Cauliflower Crackers (grain-free)

I've been working on this recipe for months. There have been total failures that stuck to parchment paper, burnt batches, soggy batches, etc.. Yet with perseverance, these have come to be. I was originally working off of my recipe for cauliflower pizza crust but it took an overhaul to get the crackers right.

This recipe uses cauliflower rice. You can make your own (here's how), or buy it at a place like Whole Foods. One of the few things I cheat on for my no plastic and eat seasonally rules at the grocery store is cauliflower rice. Like with everything, pick your battles. Be a responsible consumer otherwise and once cauliflower is more abundantly in season I'll make my own. 

Some of my favorite ways to eat these crackers include dipping in sprouted hummus, spreading with pesto, or smothering in avocado and tuna salad (recipe in Meal Prep Workbook). 


  • 2 cups cauliflower rice, cooked

  • 1/4 cup sprouted sunflower seeds

  • 1/4 cup sprouted pumpkin seeds

  • 1/4 cup flax seeds

  • 1/4 cup chia seeds

  • 1/4 cup arrowroot flour

  • 1/4 cup coconut flour

  • 1 teaspoon celtic sea salt

  • 1 egg


Cook cauliflower rice over the stove until soft and a significant amount of its water content has evaporated. Let cool. 

Preheat oven to 325°F. Prepare a baking sheet by lining it with parchment paper. 

In a blender or food processor, combine the seeds until they become a mealy texture (like almond flour). Add this mixture to a large bowl. 

To the bowl also add cauliflower rice, flours, salt, and egg. Stir to combine into a dough. 

Spread the dough on the parchment paper using wet hands or a wet rubber spatula. Pro tip: the water keeps the dough from sticking to your hands. It should be about 1/4" thick. 

Prick holes into the flattened dough using a fork to help it bake evenly through. Bake for 40 minutes.

At 40 minutes, remove from the oven and slice into desired cracker size. Bake for an additional 15 - 20 minutes until golden brown.