Copycat Triscuit Crackers

V DF VG NF SF Jun 18, 2025

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Triscuits only contain 3 ingredients, making it very easy to reverse engineer the recipe from the nutrition facts. All the carbs, sodium, and fat are from the whole wheat flour, salt, and oil respectively, since each ingredient is essentially the only source of those macro and micro nutrients. I've swapped their vegetable oil for healthier EVOO, while still maintaining the whole wheat flour. For gluten free cracker insteads, check out my Gluten Free Flaxseed Crackers or my Gluten Free Graham Crackers

- 1.75 cup (217 g) Whole wheat flour
- 1/2 tsp (3 g) Salt
- 1.5 tbsp (21 g) Extra virgin olive oil
- 1/2 cup (120 g) Water

1. Preheat your oven to 450F, and line 2 large cookie sheets with parchment paper

2. In a large bowl, whisk together the flour and salt. Pour in the oil and water. Start with a silicone spatula then transfer to your hands. Knead until you have a fully combined dough. Note that the picture below represents a half batch of the recipe

3. Divide the dough in 4 equal pieces, about 90 g each. Roll out each piece as thin as you can make it, 2 per cookie sheet. Use a pizza wheel to shape the dough into a rectangle, and cut into rectangles. Use a fork to prick holes in each cracker

4. Bake in a preheated 450F oven for 10 minutes, or until the crackers are medium brown and begin to pull up at the edges. Reduce oven temperature to 300F, and bake for an additional 10 minutes. The crackers should be a dark golden brown

5. Allow the crackers to totally cool on the baking sheet. Store in an airtight bag at room temperature

6. I ended up with about 120 crackers weighing about 8 oz (226 g) total. Each serving is 1 oz (28 g) or about 15 crackers

https://www.poormanprotein.com/recipes/triscuits

Description

 Triscuits only contain 3 ingredients, making it very easy to reverse engineer the recipe from the nutrition facts. All the carbs, sodium, and fat are from the whole wheat flour, salt, and oil respectively, since each ingredient is essentially the only source of those macro and micro nutrients. I've swapped their vegetable oil for healthier EVOO, while still maintaining the whole wheat flour. For gluten free cracker insteads, check out my Gluten Free Flaxseed Crackers or my Gluten Free Graham Crackers

Time

Prep Time:

30 minutes

Cook Time:

20 minutes

Total Time:

50 minutes

Cost

Total Cost:

Cost per Serving:

$0.10

Ingredients

Serving(s)

1.75 cup Whole wheat flour
1/2 tsp Salt
1.5 tbsp Extra virgin olive oil
1/2 cup Water

Instructions

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Pictures: Shown

1. Preheat your oven to 450F, and line 2 large cookie sheets with parchment paper


2. In a large bowl, whisk together the flour and salt. Pour in the oil and water. Start with a silicone spatula then transfer to your hands. Knead until you have a fully combined dough. Note that the picture below represents a half batch of the recipe



3. Divide the dough in 4 equal pieces, about 90 g each. Roll out each piece as thin as you can make it, 2 per cookie sheet. Use a pizza wheel to shape the dough into a rectangle, and cut into rectangles. Use a fork to prick holes in each cracker



4. Bake in a preheated 450F oven for 10 minutes, or until the crackers are medium brown and begin to pull up at the edges. Reduce oven temperature to 300F, and bake for an additional 10 minutes. The crackers should be a dark golden brown



5. Allow the crackers to totally cool on the baking sheet. Store in an airtight bag at room temperature


6. I ended up with about 120 crackers weighing about 8 oz (226 g) total. Each serving is 1 oz (28 g) or about 15 crackers

Nutrition Facts

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Servings: 8

Serving Size: 1 oz (28 g), about 15 crackers
Calories: 116

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Total Fat: 3.3g (4 %)
 Saturated Fat: 0.5g (2 %)
 Polyunsaturated Fat: 0.6g
 Monounsaturated Fat: 2.0g
Cholesterol: 0mg (0 %)
Sodium: 146mg (6 %)
Total Carbohydrate: 19.5g (7 %)
 Fiber: 2.9g (10 %)
 Net Carbs: 16.6g
 Total Sugar: 0.1g
  Added Sugar: 0.0g (0 %)
Protein: 3.6g (7 %)

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Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 11mg (1 %)
Iron: 0.98mg (5 %)
Magnesium: 38mg (9 %)
Potassium: 99mg (2 %)

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Glycemic Index:

75.0

Glycemic Load:

15.1

Sources of Inspiration

https://dontwastethecrumbs.com/3-ingredient-homemade-crackers-whole-grain-wheat-andor-spelt/#tasty-recipes-82680-jump-target

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