Hemp flour crackers – a crunchy healthy snack

Hemp flour crackers are a snack that replaces chips without guilt – crunchy, nutty, and baked instead of fried. Hemp flour contains about 30% protein and 28% fiber and has a glycemic index below 35, making it one of the more nutritious flours available in Poland. A ratio of 40% hemp flour to 60% rice flour results in dense and crunchy crackers. The recipe below explains how to achieve the right thickness, how to avoid burning, and how to match the flavor to any dip.

KEY INFORMATION
• Hemp flour contains about 30% protein and 28% fiber – significantly more than wheat flour (10% protein, 3% fiber) (Mattila et al., JFCA, 2018).
• The glycemic index of hemp flour is below 35 – suitable for people with diabetes and on a low-carb diet (Siano et al., Food Chemistry, 2019).
• Ratio in baking: 30–40% hemp flour to 60–70% base flour – more results in too crumbly a structure.
• Hemp flour is naturally gluten-free – when combined with rice or buckwheat flour, the crackers are gluten-free.

Why use hemp flour in crackers?

Hemp flour is made by grinding hemp seeds after most of the fat has been removed – it is defatted, finely ground hulled seeds. The protein concentrate (about 30%) and fiber (about 28%) make bread made from hemp flour more filling than that made from wheat flour. Mattila et al. (Journal of Food Composition and Analysis, 2018) demonstrated that hemp flour has twice as much protein as wheat flour and nearly ten times more fiber.

The challenge is that hemp flour is denser and darker than white flour, and it does not bind on its own like gluten. Therefore, the recipe combines it with rice flour – lighter, gluten-free, and providing cohesion to the dough. A ratio of 40:60 (hemp:rice) is optimal. Siano et al. (Food Chemistry, 2019) confirm the low GI of hemp flour (below 35) – which translates to crackers that cause a slower rise in glucose levels than wheat crackers.

We noticed in tests that the crackers harden and become crunchy as they cool, not during baking. When taken out of the oven, they seem soft and limp – do not put them back in the oven. Place them on a baking sheet and wait 15 minutes. The result is almost always crunchy, as long as the dough was thin enough (2–3 mm). The main cause of soft crackers is dough that is too thick, not too short baking.

Nutritional values – what does a serving of crackers provide?

A serving of 5 crackers (about 30 g) provides about 130 kcal, 5 g of protein, 5 g of fat, and 17 g of carbohydrates. The fiber from hemp flour is about 2.5 g per serving – Threapleton et al. (BMJ, 2013) demonstrated that regular consumption of dietary fiber reduces the risk of cardiovascular diseases by 9–29%. Combined with hemp seed hummus, a serving of crackers with dip provides about 12–15 g of protein in total.

Ingredients – what do you need?

Proportions for about 25–30 crackers. Active preparation time: 15 minutes. Baking time: 15–18 minutes.

• 80 g hemp flour
• 120 g of rice or buckwheat flour
• 3 tablespoons of extra virgin olive oil
• 4–5 tablespoons of cold water
• 1/2 teaspoon of sea salt
• 1/4 teaspoon of baking powder
• 1/4 teaspoon of garlic powder (optional)
• 1 teaspoon of dried herbs de Provence or rosemary (optional)
• 2 tablespoons of hulled hemp seeds for topping

How to prepare hemp flour crackers – step by step?

Crackers do not require rising time or special equipment. You will need a rolling pin, parchment paper, and a baking sheet.

Step 1. Preheat the oven. Set to 170°C (top-bottom, no convection). Convection speeds up baking, but with hemp flour, the risk of burning increases. Line the baking sheet with parchment paper.

Step 2. Mix the flours and dry ingredients. In a bowl, combine both flours, salt, baking powder, and optional spices. Mix well before adding wet ingredients – even mixing of dry ingredients prevents lumps.

Step 3. Add oil and water, knead. Pour olive oil into the dry ingredients, mix with a fork. Add water tablespoon by tablespoon, kneading after each addition. The dough is ready when it is compact, does not stick to your hands, and does not crumble. If it sticks: add a tablespoon of rice flour. If it crumbles: add a tablespoon of water.

Step 4. Roll out as thin as possible. Place the dough on a sheet of parchment paper. Cover with a second sheet – this prevents sticking to the rolling pin. Roll out to a thickness of 2–3 mm. Remove the top sheet. Sprinkle with hemp seeds and gently press them into the surface of the dough with your hand.

Step 5. Cut and prick. Use a knife or pastry cutter to divide the dough into squares or rectangles about 4×5 cm. Prick each several times with a fork – the pricks prevent puffing during baking. Crackers do not rise, so you do not need to leave space between them.

Step 6. Bake and cool. Bake for 15–18 minutes. Check after 13 minutes – hemp flour darkens quickly towards the end. The finished crackers should have a golden-brown color on the edges. Remove the baking sheet. Let the crackers cool on the sheet for at least 15 minutes without moving them – they harden as they cool.

Tips and variations

Hemp flour crackers can take on various flavors and toppings:

Sweet-spicy version. Add 1 teaspoon of ground cumin and 1/4 teaspoon of cayenne to the dough. Before baking, brush the top with 1 teaspoon of maple syrup diluted with water. The sweet-spicy contrast with the nuttiness of hemp flour – great for dips with cream cheese.

Sesame version. Replace hemp seeds with a mixture of 1 tablespoon of sesame and 1 tablespoon of hemp seeds. Sprinkle generously before baking. Sesame and hemp have similar flavor profiles – nutty, slightly earthy.

Olive version. Add 2 tablespoons of finely chopped black olives to the dough. Olives bring salt and intense Mediterranean flavor. Reduce the salt in the recipe by half. The crackers will be darker from the olives but uniquely flavorful.

Crackers pair perfectly with classic hummus with hemp seeds – two hemp snacks that create a nutritionally complete combination.

Frequently Asked Questions

How much hemp flour should be used in crackers?

Optimal 30–40% hemp flour to 60–70% base flour. In this recipe, 80 g of hemp flour to 120 g of rice flour (40:60). More than 50% results in crackers that are too crumbly. Hemp flour contains about 30% protein and a glycemic index below 35 (Siano et al., Food Chemistry, 2019).

Are hemp flour crackers gluten-free?

Hemp flour is naturally gluten-free. With rice or buckwheat flour, the crackers are 100% gluten-free (Siano et al., 2019). People with celiac disease should check the gluten-free certifications on the packaging of both flours.

Why are hemp flour crackers dark?

Hemp flour has a naturally green-brown color from chlorophyll and seed pigments. The color does not affect the taste. Hemp flour contains about 100 g of powder/330 kcal, 30 g of protein, and 28 g of fiber (USDA, 2023) – the dark color indicates a rich composition.

How long can hemp flour crackers be stored?

In an airtight container at room temperature for up to 1 week. They absorb moisture – keep away from kitchen steam. Refresh softened crackers at 150°C for 5 minutes and cool. Hemp flour with 28% fiber (Mattila et al., 2018) promotes satiety – a small portion of crackers is sufficient.

What to serve with hemp flour crackers?

They pair perfectly with classic or beet hummus with hemp seeds, vegan hemp seed spread, and guacamole with hemp seeds. The nutty flavor of the crackers complements creamy, rich dips. They also work well as a base for herb cream cheese.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04