3-Ingredient Seed Crackers (Omega-3-Rich + Gluten-Free)

If you're looking for a simple, wholesome snack that's rich in plant-based omega-3s, these seed crackers are about to become a staple in your kitchen. They’re made with just three ingredients, packed with nutrients, and satisfyingly crispy - perfect for mindful snacking or pairing with your favourite dip.

As someone who's been vegan for over a decade, I’m always conscious of getting essential nutrients through food, and omega-3 fatty acids are one of them. Since I don’t eat fish, I rely on flaxseeds, chia seeds, and hemp seeds to provide me with ALA, the plant-based form of omega-3.

These crackers are a celebration of those three seeds. They're super easy to make, customisable, and store well - ideal for batch prepping.

Ingredients

(Makes one tray of crackers)

- 1 cup total of ground flaxseeds, chia seeds, and hemp seeds (I used this blend)

- 1/4 cup whole chia seeds 

- 1/4 cup shelled hemp seeds (adds texture and crunch)

- 3/4 cup water

Optional add-ins for extra flavour:

- Pinch of sea salt or garlic powder

- Dried herbs (e.g. thyme, rosemary)

- Smoked paprika or cumin

- Nutritional yeast for a cheesy flavour

- Sesame, pumpkin or sunflower seeds for added texture

Method

1. Combine the ground flax, hemp, and chia seeds in a mixing bowl. Add the whole chia and shelled hemp seeds.

2. Pour in 3/4 cup of water and mix thoroughly. Let the mixture sit for 10–15 minutes so the chia and flax can absorb the liquid and form a gel-like consistency.

3. Scoop the mixture onto a piece of baking paper. Place another piece on top and use a rolling pin to flatten it out thinly and evenly.

4. Peel off the top paper and use a knife or pizza cutter to cut your desired cracker shapes—squares, rectangles, triangles, you name it.

5. Carefully transfer the cut shapes onto a lined baking tray and bake at 200°C for 30 minutes, flipping halfway through.

6. Let them cool on a rack for maximum crispiness.

Why These Seeds?

Here’s why flax, chia, and hemp seeds are nutritional powerhouses, especially for anyone on a plant-based diet:

Flaxseeds

One of the richest plant sources of ALA omega-3s

High in soluble and insoluble fibre

Supports heart and digestive health

Chia Seeds

Contain 5g of fibre per tablespoon

High in protein, calcium, and antioxidants

Naturally gelatinous when soaked, helping bind the crackers

Hemp Seeds

Offer a balanced ratio of omega-3 to omega-6

Contain complete protein (all 9 essential amino acids)

Rich in magnesium, zinc, and iron

Storage

Once your crackers have cooled completely, store them in an airtight container at room temperature. They’ll stay fresh and crispy for up to 2 weeks—perfect for make-ahead snacks or lunchbox fillers.

Serving Ideas

These crackers are incredibly versatile:

Pair with hummus, guacamole, or cashew cheese

Serve with soups or salads for a crunchy topping

Enjoy with a cup of tea as a light afternoon snack

This recipe is as simple as it gets, but it packs a nutritional punch. It’s a wonderful way to include more omega-3s, fibre, and protein into your day—without the need for supplements or processed snacks.

If you try this recipe, let me know in the comments or tag me on social media @VeganNigerian. I love seeing your creations! 

Jollof Quinoa Recipe

If you're looking for a healthy, flavourful alternative to jollof rice, you're going to love this jollof quinoa. It’s light, packed with plant-based protein, and just as satisfying as the classic West African dish it draws inspiration from.

Whether you’re trying to cut back on white rice, avoid added oil, or just switch things up with new grains, this recipe is a fantastic addition to your weekly meal rotation. Plus, it’s toddler-friendly and meal-prep approved - what’s not to love?

Why Quinoa?

Let’s start with a quick word about quinoa (pronounced keen-wah).

Quinoa is technically a seed, though it behaves like a grain when cooked. It’s naturally gluten-free, contains a good dose of fibre, and is one of the few plant foods that’s a complete protein - meaning it provides all nine essential amino acids your body needs. For plant-based eaters, that’s a big win.

It’s also high in iron, magnesium, and antioxidants, making it a nutritional powerhouse.

Ingredients

(Serves 4-6)

1 red onion, thinly sliced

¼ cup water (or 1-2 tbsp of oil, if you prefer sautéing)

1 tbsp dried mixed herbs (or thyme)

1 tbsp curry powder (mild or hot, your choice)

2½ cups pepper mix (a blend of red bell peppers, tomatoes, onions & chilli)

1⅔ cups quinoa (about 300g), rinsed and drained

Salt or vegetable bouillon, to taste

A quick note on the pepper mix:

I use this pepper base in a lot of my recipes - it’s incredibly versatile. I usually make a big batch and keep it in the fridge for quick meals throughout the week. If you’d like to see exactly how I make mine, check out my video on Healthy Nigerian Stew.

Method

1. In a large pan, sauté your sliced onions in ¼ cup of water over medium heat. This oil-free method works perfectly if you’re reducing your oil intake. Otherwise, use a tablespoon or two of olive oil for a richer taste. Cook until the onions are soft and fragrant.

2. Stir in the dried herbs and curry powder. Let the spices toast gently for a few seconds to release their aroma.

3. Pour in your pepper blend, mix well, and cover. Let it cook on high heat for about 2 minutes to deepen the flavour.

4. Add the rinsed and drained quinoa, along with a cup of water. Give everything a good stir, then season with salt or your preferred bouillon/spice mix.

5. Cover the pan, reduce the heat to the lowest setting, and allow to cook for 25–30 minutes, or until most of the liquid has been absorbed. Avoid stirring too often. 

6. Once it’s done, fluff the quinoa with a fork and give it a final mix. That’s it—your jollof quinoa is ready.

Serving Suggestions

You can enjoy this on its own, but here are a few ways to take it up a notch:

- With fried or baked plantain 🍌

- Alongside a crunchy salad (try cabbage, cucumber, and avocado with a tangy dressing)

- With roasted vegetables mixed in for added texture and colour

- Topped with tofu, tempeh, or beans for even more protein

It also makes a great packed lunch and keeps well in the fridge for 3-4 days.

This jollof quinoa is one of those dishes that proves healthy eating doesn’t have to be bland or complicated. It captures the familiar warmth and spice of traditional jollof rice, but gives you the added nutritional benefits of quinoa.

Whether you’re new to plant-based eating or just looking to diversify your grains, I hope you give this one a try. And if you do, I’d love to hear how it turned out—drop a comment below or tag me on Instagram @vegannigerian!