Best Healthy Rice Crackers

Introduction

Rice crackers are a popular snack enjoyed worldwide for their light, crispy texture and variety of flavors. They are often marketed as a healthier alternative to traditional chips, but how nutritious are they? This guide explores everything you need to know about rice crackers, from their nutritional benefits to their impact on blood sugar levels. We’ll also compare them with potato chips, identify the healthiest options, and discuss whether they can fit into a low-carb diet.

Now, let’s dive into Part 1: What Are Rice Crackers?

What Are Rice Crackers?

A Brief History of Rice Crackers

Rice crackers have origins in Asian cuisine, particularly in Japan and China, where they have been consumed for centuries. In Japan, “senbei” are one of the most popular types, traditionally made with glutinous rice and flavored with soy sauce, seaweed, or sesame. China also has similar rice-based snacks, such as crispy rice cakes. Over time, Brown rice crisps spread to Western markets, evolving into a variety of styles, including gluten-free and low-sodium versions.

How Rice Crackers Are Made

The production process for Rice-based snacks varies, but it typically follows these steps:

1. Rice Selection – Either white or brown rice is used as the base ingredient.
2. Cooking and Mashing – The rice is steamed, mashed, or ground into a paste.
3. Shaping and Drying – The paste is formed into thin discs or other shapes and dried.
4. Baking or Frying – Traditional Baked rice snacks are baked, but some are deep-fried for extra crunch.
5. Flavoring – Seasonings like salt, soy sauce, or cheese are added to enhance taste.

Types of Rice Crackers:

Modern rice crackers now come in low-fat, organic, and gluten-free options, catering to different dietary needs.

Are Rice Crackers a Healthy Snack?

Gluten-free crackers are often marketed as a light and healthy snack, but their actual health benefits depend on their ingredients and preparation methods. Let’s take a closer look at their nutritional value and whether they are a smart snack choice.

Nutritional Value of Rice Crackers

Crispy rice snacks can vary significantly in calories, carbohydrates, fat, and protein depending on the brand and type. Here’s a general breakdown of their nutritional profile per one-ounce (28g) serving of plain Crunchy whole grain snacks:

Key Takeaways:

• Low in fat – Most plain Whole grain snacks contain little to no fat, making them lower in calories than fried snacks.
• High in carbohydrates – Since they are made primarily from rice, they are high in simple carbs, which can cause quick energy spikes.
• Low in protein and fiber – Crispy rice snacks alone are not very filling and lack the protein or fiber needed for long-lasting satiety.
• Sodium content varies – Flavored Low-fat crackers may contain high levels of sodium and added flavor enhancers.

Are Rice Crackers Gluten-Free?

Yes, most plain Gluten-free crackers are naturally gluten-free since they are made from rice. However, flavored versions may contain gluten-based ingredients like soy sauce or wheat starch. If you follow a gluten-free diet, always check the packaging for certification.

Health Benefits of Eating Rice Crackers

While Healthy snack alternatives aren’t a superfood, they do have some advantages:

1. They Are Light and Easy to Digest

Compared to greasy potato chips or heavy bread-based snacks, rice crackers are gentle on the stomach, making them a good option for people with sensitive digestion or mild stomach issues.

2. Suitable for Special Diets

• Gluten-free: Ideal for people with celiac disease or gluten intolerance.
• Low-fat: Most Light and crispy bites are naturally low in fat, especially the baked varieties.
• Vegan-friendly: Made from plant-based ingredients, making them a great option for vegans.

3. Good Alternative to Fried Snacks

Since many Light and crunchy bites are baked instead of fried, they are generally lower in trans fats and unhealthy oils compared to chips. However, some brands do add oils, so checking the label is important.

Are There Any Downsides?

While Brown rice crisps can be a healthy snack when consumed in moderation, they do have some potential drawbacks:

1. They Lack Essential Nutrients

Rice crackers are primarily made from refined rice, which means they lack fiber, protein, and essential vitamins. Unlike whole-grain snacks, they don’t provide long-lasting energy or major health benefits.

2. High Glycemic Index (GI)

Rice crackers have a high glycemic index (GI), meaning they can cause rapid blood sugar spikes. This makes them less ideal for people managing diabetes or those trying to control blood sugar levels.

3. Flavored Varieties Can Be Unhealthy

Many flavored Rice-based snacks contain:

• Artificial additives and preservatives
• Excess sodium (which can contribute to high blood pressure)
• Sugar and unhealthy oils in sweet or flavored versions

How to Choose the Healthiest Rice Crackers

To enjoy Low-calorie snacks without the downsides, follow these smart shopping tips:

**Look for whole grain or brown High-protein snacks – Higher in fiber and nutrients than refined white rice crackers.
**Choose low-sodium options – Avoid overly salty varieties to reduce sodium intake.
**Avoid artificial flavors and additives – Stick to natural, simple ingredient lists.
**Pair them with protein or healthy fats – To keep you full longer, eat them with hummus, nut butter, or cheese.

Final Verdict: Are Rice Crackers a Healthy Snack?

Rice crackers can be a better alternative to fried chips, but they shouldn’t be your primary snack if you’re looking for sustained energy or nutrition. For a balanced diet, pair them with fiber-rich foods and protein to make them a more filling and nutritious option.

Rice Crackers vs. Potato Chips: Which Is Better?

When choosing a crunchy snack, many people wonder whether rice crackers or potato chips are the healthier option. While both snacks are widely available, they differ significantly in nutrition, ingredients, and health impact. This section breaks down the differences to determine which one is the better choice.

Caloric and Nutritional Comparison

Both Rice crisps vs. potato chips and potato chips can be processed snacks, but their nutritional content varies based on ingredients and cooking methods. Below is a side-by-side comparison of their nutritional profiles per one-ounce (28g) serving.

Key Differences:

• Calories: Rice crackers are generally lower in calories than potato chips, making them a slightly lighter snack.
• Fat Content: Potato chips contain significantly more fat due to the frying process, while many rice crackers are baked.
• Carbohydrates: Rice crackers have a higher carbohydrate content, which can affect blood sugar levels more than potato chips.
• Sodium: Both snacks can contain high sodium levels, especially flavored varieties, which can contribute to high blood pressure.

Which Option Is Healthier?

There is no single answer, as the better choice depends on dietary goals. Below are the advantages and disadvantages of each option.

Advantages of Rice Crackers

• Lower in fat if baked
• Gluten-free options available
• Easier to digest than greasy chips

Disadvantages of Rice Crackers

• High in refined carbohydrates, which can spike blood sugar
• Lacks fiber and protein, making them less filling
• Can be high in sodium if flavored

Advantages of Potato Chips

• More fiber than rice crackers, especially if made from whole potatoes
• Contain some healthy fats if cooked in better oils
• More satisfying due to higher fat content

Disadvantages of Potato Chips

• High in saturated fats and calories if fried in unhealthy oils
• Often loaded with artificial flavors and preservatives
• More likely to contribute to weight gain if eaten in excess

How Processing Affects Health

One of the biggest differences between rice crackers and potato chips is how they are made.

Baked rice crackers can be a healthier choice than deep-fried potato chips, but both snacks can be highly processed and should be eaten in moderation.

Final Verdict: Which One Should You Choose?

For those looking for a lighter, lower-fat snack, rice crackers, especially baked varieties, may be the better choice. However, for those who need a snack that keeps them full longer, potato chips with healthier oils such as avocado or olive oil may be more satisfying.

The best approach is to choose minimally processed versions of both snacks and enjoy them in moderation. Pairing them with protein or fiber-rich foods can also make them more nutritious.

What Are the Healthiest Rice Crackers?

Not all rice crackers are created equal. Some varieties contain minimal ingredients and are made with whole grains, while others are heavily processed with added salt, sugar, and artificial flavors. Choosing the healthiest rice crackers requires looking at ingredients, processing methods, and nutritional content.

Best Store-Bought Rice Crackers

When selecting store-bought rice crackers, it is important to check labels for quality ingredients. Here are some factors to consider when choosing a healthy option:

1. Whole Grain or Brown Rice Crackers

Whole grain rice crackers provide more fiber and nutrients compared to those made from refined white rice. Brown rice contains essential vitamins, minerals, and fiber that contribute to better digestion and sustained energy.

2. Low-Sodium Options

Many flavored DIY healthy crackers contain high amounts of sodium, which can contribute to high blood pressure and water retention. Choosing unsalted or lightly salted varieties is a healthier option.

3. Minimal Additives and Preservatives

Healthier rice crackers should have a short ingredient list with no artificial flavors, colors, or preservatives. Some brands add sugar, flavor enhancers, or hydrogenated oils, which reduce the nutritional value.

4. No Added Sugars

Sweet-flavored rice crackers may contain hidden sugars, making them less healthy than plain or lightly seasoned varieties. Checking for added sugars on the nutrition label is important for those monitoring blood sugar levels.

Top Healthiest Store-Bought Rice Crackers

Choosing organic and whole grain rice crackers is the best way to ensure a healthier snack without unnecessary additives.

Homemade Rice Crackers: A Healthier Choice?

While store-bought rice crackers can be a convenient snack, making them at home allows for full control over ingredients and preparation methods. Homemade rice crackers eliminate artificial flavors, excess sodium, and unhealthy oils.

Simple Homemade Rice Cracker Recipe

Ingredients:

• 1 cup brown rice (cooked and mashed)
• 1 tablespoon olive oil
• ½ teaspoon sea salt
• ½ teaspoon garlic powder (optional)
• 1 teaspoon sesame seeds (optional)

Instructions:

1. Preheat the oven to 350°F (175°C).
2. Mix all ingredients in a bowl until a smooth dough forms.
3. Roll out the dough between two sheets of parchment paper to a thin layer.
4. Cut into small squares or circles.
5. Place on a baking sheet and bake for 15-20 minutes or until golden brown.
6. Let cool and store in an airtight container.

Why Homemade is Healthier:

• No preservatives or artificial flavors
• Customizable with healthier ingredients
• Lower in sodium and added sugars

Making rice crackers at home is a great way to enjoy a crunchy, nutritious snack while avoiding unnecessary processed ingredients.

Final Thoughts: How to Choose the Best Rice Crackers

For the healthiest choice, look for whole grain, low-sodium, and minimally processed rice crackers. If possible, making them at home is an even better option, as it provides full control over ingredients and allows for customization with herbs and spices.

Vegan cracker recipe can be a good snack when paired with nutrient-dense foods like hummus, avocado, or nut butter to increase fiber and protein intake.

Do Rice Crackers Spike Blood Sugar?

Rice crackers are often considered a light and healthy snack, but their effect on blood sugar levels is a major concern, especially for individuals managing diabetes or insulin resistance. Since rice crackers are primarily made from refined rice, they can have a high glycemic index (GI), leading to rapid spikes in blood sugar.

This section explores how rice crackers affect blood sugar, the differences between white and brown rice crackers, and how to make them more blood sugar-friendly.

Glycemic Index of Rice Crackers

The glycemic index (GI) measures how quickly carbohydrates in food raise blood sugar levels. Foods with a high GI (70 or above) cause rapid spikes, while those with a low GI (55 or below) lead to a slower, more gradual increase.

Why Do Rice Crackers Have a High GI?

• Refined white rice is quickly broken down into glucose, leading to a rapid rise in blood sugar.
• Rice crackers have low fiber and protein content, which means there is nothing to slow down digestion.
• They are often thin and dry, making them easy to overeat, which can further elevate blood sugar levels.

While rice crackers are lower in fat compared to potato chips, they can raise blood sugar more rapidly due to their high carbohydrate content.

White Rice vs. Brown Rice Crackers: Which is Better?

Brown rice crackers are generally better for blood sugar control than white Brown rice snack ideas. Here’s why:

Key Takeaway: If you are concerned about blood sugar, opt for brown rice crackers over white rice crackers for better blood sugar stability.

Ways to Make Rice Crackers More Blood Sugar-Friendly

Eating rice crackers on their own can lead to blood sugar spikes, but combining them with protein, fiber, or healthy fats can slow digestion and minimize these effects. Here are some simple ways to balance your snack:

1. Pair Rice Crackers with Protein

Adding protein helps slow down carbohydrate absorption and prevents sugar spikes. Good options include:

• Hummus – A fiber-rich dip made from chickpeas
• Nut butter (almond, peanut, or cashew butter) – Provides healthy fats and protein
• Cottage cheese or Greek yogurt – High in protein and calcium

2. Add Healthy Fats

Fats help stabilize blood sugar levels by slowing digestion. Pair rice crackers with:

• Avocado – High in monounsaturated fats and fiber
• Cheese slices – Provides protein and fat for better satiety
• Olive oil drizzle with herbs – Adds flavor and heart-healthy fats

3. Choose Whole-Grain or Fiber-Rich Rice Crackers

Whole-grain or brown rice-based crackers are better options because they contain more fiber and nutrients. Fiber helps slow down the digestion of carbohydrates, reducing blood sugar spikes.

4. Watch Portion Sizes

Even if you choose a healthier option, eating too many rice crackers at once can still cause blood sugar spikes. A reasonable portion is about 5-6 crackers per snack, depending on the brand and size.

Final Verdict: Do Rice Crackers Spike Blood Sugar?

Yes, rice crackers can cause blood sugar spikes, especially white rice varieties with a high glycemic index. However, choosing brown rice crackers, pairing them with protein or healthy fats, and controlling portion sizes can help make them a better choice for blood sugar management.

For individuals with diabetes or insulin resistance, rice crackers should be eaten in moderation and balanced with other nutrient-dense foods to avoid blood sugar fluctuations.

What Is the Healthiest Snack Chip?

Snacking can be a challenge when trying to maintain a healthy diet, as many popular options are high in sodium, unhealthy fats, and processed ingredients. While rice crackers are often marketed as a healthier alternative, other snack chips may provide better nutrition, more fiber, and lower glycemic impact.

This section explores healthier chip alternatives, compares different types of snacks, and provides tips on choosing the best option.

Healthiest Alternatives to Traditional Chips

While potato chips and rice crackers are common snack choices, there are several healthier chip alternatives that provide better nutrition. Below are some of the best options:

1. Baked Vegetable Chips

Example: Kale chips, sweet potato chips, beet chips

• Made from whole vegetables, these chips offer more fiber, vitamins, and antioxidants than rice crackers or potato chips.
• Baking instead of frying reduces unhealthy fats.

2. Bean-Based Chips

Example: Black bean chips, lentil chips, chickpea chips

• High in protein and fiber, which helps with satiety.
• Lower glycemic index compared to rice crackers.

3. Whole-Grain Chips

Example: Quinoa chips, flaxseed crackers, whole wheat pita chips

• Higher in fiber and slow-digesting carbohydrates, making them a better option for blood sugar control.
• Provides more nutrients than white rice crackers.

4. Air-Popped Popcorn

• Low in calories and rich in fiber, making it one of the best whole-grain snack options.
• Contains antioxidants like polyphenols, which may benefit heart health.
• Avoid butter and artificial flavorings to keep it healthy.

5. Nut and Seed Crackers

Example: Almond crackers, sunflower seed crisps

• Naturally low in carbs and high in healthy fats.
• Great option for keto or low-carb diets.

Smart Snacking Tips

Choosing the healthiest snack chip is only part of the equation. Portion control and balanced eating habits also play a key role in maintaining a healthy diet.

1. Watch Serving Sizes

Many snack chips, even the healthier varieties, can be easy to overeat. A good rule of thumb is to stick to about one handful (1 ounce) per serving.

2. Avoid Flavored or Highly Processed Varieties

• Many pre-packaged vegetable or whole-grain chips are loaded with artificial flavors, excess salt, and unhealthy oils.
• Choose plain or lightly seasoned options when possible.

3. Pair Chips with Protein or Healthy Fats

Adding a protein or healthy fat source can make chips more satisfying and reduce blood sugar spikes. Some great combinations include:

• Hummus with whole-grain chips for added fiber and protein.
• Nut butter with seed crackers for a healthy fat and protein boost.
• Guacamole with baked vegetable chips for a mix of healthy fats and fiber.

4. Look for Chips with Minimal Ingredients

The fewer the ingredients, the better. A good snack chip should contain:
** Whole foods as the main ingredient (e.g., whole grains, beans, or vegetables).
** Little to no added sugars or artificial flavors.
** Healthy oils like olive oil or avocado oil instead of hydrogenated fats.

Final Verdict: What Is the Healthiest Snack Chip?

While rice crackers can be a better choice than traditional potato chips, they are not necessarily the healthiest snack option. Whole-grain, bean-based, and vegetable chips provide more fiber, protein, and nutrients, making them better for overall health.

For those looking for a low-calorie snack, air-popped popcorn is a great alternative. If you need a low-carb or keto-friendly option, nut and seed crackers are the best choice.

The healthiest chip will depend on your dietary needs, but the key is to choose options with minimal processing and whole-food ingredients while being mindful of portion sizes.

Are Rice Crackers and Peanut Butter Healthy?

Brown rice snack ideas and peanut butter are a popular snack combination, often seen as a quick and easy option for those looking for a balance of carbohydrates, protein, and healthy fats. But is this pairing truly healthy?

This section will break down the nutritional benefits, potential downsides, and how to make this snack healthier.

Nutritional Benefits of This Snack Combo

Pairing rice crackers with peanut butter can create a more balanced snack than eating rice crackers alone. Below is a nutritional breakdown of this combination:

Key Benefits of This Combination

• Adds Protein: Peanut butter provides a good amount of protein, helping to make the snack more filling.
• Includes Healthy Fats: Natural peanut butter contains monounsaturated fats, which support heart health.
• Better for Blood Sugar: The fat and protein in peanut butter can slow down digestion, reducing the blood sugar spike from rice crackers.
• Can Be a Post-Workout Snack: The combination of carbs for energy and protein for muscle recovery makes it a good post-workout snack.

Potential Downsides

Although rice crackers and peanut butter can be a balanced snack, there are some potential health concerns to be aware of.

1. Peanut Butter Can Be High in Added Sugars

Many commercial peanut butter brands contain added sugars, hydrogenated oils, and preservatives, which reduce the health benefits. Choosing a natural peanut butter with only peanuts and salt is the best option.

2. Rice Crackers Can Still Spike Blood Sugar

Even though peanut butter helps slow digestion, white rice crackers still have a high glycemic index. Brown rice crackers are a better choice for blood sugar stability.

3. High-Calorie Content

Peanut butter is calorie-dense. Eating too much can lead to excess calorie intake, which may not be ideal for those trying to manage their weight.

4. Possible Allergies

Peanut butter is a common allergen. For those with peanut allergies, alternatives like almond butter, sunflower seed butter, or cashew butter can be used instead.

How to Make This Snack Healthier

To maximize the nutritional benefits while minimizing the downsides, consider these healthier alternatives:

1. Choose Brown Rice Crackers

Brown rice crackers contain more fiber and nutrients, making them a better option for long-lasting energy.

2. Pick Natural or Unsweetened Peanut Butter

Look for peanut butter with no added sugars, hydrogenated oils, or artificial ingredients. The only ingredients should be peanuts and salt.

3. Add Healthy Toppings for More Nutrients

Enhance the snack by adding nutrient-dense toppings:

• Chia seeds or flaxseeds – Extra fiber and omega-3 fatty acids
• Banana slices – Natural sweetness with potassium
• Cinnamon – Helps regulate blood sugar levels

4. Control Portion Sizes

Stick to one tablespoon of peanut butter and 5-6 rice crackers to keep the snack balanced and portion-controlled.

Final Verdict: Are Rice Crackers and Peanut Butter Healthy?

Yes, rice crackers and peanut butter can be a nutritious and satisfying snack when made with healthier choices. Opting for brown rice crackers, natural peanut butter, and portion control makes this snack a good source of protein, healthy fats, and energy.

For those looking for a blood sugar-friendly or weight-conscious snack, pairing rice crackers with protein-rich dips like hummus or cottage cheese may be a better option.

What Is a Good Low-Carb Snack?

For individuals following a low-carb diet, finding snacks that are both satisfying and nutritious can be a challenge. Many traditional snack options, including rice crackers, are high in carbohydrates, which can cause blood sugar spikes and hinder weight management or ketosis.

This section explores the best low-carb snack options, whether rice crackers fit into a low-carb diet, and how to make better snack choices.

Low-Carb Snack Options Beyond Rice Crackers

If you are reducing carbohydrate intake, consider these healthy, low-carb alternatives that provide protein, fiber, and healthy fats to keep you full longer.

1. Nuts and Seeds

• Examples: Almonds, walnuts, sunflower seeds, pumpkin seeds
• Why They Are Healthy: High in healthy fats, fiber, and protein, making them a great low-carb option.
• Serving Size: Stick to about one ounce (a small handful) to keep calories in check.

2. Cheese and Dairy-Based Snacks

• Examples: String cheese, cottage cheese, Greek yogurt
• Why They Are Healthy: Provides protein and calcium while being low in carbohydrates.
• Best Choice: Choose full-fat, unsweetened options for better satiety.

3. Hard-Boiled Eggs

• Why They Are Healthy: High in protein and healthy fats, with zero carbs.
• Serving Size: One or two eggs make a great filling snack.

4. Avocado Slices or Guacamole

• Why It Is Healthy: High in monounsaturated fats, fiber, and essential nutrients.
• How to Eat It: Enjoy with low-carb crackers or vegetable sticks like celery or cucumber.

5. Meat and Protein-Based Snacks

• Examples: Beef jerky (low-sodium, no added sugar), turkey roll-ups, smoked salmon
• Why They Are Healthy: High in protein and low in carbohydrates, making them ideal for muscle recovery and satiety.

6. Vegetables with High-Fat Dips

• Examples: Celery, cucumber, bell peppers with hummus or ranch dip
• Why They Are Healthy: Low in carbs and high in fiber, adding bulk to meals without excess calories.

How Rice Crackers Fit Into a Low-Carb Diet

While rice crackers are lower in fat and calories than some snacks, they are not ideal for a strict low-carb diet due to their high carbohydrate content.

Are There Low-Carb Rice Crackers?

Some brands offer low-carb rice crackers made with alternative flours, such as:

• Cauliflower-based crackers
• Almond flour crackers
• Flaxseed or chia seed crackers

These alternatives have fewer carbs and more fiber, making them better for those following a low-carb or keto-friendly diet.

How to Eat Rice Crackers on a Low-Carb Diet

If you want to enjoy rice crackers while keeping your carb intake low, here are some strategies:

• Choose whole-grain or brown rice crackers for more fiber and a lower glycemic impact.
• Limit portion sizes to 4-5 crackers per serving instead of eating an entire package.
• Pair with protein and healthy fats to slow digestion and balance blood sugar levels.

Final Verdict: What Is a Good Low-Carb Snack?

For those following a low-carb lifestyle, rice crackers are not the best choice due to their high carbohydrate content. Instead, opt for nuts, cheese, eggs, meat, or vegetable-based snacks to stay full longer while keeping carb intake low.

If you still want a crunchy snack, low-carb crackers made from seeds, nuts, or vegetables are better alternatives. However, if rice crackers are included in a low-carb plan, they should be eaten in small portions and balanced with protein and healthy fats.

FAQs on Rice Crackers

Many people have questions about whether rice crackers are a healthy snack, their impact on blood sugar, and how they compare to other snack options. Below are answers to some of the most common questions about rice crackers.

Final Thoughts

Rice crackers can be part of a balanced diet, but it is important to choose healthier varieties with whole grains and minimal additives. Pairing them with protein and healthy fats can improve their nutritional value and prevent blood sugar spikes. While they are a better alternative to fried snacks, other options like vegetable-based chips, seed crackers, and whole grain crackers may provide more fiber and nutrients.

Conclusion

Rice crackers are a popular snack choice due to their light texture, low-fat content, and gluten-free nature. However, their overall healthiness depends on the type and ingredients used. While they can be a better alternative to fried potato chips, many rice crackers are made from refined white rice, which offers little fiber and can cause blood sugar spikes.

For a healthier option, choosing brown rice crackers or whole grain varieties provides more nutrients and a lower glycemic impact. Pairing them with protein or healthy fats, such as nut butter, hummus, or avocado, helps improve satiety and stabilize blood sugar levels.

If you are looking for an even healthier snack alternative, options such as vegetable-based chips, bean chips, flaxseed crackers, and nuts offer better nutritional value with higher fiber, protein, and essential fats. Those followin6g a low-carb diet should consider nut and seed-based crackers instead of rice crackers due to their high carbohydrate content.

Ultimately, rice crackers can be part of a balanced diet when eaten in moderation and paired with nutrient-dense foods. Making informed choices about ingredients, portion sizes, and pairings will ensure they fit within a healthy eating plan.

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Best Healthy Rice Crackers

Print Recipe

These homemade brown rice crackers are a crunchy, healthy, and gluten-free snack made with simple ingredients. They are easy to make, naturally low in fat, and perfect for pairing with hummus, cheese, or peanut butter.

• Author: Sarra
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 4 servings 1x
• Category: Snacks
• Method: Baking
• Cuisine: Healthy, Gluten-Free
• Diet: Vegan

Ingredients

Scale 1x2x3x

• 1 cup cooked brown rice (mashed)
• 1 tablespoon olive oil
• ½ teaspoon sea salt
• ½ teaspoon garlic powder (optional)
• 1 teaspoon sesame seeds (optional)
• 2 tablespoons water (adjust as needed)

Instructions

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a bowl, mix the mashed brown rice, olive oil, salt, garlic powder, and sesame seeds.
3. Slowly add water, one tablespoon at a time, until a dough forms.
4. Roll out the dough between two sheets of parchment paper until thin.
5. Cut into small squares or circles using a knife or cookie cutter.
6. Bake for 15-20 minutes, flipping halfway through, until golden and crisp.
7. Let cool before serving. Store in an airtight container.

Notes

• For extra crunch, bake for an additional 3-5 minutes, but watch closely to prevent burning.
• You can add herbs, spices, or nutritional yeast for added flavor.
• Store in a sealed container for up to one week.

Nutrition

• Serving Size: 6 crackers
• Calories: 120
• Sugar: 0g
• Sodium: 80mg
• Fat: 3g
• Saturated Fat: 0.5g
• Unsaturated Fat: 2.5g
• Trans Fat: 0g
• Carbohydrates: 20g
• Fiber: 2g
• Protein: 3g
• Cholesterol: 0mg

Keywords: Brown rice crackers, homemade rice crackers, healthy gluten-free snacks, baked crackers, low-fat crackers