Mediterranean Zero-Oil Baked Chickpea Crackers
These Mediterranean Zero-Oil Baked Chickpea Crackers are a healthy, high-protein snack that’s crunchy, flavorful, and naturally gluten-free. Made with chickpea flour and flaxseed, they’re rich in fiber and plant-based protein—perfect for guilt-free snacking or pairing with hummus, tzatziki, or your favorite Mediterranean dip. With no oil and simple pantry ingredients, these crackers bake up golden, crisp, and satisfying.
Total Time: 30–35 minutes
Servings: Makes about 25–30 crackers
Ingredients
1 cup chickpea flour (besan or gram flour)
2 tbsp ground flaxseed
¼ cup water (to make flax “egg”)
¼ tsp baking soda (optional, for lightness)
½ tsp salt (adjust to taste)
½ tsp garlic powder (optional)
½ tsp onion powder (optional)
Instructions
Preheat the Oven:
Set your oven to 350°F (175°C). Line a baking tray with parchment paper.
Prepare the Flax Mixture:
In a small bowl, mix ground flaxseed with ¼ cup of water. Let it sit for 5–7 minutes until it thickens into a gel-like consistency (this acts as an egg substitute).
Mix the Dry Ingredients:
In a large bowl, combine chickpea flour, baking soda, salt, garlic powder, and onion powder. Stir well.
Combine Wet and Dry:
Add the flax mixture to the dry ingredients. Gradually add 2–3 tablespoons of water, one at a time, mixing until you get a smooth, firm dough. It should not be sticky—add a little more chickpea flour if needed.
Roll Out the Dough:
Place the dough between two sheets of parchment paper. Roll it out to about ⅛ inch thickness for crisp crackers.
Cut and Prepare for Baking:
Remove the top parchment sheet and cut the dough into squares or desired shapes using a knife or pizza cutter. Transfer to the baking tray with the parchment sheet underneath.
Bake:
Bake for 12–15 minutes, or until lightly golden and crisp. Check after 10 minutes to avoid overbaking.
Cool and Store:
Let the crackers cool completely before serving. They’ll continue to crisp up as they cool. Store in an airtight container for up to a week.
Tips
Tips for Best Texture and Flavor:
Consistency matters: The dough should be firm but pliable, not sticky. If it’s too dry, add a teaspoon of water at a time. If it’s too wet, sprinkle in a bit more chickpea flour.
Roll evenly: Aim for uniform thickness so the crackers bake evenly. Thinner crackers will be crispier, while thicker ones will be slightly softer.
Don’t skip the parchment paper: It prevents sticking and helps the crackers bake evenly without oil.
Cool completely: The crackers will crisp up fully only after cooling—don’t rush this step.
Store properly: Keep them in an airtight jar or tin at room temperature. If they lose crispness, reheat in the oven at 300°F (150°C) for 5 minutes.
Toast chickpea flour (optional): Lightly toasting the flour in a dry skillet for a few minutes before mixing enhances its nutty flavor.
Variations:
Mediterranean Herb Mix: Add ½ teaspoon each of dried oregano, basil, and thyme for a fragrant, savory version.
Spicy Kick: Mix in chili flakes, black pepper, or smoked paprika for heat.
Lemon & Rosemary: Add a teaspoon of lemon zest and ½ teaspoon of finely chopped fresh rosemary for a bright, aromatic twist.
Cheesy (Vegan) Flavor: Sprinkle in 1 tablespoon of nutritional yeast to mimic cheesy notes.
Seeded Crunch: Mix in sesame seeds, chia seeds, or crushed sunflower seeds for extra texture and nutrition.
Dip Pairings: Serve with hummus, baba ganoush, tzatziki, or a roasted red pepper dip for a full Mediterranean experience.
Alternative Flour Mix: Combine half chickpea flour and half oat flour for a milder flavor and softer texture.
Q&A
Q: Can I use regular flour instead of chickpea flour?
A: You can, but the crackers won’t have the same nutty flavor or protein-rich texture. Chickpea flour gives them a distinct Mediterranean character and makes them gluten-free.
Q: How do I make the crackers extra crispy?
A: Roll the dough thinner—about 1/16 inch—and bake them a few minutes longer, watching closely so they don’t burn. Cooling them completely before storing also helps keep them crisp.
Q: Can I make these without flaxseed?
A: Yes. Replace the flax “egg” with 2 tablespoons of water and 1 tablespoon of chia seeds or just add enough water to form a firm dough.
Q: Are these good for meal prep?
A: Absolutely. They stay fresh for up to a week in an airtight container and travel well, making them a great snack for work or school.
Q: Can I add toppings before baking?
A: Yes. Sprinkle sesame seeds, za’atar, or a light dusting of sea salt on top before baking for extra flavor and crunch.
Nutrition
(per serving, about 6 crackers)
Calories: ~90
Protein: 4g
Carbohydrates: 8g
Fat: 4g
Fiber: 2g
Sugar: 1g
Sodium: 120mg
Calcium: 3% DV
Iron: 5% DV
Values may vary slightly depending on thickness and optional seasonings.
Conclusion
These Mediterranean Zero-Oil Baked Chickpea Crackers are simple, wholesome, and deeply satisfying. They’re crisp, flavorful, and full of plant-based protein—proof that healthy snacking doesn’t have to be bland. With just a few pantry ingredients, you can whip up a batch in under 30 minutes. Pair them with hummus or roasted veggie dip for a light appetizer or enjoy them on their own as a crunchy, guilt-free bite any time of day.