Keto Graham Crackers and Cheesecake THM FP
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The snack possibilities are endless with these guilt-free Keto Graham Crackers! They’re low-carb and low-fat but high-protein and even THM FUEL-PULL! 🙌 They even make a great Keto Graham Cracker Crust for a High-Protein/Low-Fat Keto Cheesecake (only 100 calories/slice!)! 🤯
Treat yo’ self, y’all! I am officially giving you permission! And you can now do it, COMPLETELY GUILT-FREE!!! These FUEL.PULL Keto Graham Crackers open the door to so many exciting (and tasty) snack/dessert possibilities!
Just think:
- Fuel-Pull Cheesecake! (and other pies/desserts)
- S’mores! (could be fuel-pull, depending on amount of chocolate)
- Fuel-Pull Oreos and Ice Cream Sandwiches! (with the chocolate version)
- Fuel-Pull Breakfast Cookies!
- Fuel-Pull Breakfast Cereal! (just break up crackers and have in bowl with your favorite on-plan milk!)
- Fuel-Pull Graham Cracker Crumbs! (sprinkled in yogurt, shakes, blizzards, etc, for extra protein and sweet crunch!)
- And SO much more!!!
And all LOW.CARB and LOW.FAT but HIGH.PROTEIN! 😱 They’re also gluten-free and nut-free!
How is this possible???
This recipe is based off of my Fuel-Pull Vanilla Wafers recipe. I was actually trying to make a Fuel-Pull Keto Protein Breakfast Cookie recipe (which these are also great for) and then realized they taste just like graham crackers, and that they work perfectly in a graham cracker crust (and with FP cheesecake filling)! 😋
Here are the main components:
Whey Protein Isolate: This ingredient is basically pure protein and zero carb and fat. It acts as a gluten-free, nut-free “flour”. I don’t recommend substituting collagen in this recipe but other dairy-free proteins may work.
Oat Flour: This is essentially ground up oats and is used as a hearty gluten-free/nut-free flour in this recipe. I actually just grind up rolled oats (in my coffee/spice mill) to make my own. You can do a courser grind for breakfast cookies or a fine grind for graham crackers. While this is normally a THM-E ingredient and typically not used in keto recipes, the amount is small enough that this recipe is still very low net carb per serving. It may be possible to substitute coconut flour to make oat-free/grain-free but I have not tested this yet.
Oat Fiber: This ingredient is also used as a gluten-free/nut-free “flour” in this recipe. It is basically pure fiber and zero fat/net carb. It is not the same as oat bran and usually needs to be ordered online. I use Lifesource brand. It may be possible to substitute coconut flour to make oat-free/grain-free but I have not tested this yet.
Other ingredients:
Butter: This is to provide a minimal amount of fat to the crackers/cookies and a rich/buttery flavor. While this is typically a THM-S ingredient, so little is used that this is still a solid Fuel-Pull recipe. Refined coconut oil (or preferred fat) can be substituted for dairy-free.
Blackstrap Molasses: While this ingredient is optional, I do recommend it (with the original version), especially if not using a sugar-free “brown sugar” like Lakanto Golden or Swerve Brown. It gives the crackers their golden color while providing richness and flavor. So little is used that it does not affect the recipe’s carb count. Here’s more info about the benefits of blackstrap molasses.
How to make Keto Graham Crackers:
These are surprisingly easy to make! Unlike most graham cracker recipes, this one doesn’t require rolling out the dough! It’s more like making a cookie dough and spreading it out on a cookie sheet and baking. Then you separate into individual crackers after baking.
Alternatively, if you are just making these to make a graham cracker crust, you could bake as breakfast cookies instead of spreading out the batter for crackers, if that’s easier for you. (Tip: the smaller the cookies, the more quickly they will dry/crisp-up.) The cookies work just as well for the crust!
However, due to the atypical nature of the gluten-free/nut-free ingredients used in this recipe, the crackers/cookies will not crisp-up the same way that other graham crackers/cookies do when baking. They initially bake for 8-10 minutes (until puffed-up slightly, top(s) is/are dry, and edges are just starting to turn golden – baking times may vary). Then they are removed from the oven and cut into rectangles (and holes are made down centers with fork if making graham crackers).
Then they are dried out to become crisp, either in a food dehydrator or in the oven at the lowest setting. I use my Excalibur 9-tray dehydrator and it takes about 45 minutes at 200*. (Tip: the thinner the cracker dough is spread, the better and more quickly the crackers will crisp-up.) But I have also dried them in the oven at 170*, which works well, too. I do flip/rotate them occasionally when using the oven method to help them dry quicker and more evenly. And it does take a little longer. But you do not need to have a food dehydrator to make these!
How to make Fuel-Pull Keto Protein Breakfast Cookies:
This recipe also makes a great gluten-free/nut-free/sugar-free Belvita-style breakfast cookie! And it’s low-carb, low-fat, and high-protein! WOOT WOOT!!! While it’s the same basic ingredients as the graham crackers, I do prefer a courser ground oat flour in the breakfast cookie version. But, other than that, I just bake these in round cookie shapes verses spreading into a big rectangle for crackers. They also take about 10ish minutes of baking (baking times may vary) and are then dried in a food dehydrator or in the oven at a low temperature to become crisp (like explained above with making the crackers).
For the cookies, I like to divide the dough into 9 cookies. That way I can have 3 cookies for a FP breakfast or snack. Based on making 9 cookies, 3 cookies is roughly 114 calories, 5.1g net carbs, 4.5g fat, and 12.6g protein. I like keeping some around for those busy days where I need a quick grab-and-go FP meal!
How to make Keto Graham Cracker Crust:
This is easy and similar to making other graham cracker crusts. Just take the finished Keto Graham Crackers or cookies and break into smaller pieces and then process in a food processor until the crackers become course crumbs. Then mix in 1/4 cup sugar-free maple syrup to moisten the crumbs and press into a greased pie pan or springform pan. Alternatively, you can make individual serving mini cheesecakes (or “cheesecake bites”) by pressing the crumbs into cupcake liners in a muffin pan. I give a little spray of coconut oil cooking spray on the top of my crust before baking since this recipe is so low-fat.
Then just bake for roughly 10 minutes or until the crust is firm (baking times may vary). Allow to fully cool before adding cheesecake/pie filling. This crust is also great when filled with other FP desserts like Gluccie Pudding, Gycine Glory Pudding, etc! You could even use it for E and S desserts/pies/puddings, as well!
How to make Low-fat Keto Cheesecake filling:
For those who LOVE the Just Like Cream Cheese Frosting in my Keto Carrot Cake recipe, you’re gonna love this Fuel-Pull Cheesecake filling! Really, the only thing different is that more gelatin is used. And you just pour the filling into the prepared crust and don’t have to stir and chill it first in an ice water bath. And, since this cheesecake filling isn’t baked (only the crust is baked before adding filling), it still contains all the good probiotics from the Greek yogurt!
To make the filling, I first prepare my gelatin. I take 2 ramekins and put 2 TBS “milk” in one and 4 TBS in the other. Then I take 2 heaping teaspoons of gelatin powder and stir it into the ramekin with 2 TBS “milk”. I allow it to “bloom” for about 5 minutes.
In the meantime, I measure my other ingredients into the blender/food processor.
Now the gelatin should be ready. I take the ramekin with 4 TBS “milk” and put it in the microwave for 30 seconds. Then I pour the hot “milk” into the gelatin mixture and stir until the gelatin dissolves.
I then turn on my blender/food processor and pour the gelatin mixture into the blender/processor with the other ingredients. I usually stop and scrape the sides a couple of times to make evenly smooth.
It will seem thin at first but will thicken as it cools. Just pour the filling into the prepared crust, cover with saran wrap, and chill in the fridge for 1-2 hours until the filling “sets”. Then top with fresh fruits, sugar-free jams/preserves, etc! 😋
Of course this filling won’t be *exactly* like high-fat, high-calorie cheesecake but it’s pretty darn close and my family LOVES it!
Other ideas:
And there are so many other yummy ways of using this recipe! I can’t wait to make my own sugar-free marshmallows to go with my Copycat Lily’s Chocolate and these Keto Graham Crackers to make healthy S’MORES! 😋 I’m still discovering the multitude of uses for these crackers (see below for the chocolate version!). I especially like keeping some graham cracker crumbs around to sprinkle into my FP Strawberry Cheesecake Blizzard and in FP puddings (this is a chocolate pudding of a recipe I’m currently working on – stay tuned!):
And I just discovered that they make a yummy Fuel-Pull Breakfast Cereal, too! Just break 5 crackers (to keep macros in FP range, and is about 12g protein) into bite-sized pieces in a bowl with your favorite “milk” and enjoy! Like Cinnamon Toast Crunch! 😋🥣
How to make Chocolate Graham Crackers, Oreos and Ice Cream Sandwiches:
I’ve even made a delicious and crunchy chocolate version that tastes just like Oreo’s! (Or like those chocolate Teddy Grahams I remember from childhood 😋) Here’s what I did!
I…
- Added a little more sweetener (4 TBS total for recipe).
- Omitted the optional molasses (though you could still add if prefer flavor).
- Used the 1/2 tsp vanilla extract and didn’t add any additional extracts.
- Added a little extra “milk” (so 2 TBS +2 tsp total for recipe, more/less depending on preference and specific ingredient brands).
- Added 5 drops liquid stevia to mine (just to give extra burst of sweetness – could leave out or sub something similar).
- Used less whey protein isolate (used 4 TBS total for recipe).
- Added 3 TBS dutch processed dark cocoa.
- Added extra baking powder (so 1/4 tsp total for recipe). Or 1/8 tsp baking powder AND 1/8 tsp baking soda works well, too.
- Think I prefer leaving out the xanthan gum for the chocolate version. The tops seem smoother without xanthan gum. But they seem to taste crispier with the xanthan gum so it’s fine to leave it in, too.
- Omitted the cinnamon.
- Otherwise everything else was the same.
- For Oreos, put dough in ziplock bag to pipe onto cookie sheet like in my Vanilla Wafers recipe. Spread them into flat circles and bake for about 7 minutes or just until tops are firm and then dry in dehydrator or low temp oven until crisp. Makes about 36 Oreo cookies.
- For ice cream sandwiches, spread dough like making graham crackers but only bake until firm and then cut into rectangles and freeze. When frozen, spread your favorite ice cream (I use Briana Thomas’ FP Vanilla soft-serve) onto the cookie rectangles and make into “sandwiches” and keep in freezer.
Fuel-Pull Oreo Filling:
Follow my directions for making Royal Icing using:
1/2 cup powdered sweetener (like Lakanto Powdered), or more (I sometimes add an extra TBS or so at end to get right consistency)
2 tsp egg whites (pasteurized)
1/4 tsp cream of tartar
3/4 tsp glucomannan, optional but what I like to use in mine
2 tsp butter, optional but gives better flavor/texture and doesn’t add much fat
1 tsp unsweetened almond milk (or more to reach preferred consistency)
1 tsp vanilla extract
5 drops of liquid stevia, optional for extra burst of sweetness (or could use something similar)
Dash of sea salt
(If using about 1/2 tsp of filling per Oreo, this makes enough to fill about 36 Oreo cookies)
***Based on making 36 Oreos per recipe, each Oreo comes out to 12 calories, 0.5g net carbs, 0.7g fat, and 0.9g protein. You can have up to 7 Oreos in a Fuel-Pull meal.
TIPS FOR SUCCESSFUL GLUTEN-FREE BAKING:
- Start with room temperature ingredients: Gluten-free baked goods almost always turn out better when made with room temperature ingredients.
- Weigh ingredients: I have provided gram amounts for several of the ingredients so that they can be more accurately measured with a kitchen scale before adding to the recipe. But I have also provided measuring-cup amounts, too, for those who do not own a kitchen scale.
Also note that gluten-free ingredient brands can vary a lot. Some are more absorbent than others. I have only tested this recipe with the brands I have linked in the recipe card. If using different brands or making any substitutions, you may want to test a half recipe first to see if you need to make any adjustments before making a full recipe.
Helpful Tools for making Keto Graham Crackers and Cheesecake:
Keto Graham Crackers and Cheesecake THM FP
Course: THM Fuel-Pull, Snack, DessertCuisine: AmericanDifficulty: Easy8
servings10
minutes10
minutes43
kcalThe snack possibilities are endless with these guilt-free Keto Graham Crackers! They’re low-carb and low-fat but high-protein and even THM FUEL-PULL! 🙌
Ingredients
- Keto Graham Crackers:
- Cream together:
1 TBS (14g) softened/room temperature butter (or dairy-free fat like refined coconut oil)
3 TBS + 1 tsp sweetener* (I use Lakanto Golden but any 1:1 sugar substitute should work fine)
1/2 tsp blackstrap molasses, optional but enhances flavor and color
- Then add wet ingredients:
2 TBS (30g) egg whites*, room temperature
4 tsp unsweetened almond milk (or preferred “milk”), room temperature
1/2 tsp vanilla extract
1/4 tsp each of caramel extract and maple extract, optional but give depth and richness
Optional liquid stevia (or something similar), if you prefer a little sweeter (I sometimes like adding 5 drops of liquid stevia)
- Dry ingredients:
6 TBS (36g) whey protein isolate*
3 TBS (23g) oat FLOUR* (I grind rolled oats into a fine powder in my coffee/spice mill BEFORE measuring)
4 tsp (6g) oat FIBER*
1 tsp ground cinnamon
1/4 tsp sea salt
1/4 tsp xanthan gum (glucomannan would likely work as substitute)
1/8 tsp baking powder
- Keto Graham Cracker Crust:
1 recipe of Keto Graham Crackers or Keto Protein Breakfast Cookies
1/4 cup sugar-free maple syrup (or this can be purchased)
- Keto Cheesecake Filling:
2 tsp, heaping, gelatin powder (prepared in 2 TBS “milk”, then dissolved with 4 TBS hot “milk”)
1/2 cup nonfat Greek yogurt
1/2 cup low-fat cottage cheese (I use 2% Daisy)
8 wedges Laughing Cow Light Cheese
1/2 cup powdered sweetener* (I grind Lakanto Golden into fine powder in my coffee/spice mill BEFORE measuring, but any 1:1 powered sugar substitute should work fine)
2 tsp vanilla extract
1/4 tsp sea salt
Optional other extracts like caramel, butter, or maple, to taste (or lemon extract would be yummy, too!)
Directions
- For making Keto Graham Crackers:
1. Preheat oven to 350* and line cookie sheet with parchment paper or silicon baking mat.
2. Start with room temperature ingredients. To quickly bring egg whites and “milk” to room temperature, measure into ramekin and set in hot tap water while gathering other ingredients.
3. Cream together softened butter, molasses and sweetener in a mixing bowl.
4. Measure and mix dry ingredients in a small mixing bowl and set aside.
5. Egg whites and “milk” should now be room temperature. Mix them with the butter and sweeteners and add extracts.
6. Add dry ingredients and stir until smooth. Dough should have a nut butter consistency.
7. Spread dough on prepared cookie sheet. Try to spread dough as thin and as even as possible into a rectangular shape. I first spread what I can with a rubber spatula and then use wet fingers (to keep dough from sticking) to finish spreading it.
8. Bake for 8-10 minutes or until surface of crackers are dry and outer edges are just starting to brown slightly. Baking times will vary depending on pan, oven, thickness of batter, etc.
9. Remove from oven (can turn off oven) and, using a dough scraper, equally cut dough into 16 crackers. It helps to wet the dough scraper to keep the dough from sticking. Then use a fork to make holes down the center of the crackers.
10. The crackers are done baking but need to dry to become crispy. If you have a dehydrator, you can use that. I use a dehydrator and it takes about 45 minutes at 200* to become fully crisp. They can also be dried in the oven at the lowest setting (170* on my oven). This method will take a little longer and it helps to flip/rotate them occasionally. They are done drying when the centers become completely firm.
11. Allow to cool and then store in air-tight container or bag. I find these stay crisp for at least a week or two. For longer storage, you may want to keep them in the freezer. You could also re-crisp them by briefly putting them back in dehydrator or low temperature oven, if needed. - For making Keto Graham Cracker Crust:
1. Preheat oven to 350*. Prepare pie pan or springform pan. I spray mine with coconut oil cooking spray. You can also make individual mini cheesecakes in muffin pan (I use cupcake liners for this).
2. Take one recipe of prepared Keto Graham Crackers and break into smaller pieces and put in food processor. Process until become graham cracker crumbs.
3. Moisten the crumbs by mixing them with 1/4 cup sugar-free maple syrup.
4. Press crumbs evenly in prepared pan. Since these graham crackers are so low-fat, I spray the surface (with coconut oil spray) of my graham cracker crust before putting it in the oven.
5. Bake for about 10 minutes or until firm (less time needed for mini crusts). Allow to fully cool before filling. - For making Keto Cheesecake Filling and Cheesecake:
1. First prepare the gelatin. I take 2 ramekins and put 2 TBS “milk” in one and 4 TBS in the other. Then I take 2 heaping teaspoons of gelatin powder and stir it into the ramekin with 2 TBS “milk”. Allow to “bloom” for about 5 mins. Then put the ramekin with 4 TBS “milk” in the microwave for about 30 seconds (or until nearly boiling). Pour hot “milk” into gelatin mixture to “melt” it. Stir until clumps are dissolved.
2. Put other ingredients in blender or food processor and, with blender/processor on, pour in gelatin mixture. Blend until smooth and adjust to taste. Filling will thicken as it cools. Pour/scoop into prepared Keto Graham Cracker Crust and cover and put in fridge until firm (about an hour or two).
3. Top with fresh fruits and/or sugar-free jams/preserves. Keeps for at least a week in the fridge (if it sticks around that long! 😋).
Notes
- If any ingredients appear to have a line through them, just click to side of ingredient (or on another ingredient) and the line should disappear. It’s a feature of the recipe plugin that allows people to cross off ingredients as they add them to a recipe. Also, the print feature of this plugin is a little wonky so always check over recipe print-outs to make sure all ingredients are included and correct. Another option is to copy and paste the recipe text and print through a different program.
- One recipe makes 16 graham crackers. One serving of 2 graham crackers is approximately 43 calories, 1.9g net carbs, 1.7g fat, and 4.7g protein. Can have up to 5 graham crackers in a FP meal.
- Based on the cheesecake filling making 8 servings, each serving is approximately 57 calories, 2.2g net carbs, 1.9g fat and 6g protein. With graham cracker crust (based on using one recipe amount and having 8 slices), each slice of cheesecake is about 100 calories, 4.1g net carbs, 3.6g fat and 10.7g protein.
- Recipe can be doubled but will completely fill the cookie sheet. It may help to bake on two pans to have enough room to spread the dough as thin as possible.
- I experimented with making the crackers/cookies completely dairy-free by subbing collagen for the whey protein isolate but they became very chewy instead of crisp. There may be other dairy-free proteins that work better but I do not recommend using collagen with this recipe.
- It may be possible to substitute coconut flour to make oat/grain-free but I have not tested this yet.
- I have also not tested making this recipe egg-free but it may be possible.
- If using a different sweetener, check out this sweetener conversion chart.
LifeSource Foods Oat Fiber 500Nutrition Facts
8 servings per container
- Amount Per ServingCalories43
- ="nutrition-facts-no-border">% Daily Value *
- Total Fat
1.7g
3%
- Total Carbohydrate
2.8g
1%
- Dietary Fiber 0.9g 4%
- Protein 4.7g 10%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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