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High Protein Powerhouse Crackers | Flourless, No Oil, No Egg, Protein-Rich Snack

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High Protein Powerhouse Crackers | Flourless, No Oil, No Egg, Protein-Rich Snack



Protein Powerhouse Crackers

A flourless, high-protein, crunchy snack made with real whole ingredients.

⏱️ Time
Prep time: 15–20 minutes
Soaking time: 3–8 hours
Bake time: 25–30 minutes
Total time: ~4–5 hours (including soaking)

🍽️ Serving
Makes approx. 75–80 crackers
Serving size: 5–6 crackers
Protein: ~5g per serving (approx.)

Nutrition (Approx. per 5 crackers)
Calories: ~80–85 kcal
Protein: ~4.5–5g
Fiber: ~2–2.5g
Carbs: ~9–10g
Fat: ~2.5–3g
Sugar: ~1

🥣 Ingredients
1 cup split mung beans (soaked 3–4 hours or overnight)
4 tbsp rolled oats (optional, helps binding)
1 carrot, finely grated
3 tbsp sunflower seeds
3 tbsp hemp hearts
2 tbsp sesame seeds (black + white, roasted)
1/4 cup cheese
1/2 tsp salt
1/2 tsp black pepper
1 tsp oregano / Italian seasoning
1/2 tsp garlic powder
1/2 tsp onion powder

👩‍🍳 Instructions
Step 1:
Soak Mung Beans for 3–4 hours or overnight .Wash your soaked split mung beans thoroughly in cold water and drain them completely in a strainer. Transfer the drained mung beans directly into your blender or food processor. Do not add any water or oil. Blend continuously until it transforms into a completely smooth, thick, and clean paste.

Step 2:
Transfer the smooth mung bean paste out into a mixing bowl. Add the finely grated carrots, finely chopped sunflower seeds, roasted sesame seeds, and the entire savory spice blend (salt, pepper, oregano, garlic powder, and onion powder). Mix everything together thoroughly until the spices and seeds are evenly distributed.

Step 3:
Add the rolled oats and the shredded cheese into the bowl. Use your hands to gently mix and press everything together until a soft dough forms. No heavy kneading is required—just bring the ingredients together into a cohesive ball. Do not panic if the dough feels quite soft; it is meant to be soft and will firm up beautifully while baking.

Step 4:
Drizzle a few drops of olive oil onto a large sheet of parchment paper and spread it thin. Divide your dough into two batches for easier handling. Place the first batch on the parchment paper, place another sheet of parchment paper on top, and roll the dough out as thin as possible for the maximum crunch. Remove the top sheet of parchment and use a pizza cutter or a sharp knife to slice the dough into your desired cracker sizes. Repeat with the second batch. This should yield around 80 to 90 crackers in total depending on your cut size.

Step 5:
Preheat your oven to 350°F (180°C). Slide your parchment paper sheets with the cut crackers onto baking trays. Bake for 25 to 30 minutes until the edges are golden brown.

Oven Rods Variation: If you are using a traditional oven with active top and bottom heating rods instead of a modern convection fan, the heat will be much more direct and intense. Keep the temperature at 350°F (180°C) but start checking on them closely after the 10 to 15-minute mark so they don’t over-brown!

Step 6:
For an extra shattering crunch, turn the oven down to 325°F (160°C) and switch it to a quick broil for 2 to 3 minutes right at the end. Watch them like a hawk during this step so they don’t burn! Let them cool completely on the tray, where they will continue to crisp up, before storing them in a glass jar.

👩‍🍳 Chef’s Notes
Dough will feel soft — that is normal. It firms up after baking. You can freeze it for an hour or so to firm it up too.
No water or oil needed in the dough.
You can lightly grease parchment or add a few drops of oil for extra flavor and crispness.
Oats are optional — they help binding but are not required.
For extra crunch, roll thinner and bake slightly longer.

Flour / Binding Substitutions
If you want easier handling or variation, you can use:
Almond flour → adds nuttiness and richness
Chickpea flour → improves structure and crispness
Any gluten-free flour → helps bind and roll easier
Oat flour → softer texture and easy handling
Extra oats → simplest option, no extra flour needed

You can also skip flour completely.
The recipe still works — I tested a small batch without oats and it came out nutty, crisp, and amazing, just a bit more delicate to shape.

📦 Storage
Store in an airtight jar once fully cooled
Stays crisp for 7-8 days at room temperature
In humid weather if you lose the crunch , reheat in oven/air fryer for 3–5 minutes to restore crunch
Do not store while warm (they will soften)

🔥 Baking Tips
Always preheat oven fully before baking
Roll evenly thin for uniform crispness
If edges brown faster, rotate tray halfway
Broiling is optional but gives extra crunch
Let crackers cool completely before storing — this is key for crisp texture

Printable Recipe Link : https://www.quickfixwithbindu.com/recipes/flourless-mung-bean-protein-crackers/

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24 Comments

  1. @QuickFixwithBindu

    These High Protein Powerhouse Crackers are made with split mung beans, cheese, seeds, carrots, and simple spices 🌱
    ✔ Flourless
    ✔ No oil
    ✔ No egg
    ✔ No preservatives
    Each cracker has ~1g protein, making this a perfect crunchy, guilt-free snack
    5–6 crackers is a satisfying serving (if you can stop there 😉)
    These High Protein Powerhouse Crackers are my favorite guilt-free crunch. Here’s how to make them:
    ✅ Ingredients:
    1 cup Split Mung Beans (soaked for 4-6 hours)
    Shredded Cheese of choice (Note: To make this recipe completely vegan, simply swap for your favorite vegan cheese or use nutritional yeast!)
    1 medium Carrot (grated)
    Seeds of choice (Sesame, Flax, or Melon seeds)
    Spices: Salt, Pepper, and a pinch of Turmeric
    ✅ Quick Steps:
    1. Drain the soaked mung beans and blend into a thick, smooth paste (add minimal water).
    2. Mix in the grated carrots, shredded cheese, spices, and seeds.
    3. Spread thin on a baking sheet lined with parchment paper.
    4. Bake at 180°C (350°F) for 15-20 mins or until crispy. Flip halfway if needed!
    🌱 Substitutions: You can definitely try this with red lentils or chickpeas! The texture will be slightly different but just as delicious.

    I actually tested a few different variations: one small batch without any flour, and another where I added oil and extra cheese. They all work perfectly but give different textures—adding the extra cheese and oil definitely makes them much more crispy and light, while the oil-free version is more deeply crunchy. Just make sure to follow all the tips like rolling them thin, keeping a close eye on the baking since ovens vary, and you can add a little oat flour or skip it based on the texture you prefer!
    Hope yours turn out the way you wanted 💚

    Would you give this recipe a try? Let me know in the comments! 👇 📌 Save this and follow for more easy, healthy snacks! ❤️
    Printable recipe:
    https://www.quickfixwithbindu.com/recipes/flourless-mung-bean-protein-crackers/

  8. @Ashkins-ji1pe

    Thanks for such detailed tips. The most I've seen from anyone!
    Unable to click the links you've sent for the Amazon buys. Can you resend?

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