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 fibre, 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.

Ingredients

• ½ cup chia seeds

• ½ cup tahini

• ½ cup pumpkin seeds

• ½ cup sunflower seeds

• ½ cup fresh ground flaxseed

• 1 tbsp apple cider vinegar

• Salt and pepper to taste

• 1¼ cups 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 about 30 seconds. Let the mixture sit for 2–3 minutes to allow the chia and flax to absorb the water and form a gel-like consistency.

3. Using a spatula, spread the mixture evenly onto the baking sheet, as thin as possible for a crisp texture. It helps to lightly wet your spatula while spreading. Shape into a rectangle for easy cutting later.

4. Bake for 30 minutes.

5. Remove from the oven, carefully flip the crackers, and return to the oven for another 25–30 minutes, or until golden and crispy. Keep an eye on them toward the end.

6. Allow to cool completely before breaking into 12 portions.

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

Why These Crackers Matter

1. Fibre for Hormone and Gut Health

Chia, flax, pumpkin, and sunflower seeds provide a powerful combination of soluble and insoluble fibre to support digestion, regularity, and healthy hormone detoxification.

2. Hormone Support

Flaxseed is rich in lignans, which support estrogen metabolism and balance, especially helpful during perimenopause and beyond.

3. Healthy Fats for Energy and Satiety

Tahini and seeds provide essential fatty acids that support skin health, reduce inflammation, and help keep you full between meals.

4. Blood Sugar Stability

With a balance of protein, fat, and fibre, these crackers help slow glucose release and prevent energy crashes.

5. Mineral Replenishment

These seeds are naturally rich in magnesium, zinc, calcium, and selenium — key nutrients for stress support, metabolism, and thyroid health.

Approximate Nutrition per Serving (1/12 batch)

• Calories: ~160–180 kcal

• Protein: ~6–7 g

• Fat: ~12–13 g

• Carbohydrates: ~6 g

• Fibre: ~6–7 g

• Sugar: <1 g

• Sodium: variable (depending on seasoning)

How to Enjoy Them

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

• Crumble over salads for added crunch and healthy fats

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

• Add into your seed-cycling routine for an easy daily fibre boost

These flax-boosted seed crackers are simple to make, incredibly nutrient-dense, and perfect for batch prepping. They’re one of those small additions that quietly support better digestion, balanced hormones, and steady energy throughout the day.

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

Your partner in health and longevity,

Stacie Mylonas, RHN