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 switching to a gluten-free diet, I experimented with many cracker recipes trying to find a crunchy, flavorful option I truly liked. These gluten-free buckwheat crackers — sometimes called buckwheat crisps or buckwheat chips — began as an experiment. They surprised me with how crisp and tasty they turned out. The crackers are sturdy enough for dips and spreads, yet delicate and light enough to enjoy on their own or alongside a bowl of soup.
Buckwheat Crackers Recipe With Buckwheat Groats
These buckwheat crackers are ideal for strict elimination diets: they are egg-free, nut-free, dairy-free, gluten-free and vegan. The recipe uses whole buckwheat groats rather than buckwheat flour, so you get a nutty, toasty texture that stands up well to baking.
You don’t need buckwheat flour for this recipe — whole groats do the job beautifully. If you have a surplus of hulled buckwheat groats, baking them into crackers is a simple, wholesome way to use them. Toasted or roasted groats yield a deeper, nuttier flavor than raw green groats.
Recipe Overview
The method is straightforward: soak the buckwheat groats to soften them, mix with the remaining ingredients until combined, spread the mixture thinly on parchment, then bake (or dehydrate) until crisp. The sweet potato adds natural sweetness and starch to help bind the crackers, ground flax acts as an egg substitute and binder, and a neutral oil adds crunch and color.
Buckwheat Is Gluten Free And Nutritious
Buckwheat is not a grain in the botanical sense but a seed (a pseudocereal). It is naturally gluten-free, easy to digest for many people, and a good source of protein, fiber and beneficial minerals. Because it is relatively low in phytic acid, it can be gentler on digestion than some other seeds and grains.
How To Make Gluten Free Buckwheat Crackers
Soak buckwheat groats for at least 4 hours to soften the hulls and make them easier to blend or incorporate whole. Combine soaked and drained groats with grated sweet potato, ground flax seeds mixed with water (to form a gel), oil and salt. Spread the mixture thinly on parchment. For even spreading, place another sheet of parchment or plastic wrap over the mixture and roll it out with a rolling pin.
Sprinkle sesame seeds on top and press them gently into the surface with a rolling pin so they adhere during baking. If you wait to add seeds until after baking, they may not stick well.
Tips For Best Buckwheat Crackers / Crisps
- Use roasted or toasted buckwheat groats for a deeper, nuttier flavor rather than the raw green groats.
- You can leave the soaked groats whole for texture or blend them into a paste for a smoother cracker—both work well.
- Replace sweet potato with another starchy root if desired, and consider adding chia, sunflower or hemp seeds to vary texture and nutrition.
- After sprinkling seeds on top, cover with parchment and roll gently to press them in—this prevents them from falling off after baking.
- Roll the mixture as thin as possible; the thinner the layer, the crispier the crackers and the faster they bake.
- Allow crackers to cool completely before handling; they are fragile until fully cooled. Store in an airtight container for up to one week.
Ways to Enjoy These Vegan Gluten Free Crackers
These crackers are versatile and pair well with many options:
- Hummus and other vegetable dips
- Crushed on top of salads for extra crunch
- Spread with nut or seed butters (if not nut-free) or tahini
- Served with vegetable purees or chutneys
- Alongside a warm, creamy soup
Watch the original recipe video for a step-by-step demonstration if available. If you try this recipe, note adjustments you make and how thinly you roll the dough — that has the biggest impact on texture and bake time.
Buckwheat Crackers | Crisps – Gluten Free Vegan Snack
Healthy Buckwheat Crackers (chips or crisps) made with simple ingredients: buckwheat groats, sweet potatoes, ground flax, water, oil and sesame seeds. Baked until crisp and perfect for snacking or pairing with soups and dips.
Ingredients (makes about 45 crackers)
- 2 cups buckwheat groats (preferably roasted/toasted)
- 2 medium sweet potatoes, grated
- 3/4 cup ground flax seeds
- 1 cup filtered water
- 6 tbsp olive oil (or another neutral oil)
- 1/2 tsp salt, plus more to taste
- Topping: 1/3 cup sesame seeds
Instructions
- Soak the buckwheat groats in water for at least 4 hours, then drain and rinse thoroughly.
- Grind the flax seeds if they aren’t pre-ground. Mix the ground flax with 1 cup water and let sit about 10 minutes, until gelatinous.
- Grate the sweet potatoes and squeeze out excess liquid if very wet.
- Combine the drained buckwheat, grated sweet potato, flax gel, oil and salt. Mix until evenly combined.
- Transfer the mixture onto a parchment-lined baking sheet (divide between two sheets if needed). Cover with another parchment or plastic wrap and roll thin with a rolling pin.
- Sprinkle sesame seeds on top and press them into the surface with the rolling pin so they adhere.
- Bake at 350°F (175°C) for 15 minutes. Remove and cut into roughly 2-inch (5 cm) squares with a pizza cutter or knife while partially baked.
- Return to the oven and bake at 300°F (150°C) for another 30–35 minutes, or until fully dry and crisp.
- Cool completely before separating and storing in an airtight container.
Nutrition (approximate per serving: 3 crackers)
Calories: 186 kcal | Carbohydrates: 36 g | Protein: 7.5 g | Fat: 13.3 g | Fiber: 5.1 g | Potassium: 331 mg
Author: Olga Caz