There are few things better than a good charcuterie (or vegan charcuterie, if you’re plant-based) spread. Little bites of cheese, fruit, salami, nuts, and crackers, ideally paired with a glass of wine? Heaven on a plate.
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.
Keep reading for the best healthy crackers that RDs love
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.
Buy it: Wasa Multi Grain Crispbreads ($33 for 12 boxes)
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.
Buy it: Triscuit Original Whole Grain Crackers ($4 per box)
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.
Buy it: Real Food From The Ground Up Cheddar Cauliflower Crackers ($23 for six boxes)
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.”
Buy it: Simple Mills Almond Flour Crackers ($5)
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.”
Buy it: Hu Sea Salt Grain-Free Crackers ($16 for two boxes)
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.
Buy it: Mary’s Gone Crackers Super Seed Crackers ($25 for six boxes)
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