Can I eat crackers on diet? Find out which varieties you can eat and how to make low-calorie crackers at home with this recipe.

It is true that, when a certain weight loss diet is followed (with the obvious objective of losing weight), there are foods whose consumption would not be recommended at all.  Moreover, the most common thing is that we have doubts about what foods can or cannot be consumed, especially because of their fat and calorie content, even when our diet is supervised by a dietician.

And why do these doubts arise? Basically because although our dietician or nutritionist advises us on following the diet, exposing us which foods we should eat each day (something that is established from a dietary menu), when we follow a certain weight loss regimen it is common that on many occasions we do not let us know what would be more appropriate to eat. Or, what is the same, if the food or food product that we have in our hands could be suitable or not.

Returning to what we were talking about at the beginning of this note, we are faced with what are known as prohibited foods in diets, and among them products such as sweets and cakes, non-whole grains, cookies, processed cereals, chips, ice cream, white sugar stand out. , sugary drinks and salty snacks.

Among these salty snacks, which are also popularly known as snacks, we find the famous salty cookies, which we can easily find in supermarkets and of which there is an interesting diversity of varieties. If you are passionate about pretzels, and you tend to consume them regularly, it is quite likely that if right now you are following a weight loss diet, you ask yourself the following question:  can I eat pretzels while monitoring the diet?.

Can salty crackers be consumed in diets?

The general answer would obviously be that it is not advisable to eat salty crackers in diets, especially due to its high caloric intake, its very large amount of salt and also saturated fat. What makes them real enemies for weight loss diets?

However, the reality is that we must differentiate between the types and varieties of crackers that we can find in the market, since there are options specially designed for people who follow diets, and that have a low caloric value. Therefore, the key is to make sure if we are dealing with a food product made specifically for weight loss regimes, and read, for example, the nutritional labeling of the product to discover its contribution in calories, fat and also its ingredients.

What are the most recommended crackers in diets?

  • Salty rice crackers: they are made from rice and may have other cereals. They are rich in carbohydrates and also generally in fibers. They are an option for low-fat diets, since a serving of 30 grams (4 units) provides 120 calories and 1 gram of fat.
  • Light crackers: they can be bran crackers, richer in fiber and with a lower amount of fat. A serving of 30 grams provides 100 calories.
  • Salty crackers with cereals: they are rich in cereals, so although their caloric content is somewhat higher than light ones, their nutritional content is much more interesting. They are rich in fiber and vitamins of group B.

How to make your own low calorie crackers?

Did you know that at home you can learn to make your own crackers, which are also low in calories, and that you can eat calmly (but without overdoing it) if you follow a weight loss diet? Here are the ingredients you need and the steps to follow. Too easy!


  • 250 gr. whole wheat flour.
  • 1/2 glass of skim milk.
  • 1/2 glass of water.
  • 7 gr. baking powder.
  • 4 gr. of salt.
  • 1 small onion.
  • 40 gr. extra virgin olive oil.

Preparation of the low calorie salty cookies:

First of all we are going to peel the onion and chop it well. Put it in a pan with the oil and cook it a lot.

While the onion is sautéing it is time to prepare the dough. To do this, mix all the ingredients in a large bowl to form a compact dough. Then, when the onion has sautéed, add it to the dough and mix it again.

With the help of a special kitchen stick for dough, try to stretch it a little, leaving the thickness that you like best. Cut with the mold you have chosen.

Put kitchen paper on the baking sheet and place the crackers leaving a little distance between them. Finally, bake for 15 minutes at 200ºC, or until golden brown.


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