These baked cauliflower crackers (chips) are crisp and crunchy, plus dairy free, sugar free, gluten free and vegan – making a great cauliflower snack for people looking for veggie crackers. Enjoy these gluten free vegan cauliflower crackers / chips with spreads, dips, soups, or plain.
Healthy Vegan Cauliflower Crackers Recipe
I’m making this cauliflower crackers recipe on a regular basis because our family members love crunchy stuff. Other favorite veggie crackers that we often make is these beet crackers, they are absolutely delicious!
When I made these cauliflower crackers / chips (about 4 years ago, (I also have a video on YouTube) I knew they satisfied my number one rule: they had to have clean, healthy ingredients which I would feel good about eating on a regular basis.
Why Homemade Cauliflower Crackers
For someone with food sensitivities there aren’t many options out there in the stores for healthy crackers, unless you make them at home.
By making these cauliflowers crackers / chips you are making sure that you’re eating only foods that have no processed ingredients (GMO soy, canola oil, GMO cornstarch), no sugar, no preservatives or other processed ingredients – that are usually in store-bought crackers.
If you ever tried to find healthy store-bought crackers that are dairy free and gluten free, you probably already know that they’re not cheap, that’s another reason to make your own. They are easier to make than you think.
For those who prefer a store-bought version these From The Ground Up Cauliflower Crackers or these Cauliflower Chips are buyers favorite. But beware that they contain a lot of starchy flours.
Dairy Free Gluten Free And Vegan Cauliflower Crackers
Baked Cauliflower Chips Without Cheese
My version of baked cauliflower crackers / chips is without egg, cheese, or nuts. Though there are plenty of fake cheeses and egg replacers now available in stores, I prefer to avoid these processed substitutes.
In case you have nothing against cheese, you can also try to make these cauliflower thins as bread alternative.
Vegan Cauliflower Crackers
As egg replacement I used flax seeds and chia seed, that what’s keeping everything together. This can be made by simply stirring together freshly ground seeds and water to make a gluey, egg-like replacement.
Millet Flour Crackers
As base flour I used millet flour in these crackers. Millet flour is made from wholegrains and has a light, mild flavor, definitely less starchy than tapioca or cassava flour. Plus it is low in simple carbohydrates and higher in complex carbohydrates, making it a low-glycemic index food.
These gluten free vegan cauliflower crackers / chips are made by using a super basic recipe which leaves lots of room for improvising.
You may also like these Gluten Free Vegan Buckwheat Crackers and you don’t need a food processor to make them!
Cauliflower Crackers Ingredients
- A head of cauliflower (about 1 pound).
- Millet flour (you can also use other medium flours like: teff, sorghum, buckwheat, oat or brown rice, they all have a similar texture).
- Flax seeds (whole and /or ground) – used as a binding agent.
- Chia seeds – combined with flax seeds ads more binding properties, extra fiber and protein.
- Dehydrated onion (or powder) – optional for flavor, you can also use garlic powder.
- Sea salt – to bring up the flavors.
How Do You Make Cauliflower Crackers | Chips
The dough is made in a food processor, so it is fast, easy and convenient.
1. Wash you cauliflower, cut the florets and steam it by placing it in a steamer basket or an insert over boiling water. Steam (covered) until the cauliflower is tender – up to 8 minutes. I’m not using a microwave because I want the nutrients preserved as much as possible.
2. Then process the cauliflower in a food processor along with the flour, salt, chia and flax seeds. Additionally you will add some flax meal (ground flax seeds), they will absorb the extra liquid and hold the dough better.
3. Spread the dough very thinly on your parchment paper by using a spoon. Then cover the mixture with a plastic wrap (to avoid sticking) and use a rolling pin. The thinner you spread it, the crispier the crackers. Then transfer to a cookie sheet. Cut into cracker-sized squares using a knife or a pizza wheel.
4. Bake at 360 F until beginning to brown on edges, about 15-20 minutes. Flip and cook another 20 minutes until the underside begins to brown. Check them often so they don’t burn around the edges. If the crackers on the edges cook faster, remove them. In case the crackers are not getting crisp enough turn the temperature down to 300 F and bake a bit longer.
Recipe Variations
- Add other seeds like hemp, sesame or chia seeds.
- Mix in some herbs or paprika for extra flavor.
- For a cheesy flavor add nutritional yeast.
- Substitute the millet flour with other gluten free flours like sorghum flour, rice flour, cassava flour or a combination of those.
Are These Cauliflower Crackers Keto Friendly?
To make these cauliflower crackers keto friendly you need to replace the millet flour with coconut flour, and you will need less, because it tends to absorb a lot of liquid.
Reduce the amount of flour in half and then add more little by little, if it’s too mushy. To make sure it holds well together you can also add an egg. If you do that, adjust the amount of flour as well. If you’re wondering how many carbs are in cauliflower crackers, it’s approximately 1.4 g per cracker or 0.6 g of net carbs per cracker.
If you’re looking for low carb keto crackers specifically then you should check this Low Carb Seed Crackers (Keto) Recipe, which is also paleo and vegan!
What Do Cauliflower Crackers Taste Like?
They are crunchy and with a slight cauliflower aftertaste, and definitely taste better than eating the plain vegetable.
How To Store The Cauliflower Crackers
Place them in an airtight container in a cool corner of your kitchen. Shielding the cauliflower crackers from air will help maintain their snap up to a week. I don’t recommend to freeze as they will lose their crisp.
Enjoy these dairy free and gluten free cauliflower chips / crackers with spreads, dips, soups, or plain. My toddler loves them as snack between meals, perfect on the go too!
Other Gluten Free Vegan Crackers Recipes You Might Like
- Vegan Amaranth Seed Crackers
- AIP Cassava Crackers
- Baked Plantain Chips
- Beet Crackers
- Split Pea Chips, Crackers
Baked Cauliflower Crackers | Chips – Vegan And Gluten Free
Ingredients
- 1 medium head of cauliflower
- 2 tbsp flax seeds - (whole)
- 2 tbsp flax seeds - (ground)
- 2 tbsp chia seeds
- 2 cups millet flour - use cassava flour if you want them grain free
- 1/2 tsp salt
- ¼ cup boiling liquid (from steamer)
- 1 tsp dehydrated onions - (optional)
Instructions
- Pre-heat the oven to 400°F/200°C.
Prepare The Cauliflower
- Wash the cauliflower, cut the florets and steam it by placing it in a steamer basket or an insert over boiling water. Steam (covered) until the cauliflower is tender – up to to 8 minutes.
Make The "Dough"
- Add the steamed cauliflower florets in a food processor (you should have aprox. 2 cups of mashed cauliflower) along with the flour, salt, chia and whole flax seeds.
- Add flax meal (ground flax seeds) – 2 tbsp to that 1/4 cup of cauliflower boiling water, let it rest for 2 min, it will form a gel. Add that to the mixture, it will help hold the dough better. Mix until all is incorporated. The dough should have the consistency of a thicker mashed cauliflower (not thick like a regular dough).
Roll "The Dough" To Form Crackers
- Between one sheet of parchment paper and a plastic wrap roll out the "dough" until thin (2mm/ 1/16 inch) and evenly. If you have a small baking sheet divide the dough in half and use for 2 separate sheets.
Cut The Crackers
- Carefully pull and transfer the parchment paper with the cauliflower crackers onto a baking sheet. Remove the plastic wrap and cut the cauliflower crackers into squares.
- Repeat if there is more dough left.
- Reduce the heat to 360F and bake until beginning to brown on edges, about 15 minutes. Flip and cook the cauliflower crackers another 15 minutes until the underside begins to brown.
Notes
Tips For Making Perfect Cauliflower Chips / Crackers
- For the last 10 minutes check the crackers often so they don’t burn. If the crackers on the edges cook faster, remove them.
- Cooking time will vary depending on how wet the cauliflower mixture is when it goes in the oven and how crispy or chewy you want your finished cracker.
- In case the cauliflower crackers are not getting crisp enough turn the temperature down to 300 F and bake a bit longer.
- Allow them to cool fully and then place them in an airtight container. Shielding the crackers from air will help maintain their snap up to a week. I don’t recommend to freeze as they will lose their crisp.
- Millet has a light texture and mild buttery, sweet flavor. But you can also use other medium flours (or a combination of 2 flours) if you don’t like millet, like: teff, sorghum, buckwheat, oat or brown rice, they all have a similar texture.
- To make these cauliflower crackers keto friendly you need to replace the millet flour with coconut flour, and you will need less, because the coconut flour tends to absorb a lot of liquid. Reduce the amount of flour in half and then add more little by little, if it’s too mushy. To make sure it holds well together you can also add an egg. If you do that, adjust the amount of flour and omit the addition of water.
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
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Heather
Sunday 10th of January 2021
The ingredients list said you could substitute cassava flour for the millet flour. In the notes you gave instructions for how to alter the recipe when using coconut flour but no instructions for cassava flour. Does the recipe not need to be altered when substituting cassava flour?
HealthyTasteOfLife
Monday 11th of January 2021
You simply replace the millet with cassava flour (same amount). Don't worry, if the dough seems to dry for you, you can add a few tbsp of liquid, it's easily adjustable.
Christina
Monday 20th of July 2020
You said above that if you were to add an egg to the recipe, you would have to adjust the flour as well, but in which way? More or less? And by how much, approximately? Thank you!
HealthyTasteOfLife
Tuesday 21st of July 2020
The addition of egg would make the mixture more "liquid" so more flour would be required to make it rollable. How much? I can't tell for sure; try adding flour little by little, until you have a soft (slightly sticky) dough, just like in the pictures.
Angeline McGee
Friday 19th of June 2020
Do you think I could use chick pea flower?
HealthyTasteOfLife
Sunday 21st of June 2020
You can try, although it has less starch and is heavier than other grain based flours so there is a probability they would break easily.
Aoibhinn O'Grady
Thursday 14th of May 2020
So is it 21 calories per cracker?
HealthyTasteOfLife
Sunday 17th of May 2020
Yes, as specified in the recipe card.
Hannah
Wednesday 25th of September 2019
Hello, can i substitute the Millet flour another gluten free flour? Coconut flour or almond flour?
HealthyTasteOfLife
Wednesday 2nd of October 2019
You can try, the texture will be different though, you will probably need to add more ground flax seeds to hold everything together.