Pumpkin Seed Crackers

by Susan on February 19, 2009

Are pumpkin seeds another super food? Would you believe that they are amazingly nutritious? Pumpkin seeds are full of magnesium, which keeps bones strong, promotes healthy heart function and supports your nervous systems function, B vitamins, and are packed with protein! They are also a good source of iron, zinc and fiber! These crackers are great with cashew cheese or just topped with veggies. This is a great addition to your raw food recipe collection!

For more raw food bread recipes, click here: Raw Food Recipes

Pumpkin Seed Crackers

  • 3 C. Sprouted Wheat Berries
  • 1 C Flax Seeds, ground fine
  • 1/4 C Nama Shoyu
  • 1 Medium Purple Onion, chopped
  • 2 Cloves Garlic
  • 1/2 C Pumpkin Seeds

Place  sprouted wheat berries in food processor and process until meal like consistency is achieved. Add 1 C flax seeds, ground, 1/4 C Nama Shoyu. Pulse until combined. Add onion and garlic. Process until well combined and no chunks of onion are present. Spread on teleflex sheet and cover with pumpkin seeds. Press the seeds into the mixture, sprinkle with celtic sea salt and score. Dehydrate for 8 hours, pull off teleflex sheets and put back in dehydrator with seeds still on top, until dry.

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{ 28 comments… read them below or add one }

Studentoflife February 19, 2009 at 9:46 pm

Wow, this looks amazing. I absolutely love pumpkin seeds, bread and pie- thanks!


Christiane February 20, 2009 at 1:03 pm

I’m loving the cracker recipes, especially those with sprouted wheatberries.


Winona February 20, 2009 at 1:18 pm

Very elegant crackers. I haven’t used wheat berries in a while, good suggestion.


debbiedoesraw February 21, 2009 at 6:36 am

Wow, you have been busy! these look so tasty!
good work..your photos are so great too.


Eva February 23, 2009 at 4:51 pm

all your recipes look great, as usual! I will do some experimenting on the weekend (upon finishing my 7 Day Raw Diva Detox)


wind4me February 23, 2009 at 8:52 pm

i will order 10 DOZEN when ya ready!!!!


Terry February 25, 2009 at 12:23 pm

Lovely site you have and this recipe looks delicious. Think I’ll give it a try!


Michele March 11, 2009 at 10:34 pm

Wow, these look delish!

I just found this site. Is there any way you could offer subscription via e-mail?



Luke September 8, 2009 at 5:01 pm


I have been wondering about this. Are the temperatures and air of a dehydrator damaging to ground flax seed. Normally, it is stored in the refrigerator to protect the fragile fatty acids from oxidation. It seems that exposing the insides of seeds to these elements may diminish nutrition and even cause it to be dangerous.




Susan September 9, 2009 at 7:37 am

I have done some research into this. The actual tests that have done show that heating is not dangerous, even at temps that are much higher than we use when dehydrating. . You can read more here: http://www.flaxcouncil.ca/english/pdf/stor.pdf


Susan October 12, 2009 at 7:58 pm

I’m just exploring the raw food diet but often get discouraged that so many of the recipies use flax seeds and my body just doesn’t like them. Is there something I can substitute?


Catherine April 12, 2010 at 1:07 pm

I made this over the weekend. LOVE IT! I made up a avocado spread and added tomato slices to these crackers and it was a meal in itself. Thanks!


Bonnie Nugent June 17, 2010 at 7:05 pm

I have celiac disease and can’t use the wheat berries, also rye and barley. What other grain could I sprout in place of the wheat berries. Thanks!


Alicia Neville November 23, 2010 at 9:25 am

I have had something similar to this added with the orange zest! So divine with the orange zest! Perfect after dinner snack :)


Valinda January 14, 2011 at 9:13 pm

What could I use instead of the Nama Shoyu? It is in several cracker recipes and I can not use fermented products and also limit soy. I know substitutions are not always successful and thought you may have an answer. These crackers look so good and I want to make the recipe.


Zemira May 25, 2011 at 2:09 pm

I just recieved my new Excalibur dehydrator, and I’m thrilled to get started! This is the recipe I’ve decided on for its christening!

But as I was re-reading it, I discovered some confusion over the pumpkin seeds: Do I soak them AND dehydrate them first or will they stick to the dough having been only soaked?

With bated breath…


Susan May 26, 2011 at 10:27 am

Since there are no soaking instructions, you do not need to soak these (to a wet state) for this recipe.


Zemira May 26, 2011 at 8:49 pm

Thank you for your quick answer, Susan!


Zemira May 30, 2011 at 3:38 pm

Hello Susan,

Something went terribly wrong with this recipe over the weekend. I didn’t have nama shoyu so I substituted it with Bragg’s Liquid Aminos. The flavor was not appealing at all, bitter and salty. This is the only thing I can think of that would’ve changed the outcome. Nothing like being thrown off the horse so soon!

I hope the birds like them.


Susan May 30, 2011 at 3:51 pm

There is a significant difference in taste between Nama Shoyu and Braggs. I am assuming that is what went wrong. You need to be careful with substitutions. I put a lot of time and effort into balancing the flavors in my recipes. When you change a major flavor ingredient, it will completely change the flavor.


Ijan October 29, 2011 at 4:25 pm

Hi Susan,
I’m just exploring the raw food. My first step was these crackers. I also made onion sanflower seed. They both have kind of sour taste. Is it should be that way? The wheat berries took 4 days to germinate. I bought hard red winter berries from Wholefoods. And I didn’t have golden flax seed, only brown. Please, tell me what did I do wrong?


Susan October 30, 2011 at 8:32 am

You didn’t have good, fresh wheat. If there is a sour taste, it means that your wheat started fermenting instead of just sprouting. You need to also be sure to rinse a couple of times a day. Maybe the wheat was old?


Ijan October 29, 2011 at 4:26 pm

and then what size of the onion? Small, medium?


lynntofu November 12, 2011 at 3:37 am

Could I sub already ground flax seeds for the same amount of flax seeds in the recipe?


Mel January 16, 2012 at 12:42 am

I am confused on the process of sprouting the wheat berries.

Do you only soak them in water the first night? and the other days while they are sprouting just rinse them, not soaking them in water?


Susan January 16, 2012 at 4:14 pm

You soak them for 24 hours, drain off the water and then rinse 3 times a day until they sprout. :-)


NutriMom August 26, 2012 at 6:49 pm

Two questions, if I may:
1. Would love to know the yield for the Pumpkin Seed Crackers. The recipe refers a singular sheet in one spot and ‘sheets’ in another… Could you say how many trays of crackers this recipe makes?
2. When you say the TSM Dehydrator comes completely apart, including the heating element, is the wiring from the interior of the cabinet removable as well? Like others who posted, I love that the TSM is stainless, w/ss shelves and is quiet (my current dehydrator dominates the entire downstairs living area unless shut in its own room – but this cuts down on air circulation so that I must frequently open the door for an air exchange of the moist air for the dryer house air…so definitely do want another ‘noise polluter.’

My one concern when considering the TSM is that during my research, I noticed some saying that the wiring runs through the inside of the food chamber and if so, I would like to cover the wiring (wires have that plastic covering) with some sort of stainless channel. So if everything comes apart and I can remove the wiring from the interior, it may make the job of running the wiring through some kind of stainless tubing or covering it with a 3-sided channel easier…

Thanks so much.


Coral December 14, 2012 at 2:18 pm

I dont have a dehyrator..would it work in the oven? great recipes!!!


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