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Sunflower Seed Crackers

By July 17, 2010December 3rd, 2020Appetizer and Sides, Bread, Snack, Vegetarian

Testimony of the Day

“Before working with Maria, I had struggled most of my adult life with my weight. I had tried other plans, and they would work for a time and then once I went on my own, I fell back into the old patterns and the weight came back. In December 2012, I weighed 212lbs. I had been pushed into finding an alternative way to better eating because of some health-related issues in my family. My dad is diabetic and has had a couple of heart attacks. He’s been told that there’s nothing that they can do to repair his arteries. Of course, this gets me paying attention as I don’t want to head down that same path.

Sunflower Seed Crackers

Maria was non-judgemental during this process. She was always providing me excellent resources to allow me to take this journey on my own once I got properly set up. When I was struggling she had tips for me. The videos that she’s created or the ones that she recommends were always timely and helpful. I have lost 35 lbs since working with Maria – and just 7 away from my original goal. I’ve chosen to take the longer path to success because I want to make sure that this weight stays off – for good. Eating food that tastes amazing has been the key to my success in being able to do this on my own. I’m a fussy eater, but also one who’s grown up in a practical environment.

The menus that Maria has created are based on food that I grew up on – not high-end fancy dishes that I don’t know how to pronounce. I have to say that that has made a huge difference for me – eating foods that I would have eaten – just differently so that they’re healthy for me and keep me satiated. Maria has given me the tools and resources to be able to modify my own recipes in a ‘healthified’ way. Since losing weight, I am now able to fit into cute show clothes again, and I’m sure that I’m also much lighter for my horse’s sake :-)” –Janice

To get started on your before and after photo collage, click HERE.

Sunflower Seed Crackers


1 cup shelled sunflower seeds
1/2 cup grated Parmesan cheese
1/4 cup water
*Extra sunflower seeds (optional for topping)

Preheat the oven to 325°F-160°C. Put the sunflower seeds and Parmesan in a food processor and process until the sunflower seeds are a fine meal. Add the water, and pulse until the dough is well blended, soft and sticky. Cover a cookie sheet with a piece of parchment paper. Roll the dough out onto the parchment, tear off another sheet of parchment, and put it on top of the dough. Use a rolling pin or your hands to press the dough into as thin and even a sheet as you can get. Take the time to get the dough quite thin–the thinner the better, so long as there are no holes in the dough. Peel off the top layer of parchment, then use a pizza cutter to score the dough into cracker shapes. Bake for 28-30 minutes, or until evenly browned. Peel off the parchment, break along the scored lines and let the crackers cool. Store them in a container with a tight lid. *Option: Before baking press additional sunflower seeds into the batter for an extra crunch. Makes 6 servings.

Traditional Nut Thins = 130 Calories, 2.5g fat, 3g protein, 23 carbs, trace fiber
“Healthified” Crackers = 150 calories, 12g fat, 7.5g protein, 3.9 carbs, 2.1g fiber

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Tracey says:

    I’ve got a sheet of these in the oven right now, and the whole house smells delicious! Thanks so much for the recipe.

  • Thanks girl! You totally made my night;)

  • I’m slowly working my way through all the recipes on your blog. 🙂

    I like them better slightly overcooked (the thinner ones were more flavorful than the thicker.) I didn’t put the extra seeds on top, though I might toast/salt them and try it next time. I did think it could have used a little salt on top, too, but as a cracker to dip, they were great! (And they were fine on their own, but I like salty stuff.) Much better than flax seed crackers. 🙂

  • Thanks Jeremy ‘N Jess! I appreciate your kind words!

  • Amy says:

    These are so good! I’ll probably triple them next time. I only had raw, unsalted sunflower seeds, so after reading the other comments and trying the dough, I made a few simple additions. After I had the dough rolled thin, I sprinkled the top with salt, then with finely ground rosemary (I rubbed it over the dough until it was basically green), put the parchment paper back on and gave it a few more rolls, and then sliced and baked it. I probably baked mine for an extra 5-10 minutes and just took out the ones that were getting too brown along the way. I have a 2 year old who LOVES crackers, so I was excited to find some recipes that I don’t have to feel guilty about giving him when we’re out. Thanks!

  • These were so good, I’m making the second batch! Mysteriously, most of the first batch is “gone”! Yummy! Thank you for wonderful, healthy, delicious recipes! I’m making your Rhubarb Crisp for my Mom on Easter and can’t wait to use our fresh rhubarb in it. THANK YOU!

  • Cavie Family says:

    These are DE-licious! I have been missing the crunch of crackers for one year since I started eating low carb. Now I can have my crunch. These were great with a little olive tapenade on top. 🙂

  • Anonymous says:

    when you say parmesan are u using in the shaky can or col shredded from the dairy case

  • France says:

    These are wonderful! I made them with frozen Parmesan as that’s all I had on hand, even forgot them in the oven (so now I know I can bake them a few more minutes without harm) and they are almost too yummy!!! So nice to have nice tasty crackers!!!

  • Anonymous says:

    Are the sunflower seeds you use roasted? Thanks!

  • Jennifer says:

    Eek! I am so excited! A cracker my daughter will love AND she can take to school in her lunch. They have a strict NO NUTS policy, so many of the almond flour recipes I make are off limits. She will be so excited to see these! She’s trying so hard to eat gluten-free, but finds it hard to find items to take to school. Thank you!

  • Kydi says:

    I’ve been missing crackers horribly… I’ve just recently started a grain free lifestyle.. I’ve been looking for a promising cracker recipe. I tried to make dehydrated veggie pulp crackers.. it was a disaster.. in part due the the cheap dehydrator that was all I could afford (though it does have me thinking about the possibilities of a dehydrated and milled veggie flour.. aka dehydrated carrot pulp).

    So these are baking right now. I made am trying the straight up recipe before I start playing with it (as I’m apt to do). They smell heavenly! I’m watching the clock… 10 more minutes!! Thank you! Love your site!

  • Kydi says:

    *update* . OMG. Mind blown. I can’t believe how good these are!! As good, and better than so many things I’ve ever bought in a store!! I can’t wait to try them adding in garlic and red pepper!! I used unsalted, and found the parm that I had cover the salt end of things. I can’t wait to try your sandwich bread next.. just need to hunt down a few ingredients… THANK YOU! Just requested that the library order all your books, and trying to decide which one to buy first for myself.

  • Sherry says:

    I can’t wait to try these.
    Do the sunflower seeds need to be unsalted?

  • Jeanie says:

    Maria, these were awesome! I made your cinnamon hummus to spread on these. What a great combination!

  • Maureen says:

    I have made this recipe many times. I found it in Dana Carpender’s ‘500 Low Carb Recipes’ cookbook.
    She has several. One with sesame seeds instead of the parm cheese and one using cheddar cheese.

    • cemmerich says:

      This recipe is not from her book. It is my own. I have actually never seen Dana’s book. Guess great minds think alike. 🙂

  • Mama Owl says:

    Okay… I AM going to make these no matter what, but… I am wondering about the flavor? I make my daughter a MIM and a choc chip mug cookie using sunflower flour, but it has a distinct “peanut butter” taste. Yummy, but not always wanted… depending on the go-withs. 🙂 So I am wondering if these will have that too?

  • Michelle W says:

    Very easy to make. Delicious!!! Thanks, Maria!!!!

  • Susan says:

    These look GREAT. Recipes says 3 grams per serving – how many crackers in a serving? and how many crackers does the whole recipe make? 🙂

  • judy says:

    About to turn 50, and I all of a sudden have an allergy to nuts. Bummer. I’m excited about monkeying with sunflower seeds as a substitute. I’d already tried to use them in pesto instead of pine nuts, successfully I might add. 🙂 Thanks for this.

  • Victoria says:

    Can the parmesan be replaced with a sharp cheddar? Sometimes parmesan gives me migraines.

  • June says:

    Well…I Would not have believed something so simple could be this
    delightful. Many Thanks!

  • ML says:

    I’m dairy-sensitive. Think this recipe would work with nutritional yeast instead of parmesan cheese? Thanks!

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