Cheezy Onion Crackers with Bean Dip

crackers and dip
By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Skip the bagged and processed stuff and try this delicious recipe for homemade crackers and dip. Nutritional yeast (available in health-food stores) gives them a cheesy flavor. Chia and flax seeds add healthy fats and a hearty texture. This is a great lower-carb higher fiber snack, and a healthier alternative to store bought refined crackers that contain trans fats, GMO oils and refined flours to name a few possible ingredients. Make these for your next get-together, or make a batch on the weekend.

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For the crackers:

  • 1 cup chia seeds
  • 1 cup flax seeds
  • 1 tbsp vegetable concentrate or vegetable stock
  • 1 onion, finely chopped
  • 1 tbsp nutritional yeast
  • 1 tsp cracked pepper (optional)

For the bean dip (makes about 1 1/2 cups):

  • 1 can cannellini beans (BPA free), drained and rinsed
  • 1 garlic clove, peeled
  • 1/3 cup extra-virgin olive oil
  • 2 tbsp lemon juice
  • 2 tbsp tahini
  • 1 large handful fresh parsley, chopped roughly
  • Salt and pepper to taste


For the crackers (makes about 30 crackers, depending on how you cut them):

  1. Preheat the oven to 300 degrees F(150 degrees C).
  2. Cover the chia seeds and flax seeds with 2 cups water and let stand for 20 minutes. The mixture needs to be thick, gooey and sticking together, so add more water as needed.
  3. Stir in the remaining ingredients and combine well.
  4. On a large parchment-lined baking tray (you will need 2) smooth out the mixture with a spatula to form a thin layer (about ¼ inch / ½ cm). Score the crackers into desired shapes.
  5. Bake the crackers for 90 minutes, then turn off the oven and leave them in there for another hour (Alternatively, you can make these in a dehydrator, about 12 hours.)
  6. Once the crackers feel crispy and very dry, remove them from the oven/dehydrator and allow to cool.
  7. Break into pieces along the scored lines. Refrigerate leftovers in an airtight container for up to 5 days.

For the bean dip:

  1. Add all ingredients to a food processor or blender. Pulse until mainly smooth, with a little texture (to your preference).
  2. Enjoy with crackers or vegetable sticks.


Cannellini beans – butter beans, chickpeas

Olive oil – avocado oil, hemp seed oil, flax seed oil

Prep time: 30 minutes

Cook time: 2 1/2 hours

Total time: 3 hours

Servings: 12 to 16

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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