High Protein Sweet Potato & Mung Bean Crackers

Name: High Protein Sweet Potato & Mung Bean Crackers
Prep time: 20 min
Cook time: 40 min
Yield: 17
Cuisine: Indian
Ingredients: 1 cup dry split mung beans; 2 tbsp ground golden flaxseed; 3 tbsp hemp hearts; 1 large (about 450 g) sweet potato; ½ cup almond flour; 3 tbsp sunflower seeds; 2 tbsp whole flaxseed; 3 tbsp olive oil; 1 tsp garlic powder; 1 tsp onion powder; 1 tsp oregano; ½ tsp black pepper; 1 tsp salt; A few drops olive oil

▶

⏱️ Prep: 20m

🔥 Cook: 40m

🎬 Video: 3m 7s

👥 Servings: 17

These crispy homemade crackers are made with wholesome ingredients like mung beans, sweet potato, almond flour, hemp hearts, and seeds. They are a plant-based, high-fiber, and vegan snack, perfect for meal prep. The secret to their texture lies in dry roasting the soaked mung beans, rolling the dough evenly, baking twice, flipping and rearranging the crackers, and allowing them to dry in a switched-off oven.
Recipe Information

Prep Time: 20 minutes (plus soaking)
Soaking Time: 4–8 hours or overnight
Bake Time: 20 minutes + 8–10 minutes + 10 minutes oven drying
Total Time: About 5 hours including soaking
Difficulty: Intermediate
Tray Size: 14 × 10 inch
Yield: Approximately 170–180 crackers (about 56 crackers per tray)
Serving Size: 10 crackers

Storage:
Store only after completely cooled in an airtight container.
If they lose some crispness after a few days, bake them again at 325°F (163°C) for a few minutes to refresh them.

Shelf Life:
Store in an airtight container at room temperature for 5–7 days. For longer storage, refrigerate for up to 2 weeks or freeze for up to 2 months. If the crackers soften, refresh them in a 325°F (163°C) oven for a few minutes and allow them to cool completely to restore their crispness.

💡 My personal experience: Since this recipe makes lots of crackers, I stored one container in the refrigerator, and I actually preferred that batch. The crackers stayed incredibly crunchy and tasted fresh, likely because the cool environment helped keep excess moisture away. Just make sure they are completely cooled before storing them in an airtight container.

Serving Suggestions
Enjoy these crackers:
with hummus
with yogurt-based dips
with guacamole
alongside soup or salad
as a healthy lunchbox snack
or simply on their own for a satisfying savory crunch.

Instructions

Soak the split mung beans for at least 4 hours or overnight, then drain them very well to remove excess moisture.
Place the drained mung beans into a dry pan over medium heat and stir continuously. Do not roast until brown; the goal is to remove surface moisture. Remove from heat as soon as you hear gentle popping sounds and allow them to cool slightly.
Transfer the cooled dry-roasted mung beans to a food processor. Add the 2 tbsp ground golden flaxseed and 3 tbsp hemp hearts. Blend until the mixture is coarse and well combined, ensuring even distribution.
Transfer the mixture to a large mixing bowl. Add the mashed sweet potato, almond flour, chopped sunflower seeds, optional whole flaxseed, 3 tbsp olive oil, garlic powder, onion powder, oregano, black pepper, and salt. Mix until a firm, cohesive dough forms.
Place the dough between two sheets of parchment paper. Fold the parchment paper to match the dimensions of a 14 × 10 inch baking tray, then roll the dough to approximately coin thickness (2–3 mm) right into the folded corners. Score the dough into cracker shapes before baking.
Preheat oven to 325°F (163°C). Lightly grease the parchment paper with a few drops of olive oil if needed. Bake for 20 minutes, checking around 16 minutes. Rotate the tray halfway through for even heat distribution.
Carefully flip all the crackers. Rearrange them by moving center crackers toward the edges and edge crackers toward the center to promote even baking and drying.
Return to the oven and bake for another 8–10 minutes, until the crackers are dry and lightly golden.
Turn the oven OFF. Leave the crackers inside for 10 minutes with the oven door slightly open for a final gentle drying stage to achieve extra crispiness.
Remove the crackers from the oven and let them cool completely. They will continue to crisp up as they cool.

💡 Chef’s Notes

Tray Size: 14 × 10 inch. Store in an airtight container at room temperature for 5–7 days, or in the refrigerator for up to 2 weeks. For longer storage, freeze for up to 2 months. Ensure crackers are completely cool before storing to prevent softening. If they lose crunch, re-crisp in a 325°F (163°C) oven for 3–5 minutes.

Tips & Tricks for the Best Crackers

✅ Dry roasting the soaked mung beans until you hear a gentle pop helps remove surface moisture and improves crispness.
✅ Do not brown the mung beans during dry roasting.
✅ Blend the ground flaxseed and hemp hearts with the mung beans for even distribution throughout the dough.
✅ Folding the parchment paper to the exact tray size before rolling creates clean edges and reduces waste.
✅ Roll the dough to an even coin thickness (2–3 mm) for the best texture.
✅ Rotate the tray during the first bake for even heat distribution.
✅ Flipping the crackers is essential for drying both sides evenly.
✅ While flipping, swap the center crackers with the edge crackers to balance oven hot spots.
✅ Slight browning around the edges is usually natural caramelization from the sweet potato sugars and adds flavor—it does not mean the crackers are burnt.
✅ Orange, white, and purple sweet potatoes all behave differently because of their varying moisture and starch content, so baking times may vary slightly.
✅ The final 10-minute rest in the switched-off oven with the door slightly open helps remove residual moisture and creates a crispier cracker.
✅ The crackers reach their best texture only after they have cooled completely.

💡 My personal experience: I stored one container in the refrigerator, and I actually preferred that batch. The crackers stayed incredibly crunchy and tasted fresh, likely because the cool environment helped keep excess moisture away. Just make sure they’re completely cooled before storing them in an airtight container.