SWALTY: Sweet & Salty Seedy Crackers
If you have been searching for that elusive snack that satisfies every craving at once, the search ends here. These "Swalty" Sweet & Salty Seed Crackers are the ultimate hybrid. They deliver a high-voltage crunch paired with the perfect balance of flaky saltiness and a hint of caramelized sweetness. Unlike store-bought options that are often packed with fillers, this plant-based recipe relies on nutrient-dense seeds to create a sturdy, shatteringly crisp texture that holds up to any dip. Whether you are a sweet tooth, a salt lover, or just someone who needs a healthy, high-protein snack to get through the afternoon slump, this SWALTY OBSESSION is about to become your new kitchen staple.
Ingredients
- ⅓ cup date syrup
- 1 tsp dark miso paste
- 1 cup black sesame seeds
- ¾ cup white sesame seeds
- ⅓ cup pumpkin seeds
- ⅓ cup sunflower seeds
Instructions
- Preheat oven to 300°F.
- Add the date syrup and miso paste into a mixing bowl and whisk until miso is fully dissolved.
- Add remaining ingredients and mix well.
- Pour mixture onto a parchment lined baking tray and spread out a bit.
- Lay a piece of parchment paper over mixture and roll out flat and even with a rolling pin.
- Bake for 15 minutes, flip and bake another 15 minutes.
- Let cool completely before breaking into crackers.
- Store in an airtight container.
Notes
If crackers are still flexible after completely cooling you can place them back into the oven for another 5 minutes.
Nutrition
Calories: 274kcalCarbohydrates: 18gProtein: 8gFat: 21gSaturated Fat: 3gPolyunsaturated Fat: 10gMonounsaturated Fat: 7gTrans Fat: 0.01gSodium: 74mgPotassium: 234mgFiber: 5gSugar: 8gVitamin A: 5IUVitamin C: 0.1mgCalcium: 341mgIron: 5mg
I am always up for something crunchy!!
Can I use light Miso ?
Yes
Jill I tried this recipe. I have type 2 diabetes. Since nutritional fact says 8 servings 274 kcal. I am trying to find out how many cracker is one allowed with diabetes. Also i thought these will be in calories?
It is difficult to say because it depends on how big you break the crackers into. If you broke it into 32 similar sized pieces then it would be 4 crackers.
Excited to try this!
Jill,
Can unhulled black sesame seeds work for these crackers?
Love your recipes!
Pat
Yes, and they are far superior in nutrition.
Would you please list where to find the ingredients? Thank you.
You can usually find the white sesame seeds in the international aisle or sometimes the regular spices area. I got the black sesame seeds from Amazon but you can also find them very affordably at an asian grocery store.