This guest post was written by Elisha of My Health Maven. She is deeply passionate about educating people and empowering them to lead healthier lives. I encourage you to check out her blog.

Grain Free, Nut Free, Gluten Free Seed Crackers

Seed Crackers

This recipe requires a dehydrator-Makes 1 tray


1/2 cup sesame seeds

1/2 cup black sesame

1/3 cup sunflower seeds, soaked

1/3 cup pumpkin seeds, soaked


1/3 cup flax seeds

1/3 cup chia seeds

1 tsp. Italian herbs

1 tsp. salt

1 1/2 cups filtered water


  1. Soak the pumpkin and sunflower seeds overnight, drain and rinse.
  2. In a medium-sized mixing bowl, combine the sesame seeds, sunflower seeds, flax, pumpkin, chia seeds, herbs and salt.  Stir together, making sure the seasoning is well incorporated.
  3. Add the water, mix well.
  4. Set aside for 30 minutes.  This will give the flax and chia seeds time to gel and thicken.
  5. Spread the batter 1/4″ thick on the non-stick sheets that come with the dehydrator.
  6. Score the crackers to the size and shape that you want.  
  7. Dehydrate at 115 degrees.  After about 2 hours, flip the crackers over onto the mesh sheet and gently peel the non-stick sheet off.  Continue to dehydrate for 8-10 hours or until dry.

Tip to flipping crackers

Set the dehydrator tray in front of you.  Place a mesh sheet on top of the crackers, followed by another dehydrator frame.  The crackers are now sandwiched between two trays.  Pinch the edges together and flip over.  Remove the tray and non-stick sheet.

I enjoy these crackers with my herb & garlic cheese

Health benefits of the seeds used in this recipe:

Chia Seed

These tiny little seeds are from the mint family and are quite versatile. You can enjoy them in fruit drinks, smoothies, pudding, as a flour in baked goods, as an egg substitute, or even mixed with flour and seasonings as a breaded topping for a chicken, fish or veggie dish.

Per gram chia seeds contain:

8x more Omega 3 than salmon

6x more calcium than milk

3x more iron than spinach

15x more magnesium than broccoli

2x more fiber than bran flakes

6x more protein than kidney beans

4x more phosphorous than whole milk

Sesame Seeds


Another tiny seed with a big nutritional punch.  These seeds are very high in B1, calcium, iron, fiber, magnesium, phosphorous, and zinc. Sesame seeds contain stress relieving magnesium and calcium. The high zinc content helps to repair damaged body tissue and improve skin elasticity. Protein makes up 20% of this tiny seed.

Sesame also contains lignans, which can lower blood pressure as well as protect the liver. These seeds contain protein, and phytosterols that are helpful in lowering cholesterol levels.

Sunflower Seeds


Sunflower seeds contain both polyunsaturated and monounsaturated fats which raise HDL and lower LDL (bad cholesterol).  Sunflower is rich in folate, a B vitamin that helps build new cells, antioxidant rich vitamin E, copper and selenium, all of which are important elements in supporting heart health and balancing cellular damage. Eating a quarter cup of sunflower seeds provides your body with 82 % of the vitamin E and 34 % of the selenium you need in a day.

Flax Seed

Flax seed is high in soluble and insoluble fiber, 4 Tablespoons of ground flax is equal to 8 grams of fiber. Flax fiber has the effect of lowering cholesterol, keeping bowels regular and stabilizing blood sugar. Flax also contains essential fatty acids which help keep joints supple, bones strong and skin smooth.

Pumpkin Seeds

This seed is high in carotenoids, a plant derivative that enhances immune activity and the disease fighting ability of the body. Pumpkin seeds contain phytosterols compounds that have been found to reduce levels of LDL cholesterol and enhance the body’s immune response.

Also high in omega 3 fatty acids and zinc, which are important nutrients for skeletal health. Consuming ¼ cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, a mineral in which most Americans are deficient. Pumpkin seed is rich in tryptophan, an amino acid that converts to serotonin. Consuming pumpkin seeds can help promote a restful night of sleep.


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Elisha McFarland
Health Expert
Elisha McFarland, N.D. is the founder of My Health Maven. She turned her debilitating illness from mercury poisoning into a dedicated passion for helping people.