They're not Snyders, but they'll do

Honey-mustard onion Keto Crackers, baby

So I just (re)started a ketogenic diet. For many reasons. Brain health, gut health, body health, and to fight off this last 10 stinking pounds that will not leave my aging hips and belly. I'd lost about five earlier this year on keto and gained it back at light speed with a fervent dedication to chips, margaritas, and gnocchi.

So, I'm four days in. And I feel like would steal crunchy snacks from a baby, so I decided to try my hand at a homeade version of my favorite snack: Oily, yummy, honey mustard and onion pretzel bits from Snyders of Hanover.

So do they measure up? Um, no. But they stave the craving and I'm not stealing snacks from babies. And they help immensely with the constipation I tend to get on keto. If you don't like honey mustard just omit the optional ingredients. Again- these alone will be bland but they're good when you need a cracker to dip things in, put cheese on, etc.

To make:

1/2 cup chia seeds
1/2 cup flax seeds
1/2 cup flaxseed meal (you can also just put flax seeds in a food processor and make flaxseed meal or just do a whole cup of whole flax seeds)
2 TB onion powder (optional)
1/4 cup mustard (optional)
1 teaspoon salt

1 teaspoon stevia or other calorie-free sweetner


Preheat oven to 350.

Mix all ingredients and let sit for one minute. Spread thin on a cookie sheet (ideally with parchment paper) with a spatula or hands. If they are thicker they will be more bread-like; thinner more cracker like.

Score them with a fork along the top to make them easier to break into cracker size pieces.  I'm cooking at elevation, so its different than cooking at sea level, but mine take about 40-45 minutes to get golden. I'd suggest checking them around 30 minutes at sea level. Other recipes for similar suggest flipping but I do not find this makes a difference.

I also made a sweet mustard onion dipping sauce with 1/4 cup mustard, 1 teaspoon stevia, and a teaspoon of onion powder. I bet they'd be good with cheese, meats and other keto-friendly dips.

So this is approximate because I can't math, but each 2 inch cracker contains: 40 cals, 3 grams fat, 1.5 grams carbohydrate, 1.8 grams protein, and 1.4 grams fiber  (ie net carbs are only .01).