Ah…to make crackers that are crisp, that need so few ingredients, is nutritious and tasty…that’s what these rice crackers are.

It’s pretty difficult to find cracker recipes without the need for gluten free flour. I’ve tried the chickpea one and I’m not a huge fan.

So I decided to experiment with various flours and voila, I present the ultimate brown rice cracker.

It’s gluten free and sugar free. I can’t understand why you would want to put sugar in a savory cracker anyway!

They contain only a few ingredients that are easy to find. I get my brown rice flour from www.santosorganics.com.au

I grind my urad dhal in my spice grinder as I can’t find organic urad dhal flour.

These crackers take only a few minutes to put together.

It is a bit of a faff rolling it out really thin, but I put it in between two sheets of unbleached parchment paper and roll it. This works quite well.

This is a very moreish snack, so make loads. You can cut them into any sort of shapes you want. It is great for dips as well.

By the way, I’ve never seen these crackers lose its crispiness…they just keep on being crispy.

Here are the star ingredients’ nutrient profile.

Brown rice – Rich in vitamin B3, brown rice, has a lower GI response in your body. This means that it is good for diabetics.

It contains magnesium which is wonderful for your muscles and bones. Magnesium also helps keep your heart healthy.

Manganese is another nutrient that you find in brown rice. This mineral helps with digestion, bone health and helps increase absorption of calcium in our bodies.

Want an even better way to enjoy brown rice and to increase it’s nutrient profile? Germinate it! It tastes very different to normal brown rice, cooks faster and is so good for you.

GBR, or germinated brown rice is especially high in GABA.

It helps to prevent cancer, diabetes, cardiovascular disease and Alzheimer’s disease.

Urad dhal – Organic urad dhal (split black lentils) is hard to find in Australia, but I’ve managed to find it here – www.santosorganics.com.au

The benefits of lentils are many. It is anti-inflammatory, could help breastfeeding mothers increase their milk, is fiber-rich, reduces cholestrol, great for diabetes, etc.

It can be used topically as a poultice for muscle or joint pain. It can also be ground into a flour and used as a face mask when mixed with other beneficial ingredients.

Sesame seeds – These little black dots of nutrition contain manganese. They also contain zinc, iron, magnesium and calcium.

They are an excellent source of copper which is good for rheumatoid arthritis.

Magnesium is wonderful for calming the body and balancing your mood. It’s especially good for relaxing your muscles to help you sleep better.

Sesame seeds lowers high blood pressure, high cholesterol and is a good food for bone health.

Crispy brown rice crackers

Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: easy snack, healthy snack, kids lunch box
Keyword: dairy free, gluten free, kids lunch box ideas, nutrient dense, snacks, vegan, vegetarian
Servings: 4 serves


  • 1 cup brown rice flour
  • 1 tbsp urad dhal flour
  • Salt to taste
  • Large pinch asafoetida
  • 3/4 cup water add more if needed
  • 2 tbsp sesame seeds
  • Olive oil to drizzle


  • Preheat the oven at 180ºC
  • Add both flours, salt and asafoetida to a mixing bowl and mix well
  • Add half the amount of water and stir till incorporated
  • Add the remainder water and stir or knead with your hand till the dough is well mixed and forms a ball which isn't sticky
  • Add the sesame seeds and knead them into the dough
  • Form small palm sized balls
  • Place the balls inbetween two parchment papers
  • Roll as thin as you can
  • Gently peel off the top parchment paper
  • Drizzle olive oil over the top of the dough and brush evenly to cover the whole surface
  • Optional - you can sprinkle a bit of salt over the dough
  • Place the parchment paper with the dough on it, into the oven
  • Keep it in there for around 20 mins or until browned well
  • Take the crackers out, let them cool and store in brown paper bag in the fridge. They will remain crisp in the fridge for a few weeks.


Kazemzadeh M, Safavi SM, Nematollahi S, Nourieh Z. Effect of Brown Rice Consumption on Inflammatory Marker and Cardiovascular Risk Factors among Overweight and Obese Non-menopausal Female Adults. Int J Prev Med. 2014;5(4):478-488

Kim JY, Do MH, Lee SS. The effects of a mixture of brown and black rice on lipid profiles and antioxidant status in rats. Ann Nutr Metab. 2006;50(4):347-353. doi:10.1159/000094298

Wu F, Yang N, Touré A, Jin Z, Xu X. Germinated brown rice and its role in human health. Crit Rev Food Sci Nutr. 2013;53(5):451-463. doi:10.1080/10408398.2010.542259


*Harikumar et al: Sesamin manifests chemopreventive effects through the suppression of NF-kappa B-regulated cell survival, proliferation, invasion, and angiogenic gene products. Mol Cancer Res 2010 May;8(5):751-61

Hyun T, Barrett-Connor E, Milne D. Zinc intakes and plasma concentrations in men with osteoporosis: the Rancho Bernardo Study. Am J Clin Nutr, Sept. 2004:80(3):715-721. 2004. PMID:15321813.


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