Crackers – Gluten-Free, Nut-Free, Egg-Free, Corn-Free, Soy-Free

Hey guys!

Thought I’d share today a recipe that works with my limited diet and actually (IMHO) tastes pretty good too!

The other day, my baking adventures finally generated a product that I really wanted to repeat and replicate! So today, I worked on recreating and testing the recipe.

It went against all my inner grains and brains to actually turn this into a recipe with measurements! 😮 I generally measure practically nothing when I bake, but figured if I was gonna share here, I’d need to have some reliable numbers so that I’m not leaving you guys to shoot in the dark for optimal ingredient quantities, should you decide to give this a try.

Quinoa – technically a pseudograin – is the only grainy thing I can mostly tolerate. However, I do find that I can only eat so much quinoa before meeting/exceeding my low sulfur intake threshold.

If you can’t eat (or don’t like) quinoa, feel free to replace the flour in this recipe with something else. I have only tested this recipe on quinoa flour so far, but wouldn’t be surprised if it works just as well with many other flours. (I’m a huge new fan of tiger nut flour. Tiger nuts aren’t actually nuts, and they’re one of the few foods I can eat, despite all my food allergies and sensitivities.)

UPDATE: I’ve had to completely eliminate quinoa from my diet, but I use a lot of tiger nut flour in my baking. It’s great in crackers!

My Journey to Recovery: An Update

Okay. To business….

Some Non-Edible Supplies You’ll Need

Coffee grinder

Bowls/spoons/measuring spoons/cups/etc. (the usual baking things) 🙂

2-3 large baking sheets (approx 12″ x 17″, give or take) – size/quantity depends on how thinly you want to spread the crackers.

Parchment paper


4 c. quinoa flour or tiger nut flour

1½ tsp. salt

Extra salt for sprinkling

1/2 tsp. monk fruit powder

10 tbsp. (1/2 c. + 1/8 c. or 5/8 c.) dry chia seeds

3 c. water

1/4 c. honey

1 c. ghee

ingredients for gluten-free, nut-free, egg-free, corn-free, soy-free quinoa crackers

Preheat oven to 375° – convection bake, if possible.

In a large bowl, combine quinoa flour, salt, and monk fruit.

quinoa flour, salt, and monk fruit

Grind chia seeds in coffee grinder.

In a small bowl, combine ground chia and water. Mix just till chia begins to gel or absorb the water. It’s okay if you can’t mix out all the clumps and lumps.

ground chia with water - egg substitute
White or black chia is fine – it’s largely a matter of aesthetic preference. See Nutritional difference between white and black chia seeds. Chia combined with water makes an excellent egg substitute in many (though not all) baked dishes. It’s quite the glue. 🙂

Pour chia mixture into flour mixture. Add honey and ghee. Mix well.

Cover each baking sheet with parchment paper, then distribute batter (at approximately 1/8″ thickness) over sheets.

quinoa cracker batter

If desired, sprinkle salt on top.

With a fork, poke holes in the distributed batter.

poking holes in quinoa cracker batter

You can either cut the batter into sections now (although the dough fissures might melt together again rather than holding their place) or you can cut/break the crackers after baking (this is what I like to do).

Bake in oven for approximately 30 minutes (periodic checking even prior to 30 minute mark is advised), or until desired brownness and crunchiness is achieved. 🙂

gluten-free, nut-free, egg-free, corn-free, soy-free quinoa crackers

For more specs on ingredients and supplements I use, please see the Resources page.

Please see disclaimer.

© 2018 Kate Richardson All Rights Reserved





4 thoughts on “Crackers – Gluten-Free, Nut-Free, Egg-Free, Corn-Free, Soy-Free

  1. Millennial Monk

    What a wonderful post, Kate! Both in serving a deliciously illustrated recipe, as well as painting an example of a way to combat food allergies and sensitivities in a creative, joyful way.

    Thank you for the shot of the ingredients! I will certainly have to try monk fruit.

    Liked by 1 person

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