High Fiber Super Crackers

A crunchy, fiber-rich snack that supports digestion, hormones, and blood sugar balance.

Why I Love These Crackers

These chia seed crackers are one of my favorite everyday staples. They're easy to make, nutrient-dense, and totally customizable. They’re rich in fiber, healthy fats, and minerals, making them a simple way to balance blood sugar and support your seed-cycling goals.

They’re also a great alternative to store-bought crackers, no preservatives, no refined oils, and full of ingredients that actually fuel your body. I love using them as a vehicle for dips, guacamole, nut butters, or even alongside a protein-rich snack.

The Recipe

Ingredients

• ½ cup chia seeds

• ½ cup tahini

• ½ cup pumpkin seeds

• ½ cup sunflower seeds

• 1 tbsp apple cider vinegar

• ½ tsp cayenne pepper or 1 tbsp everything bagel seasoning (get creative)

• Salt and pepper to taste

• 1 cup filtered water

Instructions

1. Preheat oven to 300°F (150°C). Line a baking sheet with parchment paper.

2. In a bowl, mix all ingredients well for 30 seconds to allow the chia seeds to absorb the water.

3. Using a spatula, spread the mixture evenly on the baking sheet, as thin as possible for a crisp texture. It helps to wet whatever you're using to spread the mixture. Shape into a rectangle for ease when cutting into portions.

4. Bake for 30 minutes.

5. Remove the pan, flip the crackers carefully, and bake for another 20-25 minutes, or until golden and crispy. Keep an eye on them.

6. Once cooled, break into 12 portions.

7. Store in an airtight container for up to 1 week.

Why These Crackers Matter

1. Fiber for Hormone and Gut Health

Chia, pumpkin, and sunflower seeds are all rich in soluble and insoluble fiber, which support detoxification, hormone balance, and regular digestion.

2. Seed-Cycling Support

Pumpkin, tahini, and sunflower seeds contribute to your seed-cycling rotation, helping regulate estrogen and progesterone levels naturally.

3. Healthy Fats for Energy and Satiety

Tahini and seeds provide omega-3 and omega-6 fatty acids that keep you full, support skin health, and reduce inflammation.

4. Blood Sugar Stability

High in protein, fat, and fiber — these crackers help slow glucose release and prevent mid-day crashes.

5. Mineral Replenishment

Magnesium, zinc, calcium, and selenium from the seeds help with stress recovery, metabolism, and thyroid function.

Approximate Nutrition per Serving (1/12 batch)

• Calories: ~150–170 kcal

• Protein: ~6 g

• Fat: ~12 g

• Carbohydrates: ~5 g

• Fibre: ~4 g

• Sugar: <1 g

• Sodium: variable (depends on seasoning)

How to Enjoy Them

• Pair with hummus, guacamole, or a protein dip for a balanced snack.

• Crumble over salads for crunch and healthy fats.

• Use as a base for smoked salmon or avocado for a quick meal.

• Add to your seed-cycling rotation for an easy fiber boost.

These chia seed crackers are one of those easy, no-fuss recipes that sneak in extra fiber, minerals, and hormone-supportive nutrients. They’re crunchy, satisfying, and perfect for batch-prepping on Sunday.

We’re playing the long game. Small changes. Big outcomes. Real health.

Your partner in health and longevity,

Stacie Mylonas, RHN