There’s nothing like the satisfying crunch of a freshly opened pack of crackers, especially when you’ve got a tasty dip, a savory soup, or a salty cheese to pair them with. But, like most snack foods that come in a box or a bag, the majority of crackers are just a bunch of empty carbs with no real nutrition to keep you fueled or full.
What I look for in healthy crackers:
Taste takes priority and the majority of consumers agree. Taste is and always will be the #1 purchase driver for food and drinks. There are plenty of “healthy” crackers boasting elite ingredients but taste like the cardboard sitting by the dumpster at your local Walgreens.
Yes, I’m looking at you, cauliflower crackers. If it doesn’t taste good, I’m not eating it.
My next parameter is quality of ingredients. I want my food to be made of food, not a bunch of stuff I’ve never heard of. I also look at macronutrient content. If the crackers offer a balance protein and healthy fats along with the carbs that’s a huge benefit as far as staying power to keep you full and satisfied.
Disclaimer: these are snack foods. Yes, they come in a box or a bag and no, none of them are perfect. I’m the kind of dietitian that lives in the real world and knows that people like to eat crackers and these are your best options, in my opinion.
Here are the top 5 best healthy crackers I recommend for my clients looking for a healthy snack:
Crunchmaster Multi-Seed Crackers
Aptly named, Crunchmaster crackers have a phenomenal crunch and perfect saltiness. I stick to the original instead of the flavored versions like cheesy garlic because I don’t love flavor “dust” on my snack foods. It’s not necessary, especially if you’re pairing these healthy crackers with other foods (which you should- to balance out your snack). Add a little hummus (Ithica is my favorite brand– try the lemon dill flavor!), some cherry tomatoes, and a Babybel cheese or 2 and you’re well on your way to healthy snack paradise. They also have a higher protein version made with garbanzo flour and brown rice protein. You can pick up Crunchmaster crackers everywhere from Costco to Kroger to Publix (most grocers stock them in the section near the pita bread and flatbreads).
Patagonia Provisions Organic Sourdough Sea Salt Crackers
Yes, this is the same brand famous for their puffer jackets now entering the food space. They are big on regenerative organic farming practices, which aim to ensure that food is produced in ways that build soil health, ensure animal welfare and protect agricultural workers. The ingredients are top notch and the sourdough flavor really elevates these healthy crackers. They deserve a space on your next charcuterie board. And if you’re feeling really frisky, try pairing them with Patagonia’s roasted garlic mackerel (packed with omega-3 fatty acids, sustainably caught, and 20+ grams of protein per can).
Simple Mills Almond Flour with Rosemary and Sea Salt
The simplicity of these crackers, as the brand name implies, makes them the perfect base to build something delicious. I like to dip them straight into a ripe avocado, throw some rotisserie chicken on top and call it lunch. My 4-year old would say these are the most kid-friendly option on the list. Try the Farmhouse Cheddar for a Cheez-It vibe.
Flackers Organic Sea Salt Flaxseed Crackers
Flackers are the best out there when it comes to ingredients. Since they are mostly seeds, you don’t get the texture of your standard saltine or Townhouse cracker but their heartiness holds up as a great base for a hearty bean dip or sliding through a boursin cheese. They’re a newer brand, so I’ve only seen these available in Whole Foods and on Amazon so far.
A similar option with comparable ingredients that you can buy in Publix, Chamberlains and Whole foods:
Ella’s Flats
Pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, psyllium, poppy seeds and spices, that’s it! Ella’s Flats are packed with fiber and protein and naturally gluten free. I love them with smashed avocado and a hard-boiled egg for a hearty breakfast.
What to know when choosing a cracker:
The first ingredient in most crackers is enriched flour. While enriched sounds like a positive, it actually refers to grains and flour where the natural nutrients were stripped and synthetic vitamins were added back in. This is to promote a longer shelf life for products (not to make you healthier). If enriched flour is listed in the first 3 ingredients, you’re not going to get much fiber or many nutrients from that product.
The terms stone-ground, multigrain, and cracked wheat have no nutritional significance, but manufacturers know these terms are seen as “healthy” and will charge more for a product, regardless of it’s actual nutritional quality. Disregard statements on the front of the package like “contains whole grains” and go straight to the ingredients list instead. My last bit of parting advice… wheat thins and water crackers aren’t any better for you than saltines.
We were not paid to review any of the above products. All opinions are our own. This post may contain affiliate links.
About the author: Megan Ware, RDN, LD, is a registered dietitian nutritionist in Orlando, FL. She owns the private practice, Nutrition Awareness, where she teaches other entrepreneurs and high achievers how to maximize their productivity and performance with nutrition. She is the author of the book The Optimized Life: A Nutrition Guide for Entrepreneurs and co-host of the Nutrition Awareness Podcast.
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