Pumpkin Crackers

Ingredients

• 1 cup pumpkin purée (unsweetened)

• 2 tbsp. tahini

• 2 tbsp. chia seeds

• 3 tbsp. ground flaxseeds (or flaxseed meal)

• 2 tbsp. black sesame seeds (plus extra for topping)

• ½ tsp sea salt (adjust to taste)

• ½ tsp garlic powder (optional)

• ¼ tsp cumin or smoked paprika (optional for flavor)

• 1 tbsp. rosemary

• 4 tbsp. sunflower seeds

  Instructions

  1. Preheat oven: Set to 325°F (160°C) and line a baking sheet with parchment paper.

  2. Mix the base: In a bowl, combine pumpkin purée and tahini until smooth.

  3. Add dry ingredients: Stir in chia seeds, ground flaxseeds, sesame seeds, salt, and spices. Mix well — the chia and flax will absorb moisture and form a dough.

  4. Rest the dough: Let it sit for 10–15 minutes so the seeds can gel and thicken the mix.

  5. Spread the dough: Place the dough between two sheets of parchment paper. Roll or press it evenly to about ⅛ inch (3 mm) thick.

  6. Score and top: Remove the top parchment sheet, sprinkle extra sesame if desired, and lightly press them in. Use a knife or pizza cutter to score into squares or rectangles.

  7. Bake: Bake for 30–40 minutes, until firm and edges are golden. (Check halfway; thinner edges may brown sooner.)

  8. Cool & crisp: Let the crackers cool completely on the tray — they’ll crisp up more as they cool.

If you eat one out of 20 pieces, you’ll get around 40 calories — a light and nutritious option that’s great for supporting insulin sensitivity, blood sugar balance, and healthy digestion.