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Buckwheat Crackers | Crisps – Gluten Free Vegan

Healthy Buckwheat Crackers (Chips or Buckwheat Crisps) recipe + video – gluten free vegan snack made with only 6 simple ingredients. Learn how to make crunchy, flavorful, homemade buckwheat crackers with whole buckwheat groats, sweet potatoes, flax seeds and sesame seeds. These baked vegan gluten free crackers are great to be enjoyed as snack on their own or with a warm bowl of soup.

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Since going gluten free, I’ve tried so many gluten free crackers recipes in the hope to find something that I really like. These gluten free buckwheat crackers (I also call the buckwheat crisps or buckwheat chips) started as an experiment and I didn’t expect them to turn out so good. They are crunchy, crispy flavorful and are amazing with a fresh light dip or nut butter.

Buckwheat Crackers Recipe With Buckwheat Groats

These gluten free buckwheat crackers are a pretty delicious salvation for those that happen to be on a very strict elimination diet. They are egg free, nut free, dairy free, gluten free and vegan.

Buckwheat Crackers With Seeds (Vegan Gluten Free Crackers)
Buckwheat Crackers On Parchment Paper

For this buckwheat cracker recipe you don’t need to purchase special buckwheat flour, I’m using the whole groats of buckwheat!

If it happens that you stocked on too many buckwheat groats, don’t worry you can put these little hearty hulled seeds of the buckwheat plant to good use. The buckwheat groats make a wholesome, crunchy snack when they are baked or dehydrated. Some even like to use them in granola.

Buckwheat crackers / crisps (Vegan Gluten Free Snack)
Stacked Buckwheat Crackers / Crisps

Recipe Overview

The process of making buckwheat crackers is very simple: you soak some buckwheat groats, mix with the rest of ingredients then you thinly spread the mixture on a baking sheet, and bake in the oven or a dehydrator until you get crisp buckwheat crackers. Make sure to seed the how-to video below.

Soaking Buckwheat Groats
Soaking Buckwheat Groats

Buckwheat Is Gluten Free And Nutritious

For those who think that buckwheat is a gluten free grain, actually buckwheat is a seed (pseudocereal) that belongs to a family of flowering plants, not grass, and therefore buckwheat is gluten free.

Plus the buckwheat is a rich source of what is called “biologically available protein” including minerals and various antioxidants. In 100 grams of raw buckwheat you get: 13.3 g – protein; 71.5 g  – carbs and 10 g – fiber.

Another positive aspect is that buckwheat is relatively low in phytic acid, it’s naturally gluten free and easy to digest.

How To Make Gluten Free Buckwheat Crackers

How to make buckwheat crackers: step by step instructions
How to make buckwheat crackers: step by step instructions

In order to soften their hard shell you need to soak some buckwheat groats for at least a couple of hours. Even 4 hours make them pop out of the shell. 

To sweeten the taste in a more natural way without using a sweetener I used sweet potatoes. The natural starch will also help the groats bind together better. The ground flax seeds act as a binding agent and the olive oil will provide more crispiness and crunch.

Transfer the buckwheat mixture on a parchment paper (divide for two paper sheets if necessary) and spread it into a thin layer. To make it easier, cover with a plastic wrap or another parchment paper, and roll with a rolling pin. See video.

How to make buckwheat crackers: step by step instructions
How to make buckwheat crackers: step by step instructions

At the end sprinkle the sesame seeds on top and press them down using a rolling pin it will help them to stick better (which I missed in the video, I added the seeds after baking and they didn’t stick very well).

Buckwheat crackers recipe with sesame seeds and sweet potatoes

Tips For Best Buckwheat Crackers / Crisps

For the best flavor make sure you use toasted / roasted buckwheat groats and not the green ones.

I bought my buckwheat groats from a Russian store, the flavor is quite distinctive as the groats are heavily roasted and much darker in color. These type of buckwheat groats are also available online at Amazon, here.

Buckwheat Crackers Recipe Variations

  • You can leave the soaked groats intact or you can blend them into a paste before baking, your choice.
  • You can replace sweet potatoes with any root vegetable and even add some chia seeds, sunflower seeds or hemp seeds to them.
  • When you sprinkle the sesame seeds at the end, place a parchment paper on top and roll gently with the rolling pin by pressing the seeds. This step will prevent seeds from falling out after baking. I missed this step in the video, but I learned from my mistake 🙂 .
  • Allow to cool before handling, these gluten free buckwheat crackers are pretty fragile. The thinner you roll the “dough” the crispier your crackers will get, and the faster they will cook.
Buckwheat crackers / crisps with  seeds and sweet potatoes  gluten free vegan snack
Thin Crispy Buckwheat Crackers

Ways to Enjoy These Vegan Gluten Free Crackers

You can enjoy these buckwheat crackers with:

  1. Hummus and other veggie dips
  2. Crushed in salads, for some crunch
  3. With nut or seed butters
  4. With veggie purees
  5. Along a bowl of warm creamy soup

Find more details in the recipe video, and let me know in the comments below how these gluten free buckwheat crackers turned out for you!

Buckwheat Crackers | Crisps – Gluten Free Vegan Snack

Healthy Buckwheat Crackers (Chips or Crisps) recipe – gluten free, vegan snack made with only 6 simple ingredients. Learn how to make crunchy, flavorful, homemade buckwheat crackers with buckwheat groats, sweet potatoes, flax seeds and sesame seeds. These baked vegan gluten free crackers are great to be enjoyed as snack on their own or with a warm bowl of soup.
Prep Time10 mins
Cook Time50 mins
Total Time1 hr
Course: Appetizer, Snack
Cuisine: Clean Eating, DairyFree, Gluten Free, Nut Free, Sugar Free, Vegan
Servings: 45 Crackers
Calories: 186kcal
Author: HealthyTasteOfLife
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Ingredients
 

Buckwheat Crackers

  • 2 cups buckwheat groats - dark color (roasted)
  • 2 medium sweet potatoes - grated
  • 3/4 cup flax seeds - ground
  • 1 cup filtered water
  • 6 tbsp olive oil - or any other unflavored oil
  • 1/2 tsp salt - add more to taste

Topping

Instructions
 

  • Soak the buckwheat groats for at least 4 hours before starting to make the recipe.
  • Grind the flax seeds and add water, let them absorb the water until you get a gelatinous substance (about 10 min).
  • Grate the sweet potatoes.

Make The Buckwheat Crackers

  • Discard the water, and drain very well the buckwheat groats. Mix thoroughly all ingredients together.
  • Transfer the buckwheat mixture on a parchment paper (divide for two paper sheets if necessary) and spread it into a thin layer. To make it easier, cover with a plastic wrap or another parchment paper, and roll with a rolling pin. See video.
  • At the end sprinkle the sesame seeds on top and press them down using a rolling pin it will help them to stick better (which I missed in the video, I added the seeds after the first bake and they didn't stick very well).

Bake The Crackers

  • Bake for 15 minutes at 350 F. Take them out and cut out the dough into almost 2 inches (5cm) squares with a pizza cutter or a knife. It's easier to cut when they are slightly baked, but not entirely.
  • Put them back in the oven and bake for another 35 minutes at a lower temperature (300 F) or until the crackers are dry and crisp.

Video

Buckwheat Crackers: Gluten Free, Vegan Snack

 
If you can’t see the video, disable your ad-blocker.

Notes

 
  1. For the best flavor make sure you use toasted buckwheat groats and not the green ones. I bought my buckwheat groats from a Russian store, the flavor is quite distinctive as the groats are heavily toasted and much darker in color. These type of buckwheat groats are also available online at Amazon, here.
  2. You can leave the soaked buckwheat groats intact or you can blend them into a paste before baking, your choice.
  3. When you sprinkle the sesame seeds at the end, place a parchment paper on top and roll gently with the rolling pin by pressing the seeds. This step will prevent seeds from falling out after baking. I missed this step in the video, but I learned from my mistake.
  4. The thinner you roll the “dough” the crispier your crackers will get, and the faster they will cook.
  5. Allow to cool before handling, these gluten free buckwheat crackers are pretty fragile.
  6. Store in an airtight container for up to 1 week.
Tried this recipe?Mention @HealthyTasteOfLife or tag #healthytasteoflife!

Nutrition

Serving: 3crakers | Calories: 186kcal | Carbohydrates: 35.8g | Protein: 7.5g | Fat: 13.3g | Sodium: 57.5mg | Potassium: 331.3mg | Fiber: 5.1g | Sugar: 1.5g | Vitamin A: 1370IU | Vitamin C: 4.5mg | Calcium: 46mg | Iron: 2.2mg

The information shown is an estimate provided by an online nutrition calculator.

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