Keto Graham Crackers
1/2 cup vanilla whey or egg white protein
3/4 cup almond flour
1/4 tsp Celtic sea salt
1/4 cup coconut oil (or butter)
1 tsp cinnamon
1/2 cup Swerve or erythritol
1 tsp stevia glycerite
Preheat the oven to 300 degrees F. In a medium bowl, stir together the whey, almond flour, sweetener, spices, and salt. Cut in the coconut oil or butter using a pastry blender or your fingers until the butter lumps are smaller than peas form a stiff dough (you may need to add a touch of water, but only a TBS or 2).
On parchment paper (lightly sprayed with coconut oil spray: click HERE to find it), roll the dough out to 1/8 inch in thickness. Using a pizza cutter, cut into squares and “score” with a fork (to look like graham crackers). Place parchment onto cookie sheets. Bake for 7 to 9 minutes in the preheated oven (remove and score the cookies again…they will bake together otherwise), bake an additional 5 minutes. Remove from cookie sheets to cool on wire racks. Makes 24 crackers.
Enjoy with a glass of unsweetened vanilla almond milk.
NUTRITIONAL COMPARISON (per cup)
Skim Milk = 90 calories, 12g sugar
Unsweetened Almond Milk = 40 calories, 0 sugar
Nutritional Information (per 2 crackers) = 82 calories, 1.5 carbs, 0.75g fiber
Great deals on Nut and Seed Flours
Great news! If you use this link for your Nuts.com flour orders I can a little percentage that enables me to buy flours to experiment and make more great recipes! So stock up on one of these great “Maria Approved” flours:
Almond Flour (I buy the 25-pound bag and keep extra in the freezer, only $4.29 a pound!)
OR Pumpkin seed flour
Click HERE. Thanks so much for your support! 🙂 *Note: Click on ingredients to discover where to find them for the best price I can find!
TESTIMONY OF THE DAY
“Hi, Maria! I’ve reached new “lows” 4 times this week, this morning I was 138. My goal was 150!
Had someone told me a year ago that I’d be comfortable in my own skin, love the person I see in the mirror, and wake up happy everyday with overflowing joy, I’d have asked you what you were smoking.
I have won my battle with depression too. Life is good! No, it’s fantastic! I’m gonna keep it Keto and make myself breakfast at almost 1 pm, then I should probably weed my asparagus beds. It’s ready to harvest again too!
I’m 48 years old, and mom to 4 kids, currently 25, 24, 23, and 21. This lifestyle has been the easiest thing I’ve EVER done! You want results like this, stay on plan, do not cheat yourself. Put it into your mind to fully commit to this lifestyle. I committed to the first 30 days but was hooked after a week or two. I refuse to cheat myself when it comes to food, I’ve come way too far. ️” – Alexa
Most people I consult are doing keto totally wrong. Get fast results with my NEW Keto School!
Hi Maria, I haven’t tried your recipes yet, but can’t wait to. I see alot of them ask for Jay R vanilla powder will other whey vanilla or unflavored work it I use some vanilla flovor? If so do I use the same amount? Thanks
Yep, that will work. Use the same amount of whey, but add more sweetener (to taste).
I made these today they tasted great but the mixture was really crumbly. I substituted the erythritol for truvia. Could that be why? Also in the instructions it says to mix the whey,flour and salt but doesn’t say when to add the sugars and spices. Do you mix it all together at once? Thanks!
I think you would like my updated version way better: http://mariahealth.blogspot.com/2011/07/protein-graham-crackers-ii.html
Yes, you mix all the dry ingredients together…I will fix that! :)))
Thanks you!! I LOVE your blog. My son is GF and I am glad to find recipes that are great and don’t have all those bad GF flours.
Thanks! Please let me know what you all think of the new recipe;)))
How do you store these?
If we don’t plan to use them soon I’ll make them with coconut oil which makes them last longer on the shelf. Otherwise you can always freeze them. 🙂
No Smores? Hehe or maybe the Choco Perfection bars and something for marshallow?
I haven’t found a substitution for marshmallows. 🙁
purelytwins.com has a healthy stevia based marshmallow. http://purelytwins.com/2013/02/08/how-make-sugarfree-marshmallows-gelatin/. it was through their website that I found this one!
I added 1 egg white and 1/4 tsp of baking powder and now they are not crumbly. They are perfect and yummy. My grandson likes to walk around his house with a healthy graham cracker in his hand:)
Awe, that is great! 🙂
Meringue isn’t near the same texture but similar in flavor to marshmallow…. What about graham cracker on the bottom, a piece of choco perfection bar on top of that and meringue on top browned in the oven as a s’mores substitute?
That’s a great idea. 🙂
do you have a recipe for sugar free meringue? or will that be in your new cookbook?
YouCouldAlso Try Making The Marshmallows From Xylitol?
Marshmallow recipe coming soon! 🙂
Purelytwins.com has a stevia sweetened beef gelatin marshmallow recipe that’s great and would fit your health criteria http://purelytwins.com/2013/02/08/how-make-sugarfree-marshmallows-gelatin/
Yes! That is the recipe that inspired my version. 🙂
Would 1/4 cocoa powder work in this recipe for a chocolate variation (like in your coconut flour graham cracker recipe)? If so, would there be any other adjustments?
Yes, that should work. You might have to add a little more moisture. 🙂
Sorry, bad proof reading. I mean 1/4 cup of cocoa powder 🙂
Maria, what is the white on your graham crackers? Is it marshmallows? Do you have a recipe for marshmallows?