Simple, delicious sprouted wheat crackers make a quick, customizable snack or appetizer. Plus, enjoy health benefits by using sprouted wheat!
I have always had a thing for Wheat Thins. A tasty quick snack all on their own or dipped in hummus, guac or peanut butter! They're also one of those really easy appetizers that everyone enjoys. Just so good!
They aren't the worst for a processed, packaged cracker when it comes to ingredients, but we all know that making crackers at home is much healthier! Then, make them out of sprouted wheat instead of whole wheat and we are talking a really good for you snack!
This crackers recipe is made with 4 simple ingredients and the good thing is, they are all healthy! Sprouted wheat, olive oil, sea salt and water. It doesn't get more whole food than that! And it's a really easy recipe. Don't be intimidated!
Whip them up in no time and have the perfect snack ready for when you need that salty fix. Or sweet fix. (Keep reading for my seasoning suggestions!) If you have 2 oven racks, use a large bowl, make a double batch, and use 4 baking sheets. You'll get about 200 crackers!
Is Sprouted Wheat Healthy?
Sprouted wheat is much healthier than refined wheat flour. Wheat contains an antinutrient called phytic acid that blocks certain nutrients from being absorbed into our bodies. It can also steal nutrients from other foods as it passes through your digestive tract! Sprouting the wheat neutralizes the phytic acid, making the nutrients available to the body and easier to digest!
Here is a guide all about how to sprout your own wheat and mill it into flour. Doing it yourself is much cheaper!
Can I Substitute a Different Oil For the Olive Oil?
You can use avocado oil or coconut oil in place of olive oil. If you use coconut oil, melt it before adding it to the other ingredients and note that it will have a slight coconut flavor.
I wouldn't recommend using refined vegetable oil, such as canola oil or corn oil, as they are highly processed and cause inflammation, which can lead to a multitude of health problems.
What to Eat With Sprouted Wheat Crackers
Crackers are an amazing option for a snack or light appetizer and can be eaten in so many ways! Here are some ideas, along with links to some delicious recipes:
- Hummus
- Pesto (Traditional or Dandelion)
- Guacamole
- Salsa
- Green pea dip
- Cream cheese
- Cheese (+fruit to be fancy!)
- Pickles
- Tomatoes
- Sausage
- Sliced meat (try this nitrate-free duck prosciutto!)
- Pate
- Tuna salad
- Egg salad
- Nut butter (on plain or maple cinnamon crackers)
Tools You May Need
Cookie sheets (2)
How to Make Sprouted Wheat Crackers
Ingredients:
- 1 cup sprouted wheat flour (learn how to make your own here)
- ¾ teaspoon sea salt
- ¼ cup extra virgin olive oil
- ¼ cup filtered water (We use a Berkey filter- read my full review of it here)
- optional seasonings: garlic powder, onion powder, rosemary, red chili flakes, parsley, chives, cinnamon, maple syrup, parmesan cheese, nutritional yeast or whatever else you want! See my favorite combinations below.
Instructions:
Preheat oven to 350°F.
In a mixing bowl, stir together salt and flour. Add oil and water and stir until just combined.
Rip 2 sheets of parchment paper that will fit on each sheet pan. Divide the cracker dough in half. Roll one half of the dough on each piece of parchment paper. Roll the dough as thinly as you can.
Add desired seasonings (follow my tips below). If you are adding any dried herbs or spices, brush the dough with a small amount of oil first, so the seasonings will adhere to the crackers.
Cut the crackers to your desired shape. I use a pizza cutter to cut 1x1 inch squares.
Carefully place your parchment paper with prepared crackers on cookie sheet.
Bake for 10-12 minutes, or until the edges are golden brown. The crackers in the middle may still appear slightly soft but will harden as they cool. Once done, place pans on a cooling rack and allow them to cool completely.
4 Ways to Season Sprouted Wheat Crackers
Plain Crackers (but also salted!)
The dough is already salted, but if you desire a saltier cracker, use a basting brush to spread a light layer of olive oil on the dough, then lightly sprinkle with sea salt.
Garlic Rosemary Crackers
A classic, delightful combination. Using a basting brush, spread a light layer of olive oil and then sprinkle with garlic powder and dried or fresh rosemary (if using fresh, finely mince it).
Spicy Crackers
Spread a thin layer of olive oil on the cracker dough, then sprinkle with equal amounts of onion powder, garlic powder, dried chives, dried parsley and black pepper. Very lightly sprinkle with red pepper flakes- a little goes a LONG way with those! I love the spice combined with the extra flavor from the other seasonings!
Maple Cinnamon Crackers
A sweet cracker variation! Mix 1 teaspoon cinnamon with ¼ cup maple syrup in a small bowl. Brush evenly over the cracker dough with a basting brush. Alternatively, you could sprinkle with coconut sugar or brown sugar and cinnamon.
How to Store Sprouted Wheat Crackers
Store sprouted wheat crackers in an airtight container or ziplock bag at room temperature for up to 1 week.
Did you try this cracker recipe? If so, I would so appreciate a 5-star review and your thoughts in the comment section below!
MORE HEALTHY SNACK RECIPES
MORE SPROUTED & SOAKED GRAINS
- STRAWBERRY POP TARTS
- CREAMY MILLET PORRIDGE
- SPROUTED WHEAT TORTILLAS
- SOURDOUGH CHOCOLATE BREAD
- CHERRY TARTS WITH SPROUTED WHEAT CRUST
Grab my healthy breakfast ebook for more soaked and sprouted grain breakfast recipes:
📖 Recipe
Sprouted Wheat Crackers (Seasoned 4 Ways)
Simple, delicious sprouted wheat crackers make a quick, customizable snack or appetizer. Plus, enjoy health benefits by using sprouted wheat!
Ingredients
- 1 cup sprouted wheat flour
- ¾ teaspoon sea salt
- ¼ cup extra virgin olive oil
- ¼ cup filtered water
- optional seasonings: garlic powder, onion powder, rosemary, red chili flakes, parsley, chives, cinnamon, maple syrup, parmesan cheese, nutritional yeast or whatever else you want! See my favorite combinations below.
Instructions
- Preheat oven to 350°F.
- In a mixing bowl, stir together salt and flour. Add oil and water and stir until just combined.
- Rip 2 sheets of parchment paper that will fit on each sheet pan. Divide the cracker dough in half. Roll one half of the dough on each piece of parchment paper. Roll the dough as thinly as you can.
- Add desired seasonings (follow my tips below). If you are adding any dried herbs or spices, brush the dough with a small amount of oil first, so the seasonings will adhere to the crackers.
- Cut the crackers to your desired shape. I use a pizza cutter to cut 1x1 inch squares.
- Carefully place your parchment paper with prepared crackers on cookie sheet.
- Bake for 10-12 minutes, or until the edges are golden brown. The crackers in the middle may still appear slightly soft but will harden as they cool. Once done, place pans on a cooling rack and allow them to cool completely.
Notes
Plain Crackers
The dough is already salted, but if you desire a saltier cracker, use a basting brush to spread a light layer of olive oil on the dough, then lightly sprinkle with sea salt.
Garlic Rosemary Crackers
A classic, delightful combination. Using a basting brush, spread a light layer of olive oil and then sprinkle with garlic powder and dried or fresh rosemary (if using fresh, finely mince it).
Spicy Crackers
Spread a thin layer of olive oil on the cracker dough, then sprinkle with equal amounts of onion powder, garlic powder, dried chives, dried parsley and black pepper. Very lightly sprinkle with red pepper flakes- a little goes a LONG way with those!
Maple Cinnamon Crackers
A sweet cracker variation! Mix 1 teaspoon cinnamon with ¼ cup maple syrup in a small bowl. Brush evenly over the cracker dough with a basting brush. Alternatively, you sprinkle with coconut sugar or brown sugar and cinnamon.
Store sprouted wheat crackers in an airtight container or ziplock bag at room temperature for up to 1 week.
Nutrition Information:
Yield: 10 Serving Size: 10 crackersAmount Per Serving: Calories: 131Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 188mgCarbohydrates: 17gFiber: 1gSugar: 1gProtein: 3g
This nutrient calculation is done by an automated calculator and may not be accurate.
Sylvia
I need these crackers in my life! I know how much healthier sprouted wheat is, but I haven't tried making my own flour yet. I definitely need to!
Errika
I agree, everyone needs these crackers! I absolutely love them.
Ada
Love this recipe! Looks super easy to make and heathly! I like how you add different ways to make them. After reading your posts, we are inspired to start making our own flour at home. Thank you for sharing this great recipe!!
Errika
Yay, I'm so glad you are inspired to make your own flour! It was so intimidating to me at first, but it's so easy, much cheaper and healthier. SO worth it. Good luck!
Danielle
I've never made sprouted wheat before, but these crackers look so tasty and like a good replacement for Wheat Thins that I also love!
This might be a good new skill to learn! Thanks!
Errika
They are very tasty. I love having a healthy, homemade alternative to Wheat Thins!
Kathleen
Can you use a dehydrator rater than the oven?
Errika
I haven't tried that, but I'd love to. The next time I make these, I'll see how long it takes in the dehydrator! I know it will work, it just may take a while.