Crunchy, Tasty AIP Crackers (Cassava-Free & Coconut-Free)
The Crunch I Was Missing on AIP
One of the food items I missed most when I started the elimination phase of the AIP diet was crackers — especially the crunchy, flavorful ones I could enjoy with dips or soups. It’s not easy to make crunchy AIP crackers when you can’t use wheat flour or cassava flour.
Even though cassava flour is technically allowed during the elimination phase, I stopped using it after discovering high levels of lead in my body — likely from using cassava-based recipes regularly over the past four years. It’s now well documented that cassava flour may contain elevated levels of lead and cyanogenic compounds, depending on the soil where it’s grown and how it’s processed. These toxins can accumulate over time, especially when cassava is a dietary staple.
So, I challenged myself to create Crunchy, Tasty AIP Crackers without cassava, and they had to be crispy, not crumbly.
This version uses green banana flour, which gives the crackers a light olive-beige color. It may look different from the typical golden-brown wheat crackers, but the texture and flavor are spot on. They’re light and snappy while being compliant and low toxin.
Why You’ll Love These Crunchy, Tasty AIP Crackers
These crackers are a game-changer if you’re following the AIP diet. They’re:
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Totally elimination-phase compliant
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Cassava-free and seed-free
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Gluten-, dairy-, coconut-, and nut-free
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Actually, crunchy and great for dipping or snacking
If you’ve tried other cracker recipes and ended up with soft or crumbly results, this one will surprise you.
Health Benefits of Crunchy, Tasty AIP Cracker
These Crunchy, Tasty AIP Crackers aren’t just delicious — they’re functional and gut-friendly:
Tapioca starch provides structure and that signature crunch.
Green banana flour supports gut health with resistant starch and B vitamins.
Avocado oil is rich in anti-inflammatory fats and vitamin E.
No grains, seeds, binders, or inflammatory ingredients — ideal for autoimmune and thyroid conditions.
Ingredients and Nutrient Highlights
These cassava-free crunchy crackers rely on a simple combination of anti-inflammatory, gut-friendly flours and oil.
Green banana flour is rich in resistant starch, which feeds beneficial gut bacteria. It also contains potassium, magnesium, and vitamin B6 — all helpful for energy and immune support.
Tapioca starch is a key player in achieving that perfect crack and snap. It’s a pure starch, low in allergens, and helps form a sturdy, crispy base.
Coconut flour (just a tiny bit) adds structure and fiber. We keep it minimal to avoid a soft or crumbly bite.
Avocado oil contributes healthy monounsaturated fats and vitamin E, both of which are anti-inflammatory and great for skin and hormone health.
A pinch of sea salt not only enhances the flavor but provides trace minerals like sodium and magnesium.
Together, this blend delivers a crispy, golden cracker without compromising your healing journey.
Optional: 1/2 tsp dried rosemary, oregano, or thyme for extra flavor
How to Make Crunchy, Tasty AIP Crackers
Mix the flours: Combine green banana flour, tapioca starch, a bit of coconut flour, sea salt, and baking soda (optional) in a bowl.
Add liquids: Pour in avocado oil and warm water. Mix until the dough comes together — soft, pliable, not sticky.
Roll thin: Place dough between two parchment sheets and roll it to 1–2 mm thickness. The thinner, the better for crunch.
Cut and bake: Score into squares, then bake on parchment at 325°F (160°C) for 20–25 minutes. Rotate halfway through for even crisping.
Cool completely: Let them cool fully to harden. This is when the true crunch sets in.
Pro tip: Don’t skip the cooling step — warm crackers may feel soft but become snappy as they rest.
Serving Suggestions for Crunchy, Tasty AIP Crackers
These crunchy AIP crackers are versatile and pair beautifully with:
Your favorite AIP hummus or pâté
A side to bone broth or soups
A crunchy base for AIP-friendly canapés
An afternoon snack with coconut yogurt dip or a smear of avocado
They hold up well to dips and spreads — no crumbling, no sogginess.
Storage Instructions
To keep these crackers crunchy:
Let them cool completely before storing.
Store in an airtight glass jar or metal tin at room temperature for up to 5–6 days.
If they soften slightly, pop them back in the oven at 300°F (150°C) for 5 minutes to refresh.
Avoid plastic bags, which trap humidity and can ruin the snap.
Optional Add-ins or Variations for Crunchy, Tasty AIP Crackers
Feel like experimenting? These variations are still elimination-phase compliant:
Add ½ tsp dried rosemary, thyme, or oregano for herbed crackers
Mix in ½ tsp garlic powder (if reintroduced) or onion powder for flavor
For a cheese-like note, sprinkle nutritional yeast (if tolerated) into the dough
Add a touch of beet powder or turmeric for color and antioxidant boost
You can also leave out the 1 tbsp coconut flour and increase green banana flour slightly for an even crisper bite.
Allergen Notes
These crackers are:
Grain-free, gluten-free, nut-free
Dairy-free and seed-free
Cassava-free (unlike most AIP crackers!)
Elimination phase AIP compliant
Nutritional information
Per serving (5 crackers):
Calories: 124 kcal
Protein: 0.2 g
Carbohydrates: 18.9 g
Fiber: 0.75 g
Net carbs: 18.15 g
Fat: 5.2 g
Have you been missing real crunch on AIP like I was? Then give these Crunchy, Tasty AIP Crackers a try and tell me how they turned out!
If you love them, let others know by sharing this recipe or tagging me on Instagram @AIPWellnessJourney.
For more gut-healing, cassava-free recipes, check out my AIP Hummus or my Cabbage and Bacon Soup.
CRUNCY TASTY AIP CRACKERS
Ingredients
Method
- Preheat oven to 300°F (160°C).
- In a bowl, whisk the green banana flour, tapioca starch, salt, and baking soda.
- Add avocado oil and hot water. Mix until a dough forms — it should be pliable, not sticky.
- Place the dough between two sheets of parchment paper. Roll it out very thin (about 1–2 mm). The thinner, the crispier.
- Remove the top parchment, cut into squares or shapes.
- Transfer the parchment with crackers to a baking sheet.
- Bake for 30–40 minutes, rotating halfway. They should be firm and lightly golden.
- Cool completely — they will crisp more as they cool.
