Homemade Keto Crackers

Homemade Keto Crackers

Prep: 15 mins
Cook: 20 mins
Total: 35 mins
Yield: 12 small crackers



  • ½ cup sunflower seeds
  • ½ cup sesame seeds
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp pink salt
  • 2 tbsps. of filtered water


  • Preheat the oven to 350°F.
  • Place the sesame seeds, sunflower seeds, garlic powder, onion powder, and salt in a high-powered blender or food processor and blend until the mixture takes on the consistency of flour.
  • While the blender or food processor is running, drizzle in the water until the mixture takes on the consistency of dough and clumps together into a ball.
  • Transfer the dough to a 14-inch-square piece of parchment paper and place an equal-size sheet on top of it. Using a rolling pin, roll out the dough as thin as you like (if it’s on the thicker side, say ¼ inch, the crackers will be much sturdier).
  • Remove the top sheet of parchment paper and transfer the rolled dough, still on the bottom sheet of parchment, to a baking sheet. Using a pizza cutter or sharp knife, cut the dough into rectangles, but do not separate the rectangles.
  • Bake for 15 to 20 minutes, or until golden brown. Remove from the oven and set aside to cool completely on the baking sheet.
  • Break up the crackers into rectangles. Serve or store in the refrigerator for up to a week.

Will you be making these amazing Homemade Keto Crackers? Post a photo of your creation on Facebook or Instagram using the hashtag #MAMRecipe

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Crock Pot Rosemary Carrot Parsnip Mash

  • Rosemary carrot parsnip mash

Prep Time: 10 min
Cook Time: 2 hr., 30 minutes
Total Time: 2 hr., 40 minutes
Yield: 4


  • 3 – 4 large organic parsnips
  • 3 large organic carrots
  • 1 tbsp avocado oil
  • 2–3 fresh rosemary sprigs
  • 1 cup almond milk
  • optional 1/2 c vegetable or chicken broth (for less thick option)
  • 1/4 to 1/2 tsp minced garlic (divided)
  • 1/4 to 1/3 tsp sea salt
  • Dash of black pepper
  • 1/4 cup organic heavy cream or coconut cream
  • 2 tbsp ghee (butter that comes from grass fed cows)
  • Optional garnishing – parmesan or more rosemary sprigs



  1. First wash your vegetables.
  2. Peel if desired but not necessary.
  3. Steam carrots and parsnips in microwave bowl for 90 seconds.
  4. Chop into smaller pieces then add to crock pot with 1 cup almond milk, broth, avocado oil, rosemary sprigs, and 1/4 tsp garlic and salt.
  5. Cover and place on high.
  6. About one hour into cooking, skim the browning milk on the sides of the crock pot and then mash it up with veggies.
  7. Continue to cook for another 90 minutes and watch browning on sides again.
  8. After 2 1/2 hrs. cooking on high, place on low and remove the stick sprigs. Leave the leaves that fell off.
  9. Add in 2 tbsp ghee, black pepper, 1/4 tsp more garlic and sea salt.
  10. Mash all together until combined and thick mash is formed. To make this side dish smoother and creamier, add in 1/4 cup organic heavy cream (or cream of your choosing) and mash again or blend with hand blender.
  11. Place crockpot on warm until ready to serve.
  12. Garnish with extra rosemary and parmesan if desired.
  13. **see notes for doubling the recipe

Give this rosemary carrot parsnip mash a try and share with us! Post a photo of your culinary creation on Facebook or Instagram using the hashtag #MAMRecipe

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