Healthy Cracker Recipe: Sourdough, Sesame & Herb



Ready In:

~ 1 hour

Great For:

Appetizers, Snacks

Ingredients & Directions:

  • 1 cup (200g) mature sourdough starter (with equal parts water and flour)
  • ⅛ cup (15g) Mighty Cricket Protein Powder (Unflavored)
  • ¼ cup (30g) all-purpose flour
  • ½ cup (60g) whole wheat flour
  • 3 tablespoons (18g) rye flour
  • 3 tablespoons (32g) extra virgin olive oil
  • 1 tablespoon dried herbs de Provence
  • ¾ teaspoon sesame seeds
  • ½ teaspoon fine sea salt
  • Flaked sea salt, for topping


1. In a bowl, combine sourdough starter with flours, olive oil, herbs, sesame seeds, and salt. Mix to combine, kneading until the dough comes together in a smooth ball.

2. Wrap tightly in plastic wrap and refrigerate for at least 30 minutes or up to 24 hours.

3. Position oven racks in the upper 1/3 and lower 1/3 of oven; preheat to 350 degrees F. Line two baking sheets with parchment or silicone baking mats.

4. Cut dough in half; put one half back in the fridge while you roll out the other. Cut dough again into 4 smaller pieces.

5. Roll out each piece into an oblong rectangle. You can do this with a rolling pin on a lightly floured surface, or using a pasta roller for super thin crackers. I like to roll my dough out to the #6 thickness setting (out of 8). If you are rolling by hand, just roll it as thin as you possibly can. (Try rolling the dough between sheets of wax paper and dusting the top and bottom with rye flour.)

6. Lay out two oblongs of dough side by side (not overlapping) on each baking sheet.

7. Spritz or brush lightly with water; sprinkle with flake salt. (Optional: sprinkle with sesame seeds)

8. Bake for 12 to 15 minutes or until lightly golden brown and crispy, rotating the pans top to bottom and back to front part way through baking.

9. Let cool, then transfer crackers to a cooling rack. Repeat with remaining dough.

10. Crackers will keep in an airtight container at room temperature for up to one week.

The Inspiration for Healthy Cracker Recipe

I was the guest speaker for a Girls Scout troop working on a healthy eating badge. I thought it would be fun to make something with Mighty Cricket Protein Powder to show the girls how delicious this novel food source can be. So I adapted this Sourdough Cracker Recipe from Love and Olive Oil by swapping some flour with Mighty Cricket Protein Powder. Although the girl scouts were hesitant at first, they all tried the crackers and loved them! I was running low on Protein Powder when I created the recipe, so I only added ⅛ cup powder. But the recipe can be tweaked to add more Protein Powder and less whole wheat flour. 

recipe creator

About the Creator

Cheryl Preyer is president of the North American Coalition for Insect Agriculture. Through her passion for insects as food and feed, Cheryl is helping transform the world’s food system.