🌿 Mediterranean Zero-Oil Baked Chickpea Crackers

Cuisine: Mediterranean
Course: Snack / Healthy Appetizer
Diet Type: Vegan, Gluten-Free, Oil-Free, High-Protein
Servings: ~25–30 crackers (about 4 servings)
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: 35 minutes

🥣 Description

These Mediterranean Zero-Oil Baked Chickpea Crackers are crisp, protein-packed, and bursting with aromatic herbs and spices. Made from wholesome chickpea flour and a blend of Mediterranean flavors like oregano, rosemary, garlic, and sun-dried tomatoes, these crackers are completely oil-free, gluten-free, and vegan.

They make a perfect guilt-free snack or appetizer that pairs beautifully with hummus, tzatziki, or any dip of your choice!

🧾 Ingredients

Dry Ingredients:

• 1 cup chickpea flour (besan or garbanzo bean flour)

• 1 tbsp flaxseed meal (for binding)

• 1 tsp baking powder

• ½ tsp sea salt (adjust to taste)

• ½ tsp garlic powder

• ½ tsp onion powder

• 1 tsp dried oregano

• ½ tsp dried rosemary (crushed)

• ¼ tsp black pepper or chili flakes (optional for spice)

Wet Ingredients:

• ¼ cup warm water (add a little more if needed)

• 1 tbsp lemon juice

• 1 tbsp finely chopped sun-dried tomatoes (optional but adds great flavor)

• 1 tbsp fresh parsley or basil, finely chopped

👩‍🍳 Instructions

1. Preheat Oven
   Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.

2. Prepare Flax “Egg” (Binder)
   In a small bowl, mix flaxseed meal with 2½ tbsp water. Let it sit for 5 minutes until it thickens.

3. Make the Dough
   In a mixing bowl, combine chickpea flour, baking powder, salt, garlic powder, onion powder, oregano, and rosemary.
   Add the flax mixture, lemon juice, sun-dried tomatoes, and herbs.
   Gradually pour in warm water and mix until you get a soft, non-sticky dough.

4. Roll It Out
   Place the dough between two sheets of parchment paper and roll it to about ⅛-inch (3 mm) thickness.

5. Cut and Arrange
   Cut into desired shapes (squares, triangles, or rounds). Transfer the pieces to your lined baking tray.

6. Bake
   Bake for 18–22 minutes, or until golden and crisp.
   (Check around 15 minutes — thinner pieces may bake faster.)

7. Cool and Store
   Let the crackers cool completely before storing them in an airtight container. They’ll stay crisp for up to 7 days.

💡 Notes & Tips

• Crispier crackers: Roll dough as thin as possible.

• Flavor boost: Add a pinch of smoked paprika or nutritional yeast for cheesy flavor.

• No flax? Use chia seeds (same ratio) soaked in water.

• Add-ins: You can mix in sesame seeds, caraway seeds, or finely chopped olives for variety.

• Storage tip: Store in a glass jar or airtight tin with a paper towel to absorb moisture.

🍽️ Serving Suggestions

• Pair with hummus, olive tapenade, or roasted red pepper dip.

• Use as a crunchy topping for salads or soups.

• Enjoy as a travel snack or post-workout bite.

🧘‍♀️ Nutritional Information (Per Serving – Approx. 7 crackers)

(Values are approximate and can vary by ingredient brand.)

🌸 Health Benefits

• High Protein & Fiber: Chickpea flour boosts satiety and helps in muscle recovery.

• Oil-Free: Heart-friendly, helps manage cholesterol and weight.

• Gluten-Free: Safe for people with gluten intolerance.

• Rich in Micronutrients: Provides magnesium, iron, and B vitamins.

• Supports Digestion: Fiber aids gut health and improves metabolism.

❓ Q & A

Q1: Can I air-fry these crackers instead of baking?
✅ Yes! Air-fry at 320°F (160°C) for about 10–12 minutes, flipping halfway for even crispness.

Q2: Can I make them ahead of time?
✅ Absolutely. You can make the dough a day ahead, wrap it, and refrigerate it. Roll and bake when needed.

Q3: Can I use cooked chickpeas instead of flour?
❌ Not directly — it changes the texture. Chickpea flour gives the right crispness.

Q4: How to make them nutty or seed-based?
✅ Mix in 2 tbsp ground sesame, chia, or pumpkin seeds to the dough for extra crunch and omega-3s.

Q5: Are these suitable for kids?
✅ Yes! They’re great lunchbox snacks — just reduce salt and chili if serving young kids.