish!

  25. These were yummy but very brittle. Definitely couldn’t scoop any hummus with it without it cracking into little pieces. My daughter on keto didn’t like them but that’s her loss, I ate the entire pan! I need to play with the recipe a bit so it doesn’t seem to take an entire day though…
    With some butter or cream cheese and a piece of smoked salmon on top these were such a great snack. Or with avocado/guac, perfection!

  26. I’m confused about the 4th step. Do I keep the pan covered with the second pan inside the oven while it bakes a second time again?

    • Hi Olive,

      Sorry about that! You just place another pan over the top, so that when you flip them, the crackers are still on a baking sheet, not on the floor. You do not bake them covered. Does that make sense?

  27. How can this recipe have an entire head of cauliflower but have 0g dietary fiber? Is that a typo?

  28. What a great recipe! Can’t wait to try it. How much do you think would be one serving? How many crackers?

  29. I can not get to the actual recipe, I have clicked on both page 2 and on the box “click here to get the recipe” and it just takes me back o the beginning of the page with the pictures and description. Would really like to try this recipe.

  30. Pretty easy.  A nice change.  I omitted the lemon pepper & used a spicy pepper blend.  They turned out nice & crisp.  

  31. Wow this is a treat ! You have brought it all up to a completely new level ! Keeper definitely. Thank you !

  32. I’ve never used nutritional yeast and see there is large and mini flake. Which did you use?

    • I used the large flakes of nutritional yeast just because that is what I had on hand. Either one will do, it will break up and be blended in with the other ingredients.

  33. Can frozen cauliflower rice be used instead of fresh?

    • I have made this recipe with frozen cauliflower and it works great. You don’t have to steam it. Just thaw and go right to the chopping and squeezing steps. If you buy the riced version you won’t even need to chop it..

  34. What is the Cholesterol count in the cauliflower cracker recipe?

    • There is zero cholesterol. Cholesterol only comes from animals (meat) and things made by animals (eggs, milk, butter etc.) and we humans also make cholesterol within our bodies, just like other animals do. 

  35. What can you use in place of coconut flour? I have the rest of the ingredients. I am not vegan, but I am trying to eat healthier. I thought I may use them as a chip replacement at special occasions.


  36. Can you substitute almond flour in place of coconut flour? My husband is diet controlled diabetic and there are less cabs in almond flour.

  37. Is there a printed version of the recipe. I am not finding the amounts , directions and temperatures for this. There are pretty photos and an enthusiastic description, but not any details. Would love to try it if I can get the detailed instructions.