However, crackers themselves tend to get a bad rap for being loaded with carbs and overly-processed ingredients. And if you're gluten-free or Paleo, you might just assume that crackers aren't in the cards for your snacking needs. Thankfully, none of those things have to be true if you know what to look for in a healthy cracker. To cut down on some of the work, we talked to some top dietitians to snag their top healthy cracker recommendations. Each one adds in extra protein and fiber to your afternoon snack or meal—ensuring that they'll help you stay full and energized in between meals like a good snack should.
- Brigitte Zeitlin, MPH, RD, CDN, registered dietitian and owner of BZ Nutrition
- Charlotte Martin, RDN, CPT, registered dietitian based in Baltimore and Washington, D.C.
- Kelly Jones, RD, board-certified sports dietitian
- Maddie Pasquariello, MS, RDN, Brooklyn–based registered dietitian
- Maggie Michalczyk, RDN, registered dietitian and recipe developer
- Marissa Meshulam, RD, CDN, registered dietitian nutritionist
- Whitney Stuart, MS, RDN, dietitian, diabetes educator, and founder of Whitness Nutrition
Best healthy crackers at a glance
- Best high-fiber: Wasa Multi Grain Crispbreads
- Best whole grain: Triscuit Original Whole Grain Crackers
- Best cauliflower: Real Food From The Ground Up Cheddar Cauliflower Crackers
- Best gluten-free: Simple Mills Almond Flour Crackers
- Best Paleo: Hu Sea Salt Grain-Free Crackers
- Best nut-free: Mary's Gone Crackers Super Seed Crackers
- Best cheese: Whisps Cheese Crisps
- Best climate-friendly: Moonshot Snacks Sourdough Crackers
- Best allergen-friendly: Cult Crackers Classic Seed Crackers
- Best low-carb: Ella's Flats Crackers
Best healthy crackers
These multi-grain, extra crunchy “crispbreads” are essentially like the offspring of a cracker and a flatbread, and make a great canvas for an afternoon snack. “They’re packed with a variety of wholesome, fiber-rich grains, like rye, oats, and barley,” says Charlotte Martin, RDN, CPT. “One ‘slice’ has a whopping three grams of fiber and two grams protein,” she adds. Top them as you would with toast—try with avocado, hummus, cheese, or yogurt dip. You can stock up and get a pack of 12
They’re a classic for a reason. “These Triscuit crackers have just three simple ingredients: whole grain wheat, canola oil, and sea salt,” says Martin, making them a win in her book. “One serving, which is about nine crackers, packs three grams each of filling fiber and protein.” Not only are these crackers nutritious, but also they’re also nice and thick, so they hold up well with a variety of toppings that might need a sturdier base. Layer dips, cottage cheese, deli meats, and more on top.
Want more veggies in your snack? Go with these cauliflower-based crackers. “These are made with real veggies, so they’re truly plant-based and taste delicious to people of any age. There are about 50 crackers per serving, so you’ll be more than satisfied with this vegan cheddar cracker upgrade,” says Kelly Jones, RD.
Simple Mills is often considered the gold standard of healthy gluten-free products, and their crackers are no exception. “Made with simple ingredients like almond flour, sunflower seeds, and flax seeds—and nothing artificial ever—these are a definite snacking win for anyone looking for a gluten-free, grain-free, corn-free, and dairy-free option,” says Maggie Michalczyk, RD. “I love using these to make an adult Lunchable with turkey and cheese.”
For Paleo eaters looking for high-protein, low-sugar options, this is the healthy cracker for you. “These Paleo, vegan, gluten-free, and grain-free crackers are a great option for a wide variety of diets,” says Michalczyk. “Coming in at three grams of protein and three grams of fiber per serving, and made with minimal ingredients, they will definitely healthify your snacking game.”
Lots of gluten-free products rely on nuts (especially almonds and almond flour), but if you have a nut allergy, those kinds of options are off the table. Enter these seed-focused healthy crackers. “Gluten-free with three grams of protein and three grams of fiber, these are a great option when looking for a hearty cracker that’s still gluten free,” says Michalczyk. Made with brown rice, quinoa, pumpkin seeds, sunflower seeds and flax seeds, you’re getting a ton of good fats to make your snack truly satisfying.
These crackers are deliciously cheesy because, well, they’re made from cheese. Marissa Meshulam, a registered dietitian and founder of MPM Nutrition, says when choosing a cracker, look for something made with whole food ingredients that you can pronounce. She recommends Whisps as an upgraded cracker option because they’re made with 100% cheese “and are a good source of protein, which makes them a more filling option compared to most crackers.”
“When shopping for crackers, I try to look for ingredient lists that are somewhat minimal, with whole grains and seeds being some of the first ingredients listed,” says Maddie Pasquariello, a registered dietitian
She recommends Moonshot, a brand of “climate-friendly” crackers. “They’re made with organic, regeneratively-grown ingredients, like heirloom wheat, sourdough starter, onion, and garlic.” The ingredients are also sourced from climate-friendly farmers.
This variety pack includes the flavors Sourdough Sea Salt, Rosemary Garlic, and Tomato Basil.
These crunchy crackers are made of seeds and plant-based protein, and are organic and gluten-free. Brigitte Zeitlin, MPH, RD and founder of BZ Nutrition, is a fan of these because they’re allergen-friendly, have the right ingredients, and have the right amount of fiber and protein per serving. You can eat them by themselves or pair them with other favorite healthy snacks, like vegetables or avocado.
Ella’s Flats are made of seeds and are free of hydrogenated fats, high fructose corn syrup, and sugar. Whitney Stuart, a dietitian & diabetes educator says she always recommends these low-carb crackers, which are also a whole food source. Bonus: the seeds add more fiber and texture.
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