The recipe for these flourless crackers is the perfect solution for anyone looking for a bread alternative that is light and protein-rich. This is the basic version I use as a starting point for countless variations in flavor and shape. They take 5 minutes to prepare, bake quickly in the oven, and are soft, gluten-free and high in fiber. They are also great for stuffing with burgers and vegetables. If you’re dieting or want something healthy and fast, this recipe will save the meal.
- Difficulty: Very easy
- Cost: Medium
- Preparation time: 5 Minutes
- Portions: 10
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All seasons
- Energy 76.02 (Kcal)
- Carbohydrates 2.90 (g) of which sugars 0.04 (g)
- Proteins 6.14 (g)
- Fat 3.98 (g) of which saturated 1.26 (g)of which unsaturated 2.18 (g)
- Fibers 3.88 (g)
- Sodium 76.67 (mg)
Indicative values for a portion of 50 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 1.8 oz lupin flour
- 1.4 oz bamboo fiber (powder)
- 1.8 oz grated Parmesan cheese
- 1/4 cup water
- 8.5 fl oz egg whites (about 8 large egg whites)
- 2 1/2 tsp xanthan gum
- 1 tbsp lemon juice
- 2 tbsp olive oil
- 1 tbsp baking powder (not vanilla)
Tools
- 1 Stand mixer G3 Ferrari planetary mixer
- 1 Baking pan shallow steel pan
- 1 Parchment paper natural untreated sheets
Steps
Put all the ingredients (except the pumpkin seeds) into the stand mixer fitted with the paddle attachment. Turn the machine on and mix the dough for about 20 seconds, just long enough to bring everything together (if you don’t have a stand mixer you can use another food processor or mix in a bowl with a spoon).
Using a spoon, scoop small portions of dough and place them on a baking sheet lined with parchment paper. Use the back of the spoon to flatten each mound, forming crackers about 3/8 in thick. Sprinkle a few pumpkin seeds on the surface of each cracker for a crunchy, attractive touch.
Bake in a preheated static oven at 392°F for about 15 minutes, or until the crackers are golden and firm.
Storage for low-carb crackers
Here’s how to keep them at their best:
🕒 At room temperature
If you eat them within 2–3 days, store them in an airtight container at room temperature.
Preferably use a glass or metal container to avoid moisture. Place a sheet of paper towel on the bottom to absorb any humidity.
❄️ In the refrigerator
If you want to keep them for up to 5–6 days, place them in a closed container in the fridge.
Before serving, you can warm them a few minutes in the oven or in a pan to restore crispness.
🧊 Freezing
Yes, they can be frozen! Arrange them on a tray, freeze individually, then transfer to a freezer bag.
They keep up to 2 months. To eat, thaw at room temperature and warm slightly.
Notes
You can replace pumpkin seeds with sunflower seeds, flaxseed or sesame to vary flavor and texture.
Great hot or cold, ideal as a protein snack or as a base for savory canapés.
Serving ideas
These crackers are not just a protein snack: they are versatile and can be filled!
As a base for mini burgers: fill with beef, chicken or legume patties, add grilled vegetables and a light sauce.
Fit sandwich version: spread hummus or cream cheese, add avocado, cherry tomatoes and arugula.
For appetizers: cut them in half and serve with smoked salmon, tofu cream or vegetable pâté.
They’re also perfect as a bread alternative, ideal for those following a low-carb or high-protein diet.
Ingredient substitutions
If you want to swap some ingredients, here are alternatives you can use:
Lupin flour → you can use chickpea flour or soy flour. They are similar and high in protein.
Bamboo fiber → if you don’t have it, you can use a bit of oat bran or ground psyllium husk. They help give structure and lightness.
Grated Parmesan → Grana Padano or aged Pecorino work well, or a mix of nutritional yeast and almond flour if you want to avoid dairy.
Egg whites (250 ml) → if you don’t want to use egg whites, you can try low-fat Greek yogurt or light ricotta blended. It’s not identical, but it works.
Xanthan gum → you can use guar gum (a slightly larger amount) or omit it if you don’t need an elastic texture.
Lemon juice → apple cider vinegar or white vinegar also work.
Olive oil → you can use a neutral seed oil, though the flavor will change slightly.
Baking powder (not vanilla) → if you don’t have it, you can use baking soda + a few drops of lemon juice or vinegar to activate it.
CALORIES AND MACROS PER 1 CRACKER
Calories: 81 kcal
Protein: 6.73 g
Net carbs: 2.03 g
Fat: 4.78 g
Fiber: 5.71 g
Frequently Asked Questions – Flourless Crackers in 5 Minutes
Can I replace lupin flour in the flourless crackers in 5 minutes?
Yes, you can use other protein-rich flours like chickpea, soy or almond flour. However, lupin flour gives a compact texture and a neutral taste that suits this recipe well.
Are the flourless crackers in 5 minutes suitable for children?
Yes, as long as there are no allergies to the ingredients. These quick protein crackers are nutritious and can be filled creatively to make them more appealing to little ones.
Do I need a Thermomix (Bimby) to prepare the flourless crackers in 5 minutes?
No, you can use a stand mixer or even a bowl and a spatula. The Thermomix is convenient but not essential for this low-carb 5-minute recipe.
