Most people associate keto with limited carbs and lots of meat, due to the diet’s focus on replacing carbs with fats. However, there are plenty of ways to follow a plant-based keto diet—or at least mix up your meals with some veggie-centric recipes.

Flackers are naturally low-carb, since we make them with just organic flaxseeds, herbs and spices. Generally people who are following a keto diet try to limit their carbohydrate intake to anywhere from 20g to 50g per day, which means all of our Flackers crackers flavors are a great low-carb option for folks following keto. Here’s a breakdown of the carb content in a serving of each of our flavors:

1 Net Carb

Sea Salt

Rosemary

2 Net Carbs

Dill

Black Sesame Seed & Black Pepper

Hemp Seed & Hatch Green Chile

3 Net Carbs

Savory

Tomato & Basil

5 Net Carbs

Quinoa 

6 Net Carbs

Cinnamon & Currants

Here are two plant-based keto-friendly recipes that are low carb and feature delicious veggies: zucchini noodles with an avocado pesto sauce and a hearty kale salad. 

Zucchini Noodles with Avocado Pesto

Ingredients:

1 zucchini, spiralized

1 cup basil

⅓ cup water

4 tablespoons pine nuts

1 ½ teaspoons lemon juice

1 avocado

10 cherry tomatoes, halved

Handful of Tomato & Basil or Sea Salt Flackers

Directions:

1. Boil water and cook your spiralized zucchini for one minute. Drain.
2. In a blender, add basil, water, pine nuts, lemon juice, and avocado. Blend until smooth.
3. Add zucchini, sauce, and halved cherry tomatoes to a large bowl and mix until everything is evenly coated. Top with a handful of crushed Tomato & Basil or Sea Salt Flackers Crackers. Serve and enjoy.

Hearty Vegan Keto Kale Salad

Ingredients:

Salad Base:

1 ½ bunches of kale

1 tablespoon sesame oil

2 teaspoons olive oil

2 cloves garlic, minced

1 teaspoon fresh ginger, minced

Dash sea salt

Toppings:

10 cherry tomatoes, halved

1 avocado, sliced

2 teaspoons coconut aminos

1 tablespoon balsamic vinegar 

¼ cup chopped red onion

Handful of your favorite Flackers crackers

Directions:

1. Wash kale leaves and remove stems. Chop into bite-sized pieces. Combine in a large bowl with sesame oil, olive oil, minced garlic, minced ginger, and sea salt. Massage together with hands until evenly combined and kale is tender.
2. Add halved cherry tomatoes, sliced avocado, coconut aminos, balsamic vinegar, and minced red onion. Toss everything together until thoroughly mixed. Top with a crushed up handful of your favorite Flackers crackers. Serve and enjoy.