Gluten Free Graham Crackers

GF V DF VG SF May 22, 2023

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Graham crackers were always one of my favorite snacks as a kid, so here I've made them healthier and gluten free. They're lower in fat and sugar than traditional, replacing the butter and sugar with unsweetened applesauce, peanut butter, and maple syrup. Here's some great uses for graham crackers:

• Pair with a Sugar Free Chocolate Bar and make a healthier Indoor Roasted S'more
• Dip into a sweet spread like Date Sweetened Frosting or Banana Bread Hummus Spread
• Combine crushed crumbs applesauce to make a Healthier Graham Cracker Pie Crust

- 2.25 cup (200 g) Oat flour
- 2 tbsp (16 g) Cornstarch
- 1 tsp (6 g) Baking powder
- 1/4 cup (60 g) Unsweetened almond milk
- 1/4 cup (60 g) Unsweetened applesauce
- 1 tbsp (20 g) Sugar free syrup, or maple syrup
- 2 tbsp (32 g) Natural peanut butter

1. Preheat your oven to 350F, and take out a large cookie sheet

2. In a large glass bowl, melt the peanut butter. Add all ingredients to a bowl and mix with a silicone spatula. Gently knead a few times to form a dough

3. Alternatively, you can make these into chocolate graham crackers. Reduce the oat flour to 2 cups (180 g), and add 4 tbsp (20 g) of cocoa powder

4. Roll out between 2 sheets of parchment paper to about 1/8" - 1/4" thick. Use a pizza wheel to trim up the edges, making an even rectangle. Cut into crackers, and poke with a fork

5. Leaving the crackers on the paper, transfer to the sheet. Bake at 350F for 16-20 minutes, or until lightly golden brown. Transfer to a wire rack to cool completely

6. Check out my Healthier Graham Cracker Pie Crust for an easy pie crust with just homemade graham crackers and unsweetened applesauce!

7. Alternatively, you can use the raw dough of the crackers and turn that straight into the pie crust; no baking beforehand necessary. Just take the raw ingredients of the graham cracker dough, shape in a 9" cake pan, and bake at 350F for about 15 minutes, until lightly browned. Note that this recipe calls for all the crackers plus some applesauce; the applesauce is not needed if you're baking the raw crackers for the crust

https://www.poormanprotein.com/recipes/gf-crackers

Description

 Graham crackers were always one of my favorite snacks as a kid, so here I've made them healthier and gluten free. They're lower in fat and sugar than traditional, replacing the butter and sugar with unsweetened applesauce, peanut butter, and maple syrup. Here's some great uses for graham crackers:

• Pair with a Sugar Free Chocolate Bar and make a healthier Indoor Roasted S'more
• Dip into a sweet spread like Date Sweetened Frosting or Banana Bread Hummus Spread
• Combine crushed crumbs applesauce to make a Healthier Graham Cracker Pie Crust

Time

Prep Time:

15 minutes

Cook Time:

20 minutes

Total Time:

35 minutes

Cost

Total Cost:

Cost per Serving:

$0.12

Ingredients

Serving(s)

2.25 cup Oat flour
2 tbsp Cornstarch
1 tsp Baking powder
1/4 cup Unsweetened almond milk
1/4 cup Unsweetened applesauce
1 tbsp Sugar free syrup, or maple syrup
2 tbsp Natural peanut butter

Instructions

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1. Preheat your oven to 350F, and take out a large cookie sheet


2. In a large glass bowl, melt the peanut butter. Add all ingredients to a bowl and mix with a silicone spatula. Gently knead a few times to form a dough



3. Alternatively, you can make these into chocolate graham crackers. Reduce the oat flour to 2 cups (180 g), and add 4 tbsp (20 g) of cocoa powder


4. Roll out between 2 sheets of parchment paper to about 1/8" - 1/4" thick. Use a pizza wheel to trim up the edges, making an even rectangle. Cut into crackers, and poke with a fork



5. Leaving the crackers on the paper, transfer to the sheet. Bake at 350F for 16-20 minutes, or until lightly golden brown. Transfer to a wire rack to cool completely



6. Check out my Healthier Graham Cracker Pie Crust for an easy pie crust with just homemade graham crackers and unsweetened applesauce!



7. Alternatively, you can use the raw dough of the crackers and turn that straight into the pie crust; no baking beforehand necessary. Just take the raw ingredients of the graham cracker dough, shape in a 9" cake pan, and bake at 350F for about 15 minutes, until lightly browned. Note that this recipe calls for all the crackers plus some applesauce; the applesauce is not needed if you're baking the raw crackers for the crust

Nutrient	Regular Graham Crackers	Chocolate Graham Crackers
Calories	86	84
Protein	3.0 g	3.1 g
Fat	2.5 g	2.7 g
Net Carbs	12.1 g	11.6 g
Fiber	1.9 g	2.3 g
Added Sugar	0.0 g	0.0 g
Sugar Alcohol	0.9 g	0.9 g

Scroll to the right to read information about every variation

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Nutrition Facts

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Servings: 12

Serving Size: 1 oz (28 g)
Calories: 86

------------------------------------------
Total Fat: 2.5g (3 %)
 Saturated Fat: 0.4g (2 %)
 Polyunsaturated Fat: 0.7g
 Monounsaturated Fat: 1.1g
Cholesterol: 0mg (0 %)
Sodium: 59mg (3 %)
Total Carbohydrate: 14.9g (5 %)
 Fiber: 1.9g (7 %)
 Net Carbs: 12.1g
 Total Sugar: 0.9g
 Sugar Alcohol: 0.9g
Protein: 3.0g (6 %)

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Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.05mcg (0 %)
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Calcium: 41mg (3 %)
Iron: 0.89mg (5 %)
Magnesium: 50mg (12 %)
Potassium: 134mg (3 %)

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Glycemic Index

:

40.4

Glycemic Load

:

5.6

Sources of Inspiration

https://www.youtube.com/watch?v=SUiHRrhQLVs

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