Bell Pepper and Seed Crackers (Grain Free, Paleo, GAPs)

Bell Pepper and Seed Crackers via  #paleo

We dropped the kids off for their week at camp on Saturday! This camp is very special to us – my husband and I were campers as kids and we met there while working as counselors one summer. We consider it a privilege to send our kids each year. Plus, it gives us a week to spend together – just the two of us.

Our youngest has a gluten sensitivity right now, so prior planning and working closely with the kitchen staff was very important. Many summer camps don’t yet have dietary options for children with allergies. It’s critical for many parents to send foods with their kids, ensuring they can enjoy the week without getting sick. Most dining halls rely heavily on breads and flours, so I packed lots of gluten-free food for my daughter for the week.


This was my first year packing my daughter’s food. To be completely honest, it really stressed me out. I was concerned I wouldn’t send enough, causing my youngest to not have enough to eat. I’m sure some of you are in the same position, so I thought it would be helpful to share a list of foods I sent her with.

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What I packed:
(The camp offers a salad bar and fruit bowl, so I didn’t worry about packing fruit or veggies)

– Hard Boiled Eggs
(most of the breakfast food served is based on wheat flours)
– Plain whole yogurt
(I bought the Straus brand)
Applegate Organic Sliced Roast Beef and Turkey
– Bell Pepper and Seed Crackers
– Organic cheddar and monterey jack cheeses
(cut into wedges and put in a container)
Applegate Sausages
(cooked and individually wrapped)
Coconut cake
(a nutrient dense cake – cut into large squares and individually wrapped)
Grain Free Graham Crackers

Bell pepper and seed crackers are one of our favorite snacks. Five ingredients and very little hands-on work make them an easy snack to keep on hand. We prefer to eat them with some good organic butter on top (such as Organic Valley Pastured Butter). They’re also great with a thin slice of cheese.

Grain Free Bell Pepper and Seed Crackers (Grain Free, Paleo, Gaps)

Serving Size: Makes 1 large baking sheet of crackers

Grain Free Bell Pepper and Seed Crackers (Grain Free, Paleo, Gaps)


  • 1 1/2 cups sunflower seed kernels (I used soaked and dehydrated seeds, but toasted seeds will also work well)

  • 2 roasted red, orange or yellow bell peppers*

  • 1/2 teaspoon dried Italian seasoning

  • 1/2 teaspoon Celtic sea salt

  • 1 cup shredded Pecorino Romano cheese (omit for Paleo)


Preheat oven to 170ºF and adjust rack to middle position. Place sunflower seeds in the bowl of a food processor. Process until finely ground. Add bell peppers, Italian seasoning, sea salt and cheese. Process until smooth.

Line a large baking sheet with parchment paper. Spoon mixture onto baking sheet and spread using an offset spatula until it’s about 1/8” thick. Dehydrate in the oven overnight (about 7-10 hours depending on how much humidity is in your area) until crisp. Cool to room temperature. Break apart into large crackers and store in an airtight container for up to 2 weeks.

*To roast the peppers:
Preheat the broiler. Place the whole peppers on a baking sheet and put under the broiler. Cook until the skins are just turning black. Using a pair of tongs, turn the peppers so the black skin is facing down. Repeat until all sides of the pepper are turning black. Place peppers in a deep bowl and cover the bowl tightly with plastic wrap. Let the peppers sit for 10 minutes (the steam will loosen the skins). When the peppers are cool enough to handle, peel the skin off and remove the seeds inside the pepper.

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  1. karen

    Thanks Carrie – our son went to camp last year with five days worth of food. At the time we weren’t sure how to treat him, but the best we found was no sugar, no wheat so this mama bear spent a week planning and preparing many of your recipes for him to take along. I contacted the camp for a meal plan for the week and was appalled at what the kids would be eating. Pasta, pizza, tacos were staples. So were pancakes, french toast, cereal and lots of bread. So, I packed chicken tenders for a few meals (your recipe I substituted almond flour instead of regular), ranch dressing (your recipt, too), yogurt, cheese sticks, and a few gluten free snacks like nuts, etc. Fruit and veggies were provided and they scrambled him eggs in the morning at his request. He did really well. Most of his buddies and even the counselors were jealous, they wanted what he was eating.

  2. Oh these look and sound AMAZING!!!!! Can’t wait to try them. Thanks for giving us oven directions…I don’t have a dehydrator. My mom makes a raw vegan cracker…hers she calls pizza crackers and are similiar in ingredients but have a few other things added. They are SO good, but I think are more complicated. These sound simple!!

  3. Michelle

    I had forgotten about your coconut cake recipe – I’m glad you linked it! It’ll be a perfect summer dessert. On the cracker recipe, could you dehydrate them in a dehydrator as well? The highest temp on mine is 155F.

  4. Sarah in CA

    We spent the last 4 years of Boy Scout summer camp doing just what Carrie did. The camp cook sent me the weeks menu and I cooked up replacement meals. It got easier as the years went. Now my Eagle Scout know the drill and is responsible for his meals away from home. Yah, he gets joshed around but after 5 years he takes it like a man. I am glad to know we are not the only ones.

  5. dynamics

    I sent my daughter to 4H camp. Not one parent in her 4H group did. I told her she had to stay two days and if she was miserable I would come get her. I made sure to send her a postcard EVERY DAY. Do you know at this camp if you get mail you have to do something silly in order to get your mail. Boy my daughter was not too happy with me. But, she stayed and has gone every single year. She has some great friends from around the US. My decision to make her go, against all advise, was the best thing for her. She has memories that you cannot even imagine. She could not wait to go every year. Parents, SEND YOUR KIDS to camp. I love how they let you send food. One of the reasons I sent her may have been selfish but I knew she just had to go. My parents would not let me go to camp. My parents would not let me join the girl scouts. I want to make sure my kids can try everything and then pick and chose what they really like to do. (Yes, my kids chose 4H over girl scouts) Love your blog

  6. Nicole Stoddard

    Made these this past weekend and WOW! The hubs and kids and myself are gobbling them up. The flavor is great and I love that I can sneak some vegetables into the kids. I will be making up a triple batch next time, and hope they last longer! A great delicious alternative to the blah rice crackers we have been eating.

    • Deliciously Organic

      This recipe doesn’t contain either ingredient so you should be good! I usually replace coconut oil with butter in some recipes (but it doesn’t always work in every recipe) and unfortunately I don’t have a grain free substitution for coconut flour.

    • Deliciously Organic

      This recipe doesn’t contain any coconut flour and would be a great cracker to eat. You can usually substitute the coconut flour with almond flour, but if the recipe calls for all coconut flour, the substitution won’t be 1:1. But, for instance, in my apple cake (just post this week) you could just use all almond flour, but know that the cake will be a bit softer and might not hold up as well. But it will still taste great! Or, for a savory dish, you could use garbanzo bean flour. That’s a nice one!

    • Deliciously Organic

      If they didn’t crisp up then they didn’t bake long enough in the oven. I’ve had this happen before on more humid days, so I leave them in for an additional hour or until they get crispy.

    • Deliciously Organic

      I haven’t tried it, but I think zucchini might work well in this recipe. I would shred it, put it in a colander and generously season with sea salt. Let it sit for 20 minutes. Pour zucchini onto a clean dish cloth, fold cloth around zucchini and wring to remove the excess water. Then proceed with the recipe. If you give it a try, let me know how it goes! :)

  7. Laura

    These look great & can’t wait to try! I’m just a beginner when it comes to learning how to find/make non-processed, wheat free bread products; (due to eczema). At the same time, I’m also trying to maintain a low sodium diet. My doctor recommends omitting salt on table, in any homemade recipes, and of course, avoid processed foods . So my question is: since there are only five ingredients in this recipe, will it hurt to drop the salt? I don’t see a nutritional value displayed for this recipe, so I’m not sure how much sodium there is per serving. I realize “Celtic” sea salt is a trendy, “natural” fad right now, but every cardiologist will tell you- salt is salt & is worse for the body then any fat, sugar, gluten, calorie, etc. out there.


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