Mediterranean | Recipes

Let thy salty crackers be thy fat-bombs

Salty crackers ring the bell of snacking, and snacking is not a good word in the land of Ketonia. As I have pointed out hundreds of times, snacking in between the meals will just make troubles. You will not control your hunger, you will spoil your dinner (as grandma would complain), and you will just trigger more insulin secretion without the actual need for it. Now, if a snack is Keto, it still triggering the insulin and makes little difference. On the other side, numerous Ketonians have troubles with intaking enough fat during their meals which results in the need for fat-bombs. Let’s just remember quickly, to maintain your ketosis, or to enter it, your meals need to contain 70-75% fat, 15-20% protein and not more than 5% carbs. Can you do it? In most of the cases, we can’t!

Fat is fueling but makes us full quickly

The one thing that makes Keto diet enjoyable is the fact that there’s no hunger in between the meals. That is if your meals are really well balanced and you really are taking 75% of fat. In most of the cases, we tend to overeat protein because it’s always present in an excess amount in meat. This is why it’s crucial to avoid lean meat and fish unless you’ll balance it out with some added fat. For example, you should be careful when preparing shrimp, seafood, chicken and lean parts of beef! On the other side, with carbs, we learned to keep them low. If it’s vegetables, we’ll just not count the fibre, if it’s nuts and seeds – we’ll keep it under moderation! The problem with fat is that it really provides satiety quickly and sometimes it’s hard to eat enough to enter ketosis properly.

What about dairy?

We are coming back to another answer to the question I keep answering… Cow’s milk and products are always “carbier” than goat or sheep dairy! Let’s face it, if you take cow’s yoghurt, even if it’s labelled as Greek, it will still be loaded with carbs. The lactose in cow’s milk is stubborn and needs really long process of fermentation to “disappear”. You are safe with 12 months aged cheeses with a larger amount of fat. Luckily, we have goat milk products still available to humans. These products don’t contain lactose when fermented, so you will be safe. Furthermore, goat dairy is much easier to digest and they provide vital nutrients that cannot be easily found in cow’s milk. Now, imagine how superior is goat aged cheese when compared to cow’s milk cheese!

Salty crackers as fat-bombs

First of all, please forget everything they have been preaching about sodium intake. Now that you are on Keto, you need more sodium and it’s really great to take it together with your fat-bombs. Ketonians are usually preparing sweet fat-bombs to finish their meals with the sensation of dessert. However, this idea that my wife came with is ideal for those of you who just prefer salty taste during their meals. Of course, these salty crackers can serve as the base for a meal on the go! You can add some boiled eggs, homemade mayonnaise, smoked pancetta, olives, feta cheese, avocado or any other travel-friendly Keto food and really enjoy your meal on the go!

Crunchy perfection

I actually was surprised at how tasty they turned out. When Roberta made them last night, the whole home smelled like the best Mediterranean bakery. Packed with only the best fats, these salty crackers opened the whole new dimension of Keto food enjoyment. Of course, you might have troubles finding all the ingredients that we used, but we will provide you with the tips and recommendation for substituting them. This way you will be able to enjoy these bites of pure perfection with your meal, salad, keto soup or as a tasty finish to your main meal with meat. Forget all the other ways you used to enjoy salty crackers, these bombs are multifunctional and they will become your favourite companion on every trip!

Please step into your Keto bakery at home…

Salty Keto Crackers with Goat cheese

Roberta Kapsalis
Prep Time 10 mins
Cook Time 15 mins
resting time 15 mins
Total Time 25 mins
Course Fat bombs
Cuisine Keto Mediterranean
Servings 40


  • 4 large eggs we used 12 quail eggs
  • 150 g (2/3 cup) butter we used goat butter
  • 1/2 tsp sea salt we used flower of sea salt
  • 2 tbsp psyllium powder organic
  • 4 tbsp coconut flour a good alternative would be chia seed flour
  • 6 tbsp sunflower seed flour you can use almond or sesame flour
  • 1 tbsp sesame seeds organic
  • 100 g grated aged goat cheese (12 months) you can use any aged hard cheese


  • Using an electric mixer, beat the eggs with melted butter until it creates a thick emulsion. 
  • Add psyllium, sunflower seed flour, sesame seeds, coconut flour and salt. Mix with your hands. The dough will turn quite thick.
  • Place the dough in the refrigerator for 15 minutes. Then roll the dough in between 2 parchment papers and cut out crackers using a cookie cutter. You can also just cut it with a knife in desired shapes. (squares, diamonds or stripes)
  • Line a baking sheet with parchment paper and place the crackers on it. Place a small pile of aged goat cheese on each cracker. 
  • Bake in the oven at 200ºC for 15 minutes. In the end turn on the roasting (grilling) option in your oven and roast them for just 1 minute so that the cheese turns golden.
Keyword Salty crackers

salty crackers

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