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  • Writer's picturePetra Fulham

Seeded Buckwheat Crackers

Updated: Oct 23, 2019

I first came across the idea of using veggies and seeds to make crackers from Deanna Mutzle at and Derbhla Reynolds from

Both provided so much inspiration to play with different ingredients and make various different crackers to satisfy my snack-tooth. With my garden coming into fuller bloom including parsley, chard, garlic and courgettes I have plenty to choose from to add to the veggie cracker mix. I mainly use my dehydrator for these crackers but have experimented with a low oven temperature to accomodate most kitchens.

This version is inspired by both Deanna and Derbhla’s recipes and can be further modified to suit your tastes and dietary requirements. These crackers are a wonderful source of fibre from soaked seeds, buckwheat and oats with some omega-3 fats in the flax seeds and olive oil. Green leafy vegetables and carrots and garlic provide a generous helping of anti-oxidants to support our immune system and help protect our cells from free-radical damage. As a delicious snack with humous, cream cheese, mackeral or salmon pate, or as a crunchy side-kick to a bowl of soup, these crackers are both delicious and wholesome to help keep you fuelled and satisfied.

*This recipe requires a little planning with soaking grains and seeds for 8hours or overnight- you will also need a food processor.

*You can find the step-by-step directions how to make these on my Instagram Highlighted Stories under “Recipes”.

EarthCookEat Seeded Buckwheat Crackers


100g whole buckwheat groats

100g Oats

70g Flaxseeds

70g Sunflower seeds

2 tblspoon olive oil

2 tblsp Nutritional Yeast (optional)

2tsp cumin seeds (optional)

1tsp salt, squeeze of lemon juice or 2 tsp apple-cider-vinegar

2 garlic cloves peeled

Large handful of greens (parsely, spinach, chard)

3 Large carrots unpeeled (or 2 large handfuls of vegetable pulp from the juicer)

1tblsp sesame seeds for topping


You will need two bowls to start with. In first bowl place buckwheat groats and sunflower seeds in plenty of water to soak. In second bowl mix the oats and flax seeds and cover with enough water- about ½”.

When ready to make the crackers rinse the soaked buckwheat and sunflower seeds in plenty of fresh water and set aside. In a food processor blitz the carrots, garlic and greens first. Then add the olive oil, salt, ACV/lemon juice, cumin and nutritional yeast if using and blitz further till a thick coarse paste. Finally add the soaked flax seeds and oats in their water and the soaked and rinsed buckwheat and sunflower seeds. Blitz till a thick spreadable paste.

If using the dehydrator, spread the paste about 4mm thick onto the teflex sheets and sprinkle on sesame seeds, and dehydrate on 50C for 12-14hrs turning half way. If using an oven, spread the mixture slightly thinner, score the crackers with a knife and sprinkle on the sesame seeds. Bake on a low oven (100-120C) for about 2 ½ hours turning half way through and until the crackers are crunchy to your liking.


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