Healthy Buckwheat Crackers (Chips or Buckwheat Crisps) recipe + video – a gluten-free, vegan snack made with only six simple ingredients. Learn how to make crunchy, flavorful homemade buckwheat crackers using whole buckwheat groats, sweet potatoes, flax and sesame seeds. These baked crackers are delicious on their own or served with a warm bowl of soup.
Since switching to a gluten-free diet, I tested many cracker recipes to find a satisfying snack. These buckwheat crackers — sometimes called buckwheat crisps or chips — began as an experiment and turned out exceptionally well. They’re crunchy, flavorful and pair perfectly with a light dip or nut butter.
Buckwheat Crackers Recipe With Buckwheat Groats
These gluten-free buckwheat crackers are ideal for restrictive elimination diets: they are egg-free, nut-free, dairy-free, gluten-free and vegan.
This recipe uses whole buckwheat groats — no special buckwheat flour required.
If you have extra buckwheat groats on hand, you can put these hulled seeds to good use. When soaked and baked or dehydrated, groats become a wholesome crunchy snack and can even be added to granola.
Recipe Overview
Making buckwheat crackers is straightforward: soak buckwheat groats to soften them, mix with the remaining ingredients, spread the mixture thinly on parchment and bake or dehydrate until crisp. A short video demonstrates the process step by step.
Buckwheat Is Gluten Free And Nutritious
Although often called a grain, buckwheat is actually a seed (a pseudocereal) from a flowering plant, not a grass, so it is naturally gluten-free.
Buckwheat is a good source of biologically available protein, minerals and antioxidants. Per 100 g raw buckwheat: roughly 13.3 g protein, 71.5 g carbohydrates and 10 g fiber.
It’s also relatively low in phytic acid and generally easy to digest.
How To Make Gluten Free Buckwheat Crackers
Soak buckwheat groats for at least a few hours—four hours or overnight softens them and helps the groats “pop” out of their hulls.
Sweet potatoes add natural sweetness and starch to help bind the mixture without refined sugar. Ground flax seeds act as a binder, and olive oil contributes crispiness.
Spread the mixture on parchment paper (use two sheets if needed) and roll into a thin layer. Cover with plastic wrap or another sheet of parchment and use a rolling pin to get an even thickness.
Finish by sprinkling sesame seeds on top and pressing them gently with a rolling pin so they stick before baking. (If you add seeds after baking they may not adhere well.)
Tips For Best Buckwheat Crackers / Crisps
For the best flavor use toasted or roasted buckwheat groats rather than the green (raw) variety. Roasted groats are darker and have a nuttier taste.
If available, darker roasted groats from specialty stores provide a more pronounced flavor.
Buckwheat Crackers Recipe Variations
- You can leave the soaked groats whole for texture or blend them into a paste for a smoother cracker.
- Swap sweet potatoes for another root vegetable and add chia, sunflower or hemp seeds for variety.
- When adding sesame seeds, place parchment on top and roll gently to press them in so they won’t fall off after baking.
- Roll the dough thinner for crispier crackers and shorter baking time. Allow crackers to cool completely before handling — they are fragile when hot.
Ways to Enjoy These Vegan Gluten Free Crackers
Serve these buckwheat crackers with:
- Hummus and other vegetable dips
- Crushed over salads for added crunch
- Nut or seed butters
- Vegetable purees
- A bowl of warm, creamy soup
See the recipe video for more detail, and feel free to share in the comments how your crackers turned out.
Related: Soft Buckwheat Bread (GF, DF)
Print Recipe
Buckwheat Crackers | Crisps – Gluten Free Vegan Snack
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Ingredients
Buckwheat Crackers
- 2 cups buckwheat groats (roasted/dark)
- 2 medium sweet potatoes, grated
- ¾ cup ground flax seeds
- 1 cup filtered water
- 6 tbsp olive oil (or other neutral oil)
- ½ tsp salt (to taste)
Topping
- ⅓ cup sesame seeds
Instructions
- Soak the buckwheat groats for at least 4 hours before starting.
- Grind flax seeds, add water and let sit about 10 minutes until gelatinous.
- Grate the sweet potatoes.
Make The Buckwheat Crackers
- Drain the soaked buckwheat very well and discard the soaking water. Mix all ingredients thoroughly.
- Spread the mixture onto parchment paper in a thin layer. Cover with plastic or another parchment and roll evenly with a rolling pin.
- Sprinkle sesame seeds on top and press them in with the rolling pin so they adhere before baking.
Bake The Crackers
- Bake at 350°F (175°C) for 15 minutes. Remove and cut into roughly 2-inch (5 cm) squares while partially baked.
- Return to the oven and bake at 300°F (150°C) for about 35 more minutes, or until dry and crisp.
Video
Buckwheat Crackers: Gluten Free, Vegan Snack
Notes
- Use roasted buckwheat groats for the best flavor.
- You may leave soaked groats whole or blend them for a paste — both work.
- Press seeds into the dough before baking so they stick.
- The thinner the dough, the crispier the crackers and the faster they bake.
- Allow crackers to cool completely before handling; they are fragile while warm.
- Store in an airtight container for up to one week.
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