Free Printable: Low Carb & Keto Food List

• What Are Fathead Crackers with Coconut Flour?
• Tips For How To Make Coconut Flour Crackers
• How To Store This Coconut Flour Crackers Recipe
• Tools To Make Coconut Flour Crackers
• Coconut Flour Crackers Recipe card
• Recipe Reviews

For all my readers who are nut-free, for all those asking about how to make coconut flour crackers with fathead dough, and for anyone simply looking for a coconut flour alternative to almond flour crackers … this keto fathead crackers recipe is for you.

Best of all, you only need three ingredients to make it!

What Are Fathead Crackers with Coconut Flour?

To understand what fathead crackers are, first you need to familiarize yourself with fathead dough in general.

Fathead dough practically has a cult following in the keto community. It’s truly a game changer! It brings back that chewiness factor that so many of us are missing from keto bread recipes like keto pizza , keto bagels , and keto cinnamon rolls . These have hundreds of rave review and you have to try them all if you haven’t already.

So what are fathead crackers? You can probably guess. They are coconut flour crackers made with the infamous fathead dough.

But let’s be real for a minute. Chewy is not what you want when it comes to crackers (we’ll save that for coconut flour tortillas instead)!

Nonetheless, I’ve had people tell me that they want a recipe for fathead crackers with coconut flour. So, time for some testing!

I’ve gone through about half a dozen trials with these keto friendly crackers. At first I used cream cheese, just like other fathead dough recipes do, but quickly discovered that it doesn’t belong in crackers. It makes the crackers too soft!

I also played around with the ratios of the remaining ingredients.

The result? These coconut flour crackers are more crisp than a typical fathead cracker recipe. That being said, they still soften a bit more easily than some other crackers.

If you like super crispy crackers, try paleo almond flour crackers instead. They are also an ideal option if you are both keto and dairy-free, because these fathead crackers do contain mozzarella. And if you need to avoid nut flours altogether, try some toasty flax seed crackers .

In case you do opt for these keto cheese crackers, be aware that the dough is a bit more dry than typical fathead dough. Here is what the ball of dough looks like after chilling:

Tips For How To Make Coconut Flour Crackers

With only three basic ingredients, you’d think that these keto friendly crackers would be pretty straightforward. And don’t get me wrong, they aren’t difficult.

But like any fathead dough, there are a few challenges that people run into. There are a few in particular that are specific to this coconut flour crackers recipe, so below are some tips to help you nail it:

Make the dough for fathead crackers with or without a food processor.

The instructions on the recipe card below use a food processor to make the fathead dough. This is my preferred method and the easiest to do. But, if you don’t have one, it’s no problem! You can simply stir together the dry ingredients and then knead the dough to help it form.

If you are new to fathead dough, or if you have any trouble with the dough forming, check my tips on working with fathead dough in my fathead pizza and fathead bagels recipes.

Chill the dough before rolling out the coconut flour crackers.

The necessity of this step – and even how long it takes – will depend partly on the temperature in your kitchen. The warmer it is, the more sticky and unmanageable the dough will be.

To make the dough easier to work with, and to make it even possible to form the keto cheese crackers, chill the dough first. About an hour should be enough time.

Wipe and use oil to help with sticking.

After rolling out the dough, you might experience some sticking when cutting the crackers. Wiping any stuck-on dough off the knife is a huge help.

Also, try lightly oiling the knife to reduce sticking. Similarly, oil the spatula a bit before using it to transfer the crackers from where you cut them to the pan for baking.

If your dough is thoroughly chilled and you follow these tips, cutting the crackers will be super easy. Here is how they look before baking, with holes poked to prevent bubbling:

Use a pizza cutter for convenience.

This is not required, but a reader recommended this technique when making keto tortilla chips . If you have a pizza cutter , it can be a super quick way to cut up the coconut flour crackers the same way!

Don’t waste leftover dough pieces.

When cutting rectangular crackers, you’ll inevitably end up with little uneven pieces on the edges. Don’t toss ’em! You can form a ball, roll them out again, and cut more crackers.

Alternatively, you can also roll them into bread sticks. Brush with some butter, sea salt and herbs to bake. Note that these will have a longer baking time than the crackers, so I don’t recommend baking them together.

Get the timing right for baking.

This is probably the most important part. Fathead crackers are a little finicky if you want them to be crispy.

The trick is to leave them in the oven with the door propped open after baking, to help them dry out. I use this technique in other recipes that need to be crispy, like baked zucchini chips and sugar-free meringue cookies .

The only problem is, coconut flour crackers continue to brown a bit in the oven afterward – even with the oven off – so if you over-bake them beforehand, they’ll taste a bit burned. The key is to get them just barely, very lightly golden, then turn the oven off, prop it open, and leave in there for longer to crisp up and brown more.

How To Store This Coconut Flour Crackers Recipe

Considering that they contain cheese, fathead crackers with coconut flour last a pretty long time. They are fine on the counter for several days, maybe even a week.

You can also refrigerate your keto cheese crackers if you want to keep them for longer, but they might soften more this way.

In any case, if you store your keto friendly crackers and find that they have gotten too soft, you can return them to the oven at a very low temperature (about 200 degrees F) to crisp up again.

Tools To Make Coconut Flour Crackers

Tap the links below to see the items used to make this recipe.

• Double boiler – A must for fathead dough if you’re not using the microwave
• Food processor – This makes it so much easier to make fathead crackers. I use it almost every day!
• Parchment paper and rolling pin – You need these for rolling out the dough.
• Half sheet pan – This one is both durable and inexpensive!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 cup Mozzarella cheese (shredded) ▢
• 2 large Egg (beaten) ▢
• 1/2 cup Wholesome Yum Coconut Flour ▢
• 1/4 tsp Sea salt ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper.
2. Melt the mozzarella cheese in the microwave or in a double boiler on the stove, until smooth and easy to stir.
3. Meanwhile, using a food processor with the dough blade, blend together the egg, coconut flour, and sea salt.
4. Immediately add the melted mozzarella to the food processor and blend until dough forms. (Depending on the temperature in your kitchen, it may form a ball or it may be softer and sticky.)
5. Chill the dough for 1 hour, until firm and not too sticky.
6. Grease 2 pieces of parchment paper lightly and place the ball of dough between them. Roll to a very thin rectangle, about 1/16 (.2 cm) to 1/8 inch (.4 cm) thick. (It will tend to roll into an oval shape, so just rip off pieces of dough and re-attach to form a more rectangular shape.)
7. Cut the cracker dough into rectangles. Prick with a fork or toothpick to prevent air bubbles from forming. Place on the lined baking sheet. Bake for about 10-15 minutes , until just barely golden on the edges. (Don’t let them get fully golden.)
8. With the oven off, prop the door open with a wooden spoon and keep the pan in there for at least 30 minutes , until darker golden (but not burned). This helps get the fathead crackers more crisp.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 5 crackers, or 1/6 of entire recipe

Want more help and tips on working with the fathead dough used in this recipe? Check my tips in my fathead pizza post or see the complete fathead dough guide in The Wholesome Yum Easy Keto Cookbook !)

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Fathead Crackers with Coconut Flour Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Coconut Flour Crackers

Fathead crackers with coconut flour are easy and delicious! This coconut flour crackers recipe needs just 3 basic ingredients to make.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-fathead-crackers-recipe/

Ingredients

• 1 cup Mozzarella cheese (shredded)
• 2 large Egg (beaten)
• 1/2 cup Wholesome Yum Coconut Flour
• 1/4 tsp Sea salt

Instructions

1. Preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper.
2. Melt the mozzarella cheese in the microwave or in a double boiler on the stove, until smooth and easy to stir.
3. Meanwhile, using a food processor with the dough blade, blend together the egg, coconut flour, and sea salt.
4. Immediately add the melted mozzarella to the food processor and blend until dough forms. (Depending on the temperature in your kitchen, it may form a ball or it may be softer and sticky.)
5. Chill the dough for 1 hour, until firm and not too sticky.
6. Grease 2 pieces of parchment paper lightly and place the ball of dough between them. Roll to a very thin rectangle, about 1/16 (.2 cm) to 1/8 inch (.4 cm) thick. (It will tend to roll into an oval shape, so just rip off pieces of dough and re-attach to form a more rectangular shape.)
7. Cut the cracker dough into rectangles. Prick with a fork or toothpick to prevent air bubbles from forming. Place on the lined baking sheet. Bake for about 10-15 minutes , until just barely golden on the edges. (Don’t let them get fully golden.)
8. With the oven off, prop the door open with a wooden spoon and keep the pan in there for at least 30 minutes , until darker golden (but not burned). This helps get the fathead crackers more crisp.

Maya’s Recipe Notes

Serving size: 5 crackers, or 1/6 of entire recipe

Want more help and tips on working with the fathead dough used in this recipe? Check my tips in my fathead pizza post or see the complete fathead dough guide in The Wholesome Yum Easy Keto Cookbook !)

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)