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June 25, 2022

5-Ingredient Bell Pepper and Seed Crackers (Grain Free)

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5-Ingredient bell pepper and seed crackers are one of my favorite snacks. Five ingredients and very little hands-on work make them an easy snack to keep on hand.

Bell Pepper and Seed Crackers (Grain Free)

It’s best to use soaked and dehydrated or sprouted sunflower seeds for this recipe. Raw sunflower seeds contain phytic acid which can rob the body of minerals and are also difficult on the digestive system. So, eating the seeds that have been traditionally prepared is best.

Bell Pepper and Seed Crackers (Grain Free)

They are so, so good with some organic butter on top (such as Organic Valley Pastured Butter). They’re also great with a thin slice of cheese!

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

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  • Prep Time: 25 minutes
  • Cook Time: 10 hours
  • Total Time: 10 hours 25 minutes
  • Category: Side
  • Diet: Gluten Free

Ingredients

Units
  • 1 1/2 cups sunflower seed kernels (I used soaked and dehydrated seeds, or sprouted sunflower seeds)
  • 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 and dairy free)

Instructions

  1. 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.
  2. 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.
  3. *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.

Nutrition

  • Serving Size: Makes 1 large baking sheet of crackers

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Filed Under: Appetizers, Dairy and Grain-Free Recipes, Dairy-Free Recipes, Egg-Free, Egg-Free, Dairy-Free, Egg-Free, Grain-Free, Egg, Dairy and Grain-Free, Gaps Diet, Gluten Free Recipes, Grain Free Recipes, Nut-free, Paleo Recipes, Sides and Salads, Thyroid Support and Health Recipes (Days 1-30), Thyroid Support and Health Recipes (Days 31+), Uncategorized | 47 Comments

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47 Comments

  1. aida mollenkamp

    June 25, 2012 at 12:19 pm

    That is so awesome that your kids get to go to the same camp you went to! I'm sure they're having a fabulous time!
    to aida mollenkamp" aria-label="Reply to this comment to aida mollenkamp">Reply to this comment
  2. karen

    June 25, 2012 at 1:03 pm

    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.
    to karen" aria-label="Reply to this comment to karen">Reply to this comment
    • Deliciously Organic

      June 27, 2012 at 5:35 am

      It's great to hear that he did so well! I love that the other kids and counselors were a bit jealous. :) I can't wait to talk to my youngest and hear how the week went! :)
      to Deliciously Organic" aria-label="Reply to this comment to Deliciously Organic">Reply to this comment
    • linda

      July 3, 2012 at 4:38 pm

      we have a severe allergy to sunflower seeds, are there any other options?
      to linda" aria-label="Reply to this comment to linda">Reply to this comment
      • Deliciously Organic

        July 3, 2012 at 6:35 pm

        Pumpkin seeds (pepitas) are a great substitution.
        to Deliciously Organic" aria-label="Reply to this comment to Deliciously Organic">Reply to this comment
  3. Denise @ Creative Kitchen

    June 25, 2012 at 4:10 pm

    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!!
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    • Deliciously Organic

      June 27, 2012 at 5:33 am

      Thanks Denise! :)
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  4. Allison [Girl's Guide to Social Media]

    June 25, 2012 at 7:25 pm

    I would love to try these with a slice of flavorful cheese. Mmmm!
    to Allison [Girl's Guide to Social Media]" aria-label="Reply to this comment to Allison [Girl's Guide to Social Media]">Reply to this comment
  5. HeatherChristo

    June 25, 2012 at 8:09 pm

    These look incredible. I would never think to make crackers like this- but am inspired! I also am so in awe of how perfectly nutritious that lunch is. I have to get my children eating this cleanly- kudos Carrie!
    to HeatherChristo" aria-label="Reply to this comment to HeatherChristo">Reply to this comment
  6. Michelle

    June 25, 2012 at 11:50 pm

    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.
    to Michelle" aria-label="Reply to this comment to Michelle">Reply to this comment
    • Deliciously Organic

      June 27, 2012 at 5:32 am

      A dehydrator is a great alternative. The crackers will probably take a bit longer to dehydrate - maybe about 12 hours.
      to Deliciously Organic" aria-label="Reply to this comment to Deliciously Organic">Reply to this comment
      • Michelle

        June 29, 2012 at 3:27 am

        They turned out delicious! We used Parmesan cheese instead, but other than that substitution followed the recipe exactly. It ended up taking 11 hours in the dehydrator, set at 155F (but we also live in a really dry climate). Thankful for another great snack recipe - thanks for posting!
        to Michelle" aria-label="Reply to this comment to Michelle">Reply to this comment
        • Deliciously Organic

          June 29, 2012 at 5:22 am

          Thanks for the feedback! I'm so glad you enjoyed them!
          to Deliciously Organic" aria-label="Reply to this comment to Deliciously Organic">Reply to this comment
  7. Denise

    June 26, 2012 at 11:46 am

    Thank you so much for such wonderful recipes. You are an inspiration, and I am excited to try this out. Denise
    to Denise" aria-label="Reply to this comment to Denise">Reply to this comment
  8. marla

    June 26, 2012 at 12:56 pm

    Sorry to hear your little gal has a gluten intolerance. These look like a tasty alternative!
    to marla" aria-label="Reply to this comment to marla">Reply to this comment
  9. A Table in the Sun

    June 27, 2012 at 7:20 pm

    I love the cracker recipe. My only problem with homemade crackers is that they seem to get soft easily, even in airtight containers. Any additional tips?
    to A Table in the Sun" aria-label="Reply to this comment to A Table in the Sun">Reply to this comment
    • Deliciously Organic

      June 29, 2012 at 5:21 am

      Sometimes I leave the corner of the dish open so the moisture doesn't build up inside.
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  10. Alicia@eco friendly homemaking

    June 28, 2012 at 4:52 pm

    These crackers look so delicious!!
    to Alicia@eco friendly homemaking" aria-label="Reply to this comment to Alicia@eco friendly homemaking">Reply to this comment
  11. Sarah in CA

    June 30, 2012 at 11:47 am

    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.
    to Sarah in CA" aria-label="Reply to this comment to Sarah in CA">Reply to this comment
  12. dynamics

    June 30, 2012 at 2:40 pm

    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
    to dynamics" aria-label="Reply to this comment to dynamics">Reply to this comment
  13. Kristina Vanni

    July 4, 2012 at 11:04 am

    What a great summer experience! Sounds like the perfect packed meal! Can't wait to try this recipe!
    to Kristina Vanni" aria-label="Reply to this comment to Kristina Vanni">Reply to this comment
  14. El

    July 6, 2012 at 5:22 pm

    It looks like you made them amazing food. How lucky they are. You can pack my lunch anytime ;>)
    to El" aria-label="Reply to this comment to El">Reply to this comment
  15. Nicole Stoddard

    August 21, 2012 at 3:08 pm

    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.
    to Nicole Stoddard" aria-label="Reply to this comment to Nicole Stoddard">Reply to this comment
  16. beth

    October 14, 2012 at 10:01 pm

    Hi, I'm following the blood type diet and coconut or coconut flour is not suggested for me. Any idea what i could replace it with? Thanks, Beth
    to beth" aria-label="Reply to this comment to beth">Reply to this comment
    • Deliciously Organic

      October 15, 2012 at 7:44 am

      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.
      to Deliciously Organic" aria-label="Reply to this comment to Deliciously Organic">Reply to this comment
    • Deliciously Organic

      October 21, 2012 at 10:29 am

      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!
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  17. Kelly Carringer

    February 12, 2013 at 8:19 am

    I made these last night and they are delicious! They didn't crisp up like I thought they would. They are pretty chewy. Do you have any idea why? Thanks.
    to Kelly Carringer" aria-label="Reply to this comment to Kelly Carringer">Reply to this comment
    • Deliciously Organic

      February 12, 2013 at 8:35 am

      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.
      to Deliciously Organic" aria-label="Reply to this comment to Deliciously Organic">Reply to this comment
  18. Julia

    October 15, 2013 at 10:41 pm

    I can't do night shades, any suggestions for a substitute for the roasted peppers? I have been trying to find a dehydrated cracker recipe that is GAPS, paleo and nightshade friendly!!
    to Julia" aria-label="Reply to this comment to Julia">Reply to this comment
    • Deliciously Organic

      October 16, 2013 at 5:33 am

      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! :)
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  19. Lizzzie

    July 23, 2014 at 7:10 am

    My oven doesn't go low enough to dehydrate anything. Any ideas about just backing these?
    to Lizzzie" aria-label="Reply to this comment to Lizzzie">Reply to this comment
    • Deliciously Organic

      July 24, 2014 at 6:42 am

      I haven't tested it, but you could bake them at 200 for about 5 hours until crispy.
      to Deliciously Organic" aria-label="Reply to this comment to Deliciously Organic">Reply to this comment
  20. Laura

    August 10, 2015 at 3:54 pm

    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.
    to Laura" aria-label="Reply to this comment to Laura">Reply to this comment

Trackbacks

  1. Carrie Vitt says:
    June 25, 2012 at 6:53 pm
    [New Post] Grain Free Bell Pepper and Seed Crackers: http://t.co/CUPkvqGN #gfree #organic #realfood #paleo
    to Carrie Vitt" aria-label="Reply to this comment to Carrie Vitt">Reply to this comment
  2. Joe St.Croix says:
    June 28, 2012 at 1:02 pm
    Bell Pepper and Seed Crackers – Grain Free #schf #health #fitness #et http://t.co/pN6so8WP
    to Joe St.Croix" aria-label="Reply to this comment to Joe St.Croix">Reply to this comment
  3. Jami Boys says:
    June 29, 2012 at 11:54 pm
    Grain Free Crackers: crackers you don't roll out and no carbs? Ya-hoo! http://t.co/5clSKSvg
    to Jami Boys" aria-label="Reply to this comment to Jami Boys">Reply to this comment
  4. Back-to-School Lunch Ideas and Giveaway (Paleo, GAPs, Grain Free, Primal) says:
    August 20, 2012 at 10:27 am
    [...] of Vegetable Soup Creamy Chicken and Vegetable Soup Hard boiled eggs, deviled eggs, egg salad, etc. Seed Crackers with cheese Graham Crackers Grain Free Granola Granola Bars Coconut Snack Cake Coconut Almond Candy [...]
    to Back-to-School Lunch Ideas and Giveaway (Paleo, GAPs, Grain Free, Primal)" aria-label="Reply to this comment to Back-to-School Lunch Ideas and Giveaway (Paleo, GAPs, Grain Free, Primal)">Reply to this comment
  5. Lentil Hummus Recipe (Grain Free, Gluten Free, GAPs) says:
    August 27, 2012 at 8:31 am
    [...] needing a little nourishment, and this hummus has become one of their favorites. We enjoy it with bell pepper and seed crackers, but you could also use carrots, celery or another cracker to scoop up the [...]
    to Lentil Hummus Recipe (Grain Free, Gluten Free, GAPs)" aria-label="Reply to this comment to Lentil Hummus Recipe (Grain Free, Gluten Free, GAPs)">Reply to this comment
  6. The Unprocessed Pantry: Bread (Paleo, Grain Free, Gluten Free, Gaps) says:
    January 29, 2013 at 11:32 am
    [...] Grain Free Crackers (I make a batch of these once a week!) [...]
    to The Unprocessed Pantry: Bread (Paleo, Grain Free, Gluten Free, Gaps)" aria-label="Reply to this comment to The Unprocessed Pantry: Bread (Paleo, Grain Free, Gluten Free, Gaps)">Reply to this comment
  7. The Unprocessed Kitchen: Meats and a Chicken Salad says:
    March 4, 2013 at 10:43 am
    [...] meat, homemade mayonnaise, celery, tangy capers and parsley. It’s great to eat alone, on bell pepper and seed crackers, or on a slice of grain-free [...]
    to The Unprocessed Kitchen: Meats and a Chicken Salad" aria-label="Reply to this comment to The Unprocessed Kitchen: Meats and a Chicken Salad">Reply to this comment
  8. Healthy Food to Take Camping or Hiking says:
    April 9, 2013 at 10:23 am
    [...] Hard Boiled Eggs Bell Pepper and Seed Crackers with Kerrygold Butter Grain-Free Chocolate Chip Cookies Raw Cheese Bananas Dried apricots, [...]
    to Healthy Food to Take Camping or Hiking" aria-label="Reply to this comment to Healthy Food to Take Camping or Hiking">Reply to this comment
  9. Back-to-School Lunch Ideas and Dairy-Free Chocolate Pudding says:
    August 20, 2013 at 8:08 am
    [...] and “Rice” Casserole Cheesy Green Hummus via Weelicious (I like to serve these with seed crackers) Coconut, Berry and Spinach Smoothie Chicken Salad Cream of Vegetable Soup via Cultured Food Life [...]
    to Back-to-School Lunch Ideas and Dairy-Free Chocolate Pudding" aria-label="Reply to this comment to Back-to-School Lunch Ideas and Dairy-Free Chocolate Pudding">Reply to this comment
  10. Cobb Salad Recipe says:
    March 28, 2014 at 12:53 pm
    […] Chicken – a brilliant recipe from Nom Nom Paleo! Spinach and Artichoke Dip Bell Pepper and Seed Crackers for dipping Loaded Potato […]
    to Cobb Salad Recipe" aria-label="Reply to this comment to Cobb Salad Recipe">Reply to this comment
  11. Free Range Chicken Salad - Welcome To My World says:
    September 6, 2014 at 1:14 pm
    […] meat, homemade mayonnaise, celery, tangy capers and parsley. It’s great to eat alone, on bell pepper and seed crackers, or on a slice of grain-free […]
    to Free Range Chicken Salad - Welcome To My World" aria-label="Reply to this comment to Free Range Chicken Salad - Welcome To My World">Reply to this comment
  12. 10 Spring Vegetables That Should Be On Your Table {and what to do with them....} | says:
    February 27, 2015 at 8:15 am
    […] Serve on crostini, or if you are gluten or grain-free, try out some gluten-free crackers, fresh red & yellow pepper strips, dried apple slices, dried persimmon {currently at Trader Joe’s}, or these grain-free crackers. […]
    to 10 Spring Vegetables That Should Be On Your Table {and what to do with them....} |" aria-label="Reply to this comment to 10 Spring Vegetables That Should Be On Your Table {and what to do with them....} |">Reply to this comment
  13. Raspberry, Lime, Tequila Cocktail Recipe says:
    June 4, 2019 at 1:33 pm
    […] in, unpacking, and getting back to “real life.” Remember a few weeks ago, I was nervously packing gluten free food for my daughter’s week at camp? I’m happy to say she was well taken care […]
    to Raspberry, Lime, Tequila Cocktail Recipe" aria-label="Reply to this comment to Raspberry, Lime, Tequila Cocktail Recipe">Reply to this comment
  14. Homemade Gatorade Concentrate and Healthy Foods at Summer Camp - Deliciously Organic says:
    June 6, 2019 at 10:03 am
    […] so the kids can attend a sports kamp called Kanakuk Kamps. Last year I shared how I packed my kids’ food for the entire week because there aren’t many options when it comes to unprocessed or gluten-free foods. Packing […]
    to Homemade Gatorade Concentrate and Healthy Foods at Summer Camp - Deliciously Organic" aria-label="Reply to this comment to Homemade Gatorade Concentrate and Healthy Foods at Summer Camp - Deliciously Organic">Reply to this comment

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Hi, I’m Carrie Korem, FNTP
Welcome to Deliciously Organic

Through unprocessed, organic food and detox I’ve reversed Hashimoto’s disease, chronic migraines, IBS and eczema.

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