Low Carb Cauliflower Crackers

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. But don’t worry, each serving of crackers (about 6 chips) has only 1 gram of carbs making this a 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!
4.84 from 12 votes

Low Carb Cauliflower Crackers

Prep Time
20 mins
Cook Time
40 mins
Total Time
1 hr
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: 6 Servings
Nutrition Facts
Low Carb Cauliflower Crackers
Amount Per Serving (5 crackers)
Calories 85 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 423mg 18%
Potassium 347mg 10%
Total Carbohydrates 9g 3%
Dietary Fiber 5g 20%
Sugars 2g
Protein 4g 8%
Vitamin C 56%
Calcium 7.8%
Iron 7.2%
* Percent Daily Values are based on a 2000 calorie diet.


  • 1 head of 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


  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.

Recipe Notes

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.

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34 comments on “Low Carb Cauliflower Crackers

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

  2. Jennyposted February 6, 2019 at 12:17 am Reply

    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.

    • Sommer Collierposted February 11, 2019 at 12:04 am Reply

      Hi Jenny,

      Sorry about that. We reset the nutritional calculator, so the facts should be accurate now. Hope this helps! :)

  3. Beckyposted January 16, 2019 at 11:18 am Reply

    We love this healthy snack!

  4. Charlotteposted January 16, 2019 at 6:50 am Reply

    Genius- these are great!

  5. Brendaposted January 15, 2019 at 7:04 pm Reply

    What a great cracker recipe!!

  6. Aysegul Sanfordposted January 15, 2019 at 2:22 pm Reply

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

  7. Toniposted January 15, 2019 at 3:05 am Reply

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

  8. Jamieposted January 14, 2019 at 11:45 pm Reply

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

  9. Lizposted January 14, 2019 at 2:14 pm Reply

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

  10. Melissaposted January 14, 2019 at 12:48 pm Reply

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

  11. cookieposted January 14, 2019 at 1:01 am Reply

    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!

  12. Oliveposted December 2, 2018 at 11:05 am Reply

    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?

    • Sommer Collierposted December 6, 2018 at 6:35 am Reply

      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?

  13. Rachelposted October 24, 2018 at 3:30 pm Reply

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

    • Sommer Collierposted October 30, 2018 at 10:45 pm Reply

      Hi Rachel,

      That does seem off. I’ll double-check it with another app.

  14. Karinaposted August 9, 2018 at 12:11 pm Reply

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

  15. Kathyposted May 23, 2018 at 9:06 am Reply

    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.

  16. Pamposted February 19, 2018 at 7:03 pm Reply

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

  17. 2pots2cookposted February 19, 2018 at 6:09 am Reply

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

  18. Pamela L Belcherposted February 17, 2018 at 5:44 pm Reply

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

    • Aprilposted February 19, 2018 at 10:18 pm Reply

      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.

  19. Kathleen elkadiposted February 16, 2018 at 3:18 pm Reply

    Can frozen cauliflower rice be used instead of fresh?

    • Aprilposted February 19, 2018 at 10:09 pm Reply

      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..

  20. Margo Blankenshipposted February 16, 2018 at 1:31 pm Reply

    What is the Cholesterol count in the cauliflower cracker recipe?

    • Rachelposted February 17, 2018 at 12:01 am Reply

      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. 

  21. Angie Careyposted February 16, 2018 at 1:04 pm Reply

    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.


    • Aprilposted February 19, 2018 at 10:13 pm Reply

      Almond flour is my first choice to replace coconut flour.

  22. Karaposted February 16, 2018 at 11:07 am Reply

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

    • Bellahposted February 17, 2018 at 12:54 pm Reply

      Yes, I substituted the coconut flour for equal amounts of alond flour and it worked just fine.

      • Bellahposted February 17, 2018 at 12:55 pm


      • Aprilposted February 19, 2018 at 10:03 pm

        Yes, almond flour is a great substitute for the coconut flour. It has a wonderful flavor. I have used both. I would use 3 tablespoons for a better consistency.

  23. Katherine Rugenbrinkposted February 16, 2018 at 10:12 am Reply

    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.

    • Crystalposted February 16, 2018 at 10:16 am Reply

      It’s on the second page :)