Gluten free diets have become increasingly popular in recent years, with more and more people choosing to avoid gluten for medical or personal reasons. For those who follow a gluten free diet, finding suitable replacements for foods that traditionally contain gluten can be challenging. One such food is graham crackers, which typically contain wheat flour. Thankfully, several brands now offer gluten free graham crackers, providing a tasty alternative.
What is gluten and why do some people need to avoid it?
Gluten is a protein found in grains like wheat, barley and rye. For most people, gluten does not pose a problem. However, for those with celiac disease or non-celiac gluten sensitivity, gluten can cause serious health issues like intestinal damage, malnutrition and chronic fatigue. Celiac disease is an autoimmune disorder that causes the body to attack itself when gluten is ingested. Non-celiac gluten sensitivity leads to symptoms like brain fog, abdominal pain and joint inflammation after consuming gluten. The only treatment for celiac disease and non-celiac gluten sensitivity is adhering to a strict lifelong gluten free diet. This means avoiding any foods that contain gluten, including graham crackers made with wheat flour.
The history and nostalgic appeal of graham crackers
Graham crackers hold a special place in many people’s hearts. Invented in 1829 by Presbyterian minister Sylvester Graham, these lightly sweetened whole wheat crackers were originally conceived as a health food. Rev. Graham was an early advocate of vegetarianism and eating natural, unrefined foods. His graham crackers were made from graham flour, an unbolted, coarsely ground whole wheat flour. While Rev. Graham’s original intent may have been to create a healthy snack, graham crackers were later commercialized and marketed as a fun food for children. With their mildly sweet honey-like flavor, graham crackers became a beloved base for s’mores, crusts and childhood snacks. For those who must follow a gluten free diet, finding a suitable graham cracker substitute allows them to still enjoy these nostalgic treats.
Graham cracker nostalgic uses
- S’mores – graham crackers are the base for this classic campfire treat
- Pie crusts – graham cracker crusts are used in desserts like key lime pie
- Crumbled toppings – graham crackers are often used as a crunchy topping on puddings or fruit crisps
- Snacking – on their own or with nut butter, graham crackers are a favorite snack, especially for kids
What makes graham crackers contains gluten?
Traditional graham crackers are made using wheat flour, which naturally contains gluten. Specifically, graham crackers are made from graham flour, a type of whole wheat flour. Wheat flour contains glutenin and gliadin, two proteins which combine to form gluten when mixed with water and kneaded. The gluten provides the structure and elasticity that allows the graham cracker dough to hold its shape as it bakes. A finished graham cracker gets its signature crisp texture and toasty flavor from its wheat-based graham flour. Because of this, regular graham crackers are off-limits for those avoiding gluten. Thankfully, gluten free graham crackers provide a tasty solution.
Gluten free graham cracker options
While once a rare find, gluten free graham crackers are now widely available from mainstream and specialty brands:
Mainstream brands
- Keebler – Keebler’s gluten free graham crackers are made with rice flour and contain no wheat.
- Nabisco – Nabisco makes several gluten free graham cracker options including Honey Maid, Cinnamon and Chocolate.
- Annie’s – Annie’s offers gluten free Bunny Graham crackers in flavors like Cinnamon and Chocolate Bunnies.
Specialty brands
- Schar – Schar has gluten free Honey Grahams and Cinnamon Grahams, made with corn starch.
- Katz – Katz makes gluten free Original Grahams and Cinnamon Grahams using rice flour, sorghum flour and tapioca starch.
- Mi-Del – Mi-Del has gluten free graham crackers in Original, Honey and Cinnamon flavors using corn starch and tapioca flour.
These brands offer traditional square graham crackers or fun shapes like bunnies and bears that are perfect for kids. With so many options, those seeking gluten free graham crackers can easily find alternatives made with gluten free flours and grains.
What ingredients are used to make gluten free graham crackers?
While wheat flour is unsuitable, gluten free graham crackers can be made using a variety of alternative flours and grains including:
Gluten free flours
- Rice flour – Rice flour provides a neutral flavor and crisp texture.
- Sorghum flour – Sorghum flour offers grain-like taste and golden hue.
- Corn starch – Corn starch helps bind and thicken the crackers.
- Tapioca flour – Tapioca flour also aids binding and creates crispness.
Other ingredients
- Sugar – Sugar adds sweetness to balance the grain flavor.
- Honey – Honey provides subtle caramelized sweetness.
- Butter – Butter gives richness and moisture.
- Milk – Milk helps bind the dough.
- Leavening – Baking powder or baking soda causes bubbles that create a crisp, layered texture.
- Salt – A touch of salt enhances overall flavor.
- Spices – Cinnamon, nutmeg and vanilla add warmth and flavor complexity.
Combining these gluten free ingredients allows manufacturers to create graham cracker recipes suitable for gluten free diets.
| Brand | Main Gluten Free Flours Used |
|---|---|
| Keebler | Rice flour |
| Nabisco Honey Maid | Rice flour, tapioca starch |
| Schar | Corn starch |
| Katz | Rice flour, sorghum flour |
Nutritional profile of gluten free graham crackers
Gluten free graham crackers are comparable to regular graham crackers in calories and carbohydrates. However, due to differences in ingredients, some nutritional variances exist:
Fiber – Gluten free graham crackers may be slightly lower in fiber since whole wheat flour contains the most fiber. Still, brands add fiber sources like inulin to improve content.
Fat – Rice flour and tapioca starch result in a lower fat content compared to whole wheat flour. However, the addition of butter negates some of this difference.
Sugars – Without wheat adding natural sugars, some gluten free brands rely more heavily on added sugars like cane sugar and honey.
Protein – Because vital wheat gluten forms protein structures, gluten free graham crackers tend to be lower in protein than wheat-based graham crackers.
Vitamins & Minerals – Small variances in B vitamins, iron and calcium may exist depending on ingredients. Both offer nutrition.
However, any differences are small and gluten free graham crackers remain a smart snack choice within a balanced diet. Those following gluten free diets can feel good enjoying these nostalgic treats in moderation as part of a nutritious regimen.
How do gluten free graham crackers taste?
The taste of gluten free graham crackers is quite similar to traditional graham crackers, though perceptive palates may notice small differences:
- They have the familiar mildly sweet, slightly grainy flavor
- Their texture tends to be crisp and layered like original graham crackers
- Subtle honey, cinnamon and vanilla flavors come through depending on seasonings used
- They may taste slightly less wheaty or grainy since they use alternative flours
- Rice flour versions may have a hint of toasted rice flavor
- Corn starch based recipes tend to be lighter in texture
While perhaps not an exact replica, most gluten free grahams are delicious in their own right. Taste preferences will dictate favorite brands, with options to suit every preference.
Choosing the best gluten free graham crackers
Those seeking the ideal gluten free graham crackers for their needs may wish to consider these factors:
Flavor – Honey vs. cinnamon flavors offer different taste experiences.
Purpose – Will they be used for pie crusts, snacks or s’mores? Choose accordingly.
Kid Friendly – Fun shapes and decorations make some brands perfect for children.
Texture – Corn starch versions tend to be lighter vs. denser rice flour crackers.
Nutrition – Check fiber and added sugars to fit dietary needs.
Price – Gluten free specialty products sometimes cost more than mainstream brands.
Availability – Online ordering widens options beyond local stores.
With so many excellent selections, those seeking alternatives to regular wheat-based graham crackers will be pleased with the tasty gluten free options available.
How to store gluten free graham crackers
Gluten free graham crackers have similar storage requirements as regular graham crackers:
- Store unopened boxes in a cool, dry pantry.
- Once opened, keep crackers in a sealed container or bag.
- For best freshness, use within 2-3 months of opening.
- If crackers become stale, crisp them up by heating briefly in the oven.
- Refrigeration extends freshness, ideal for slower consumption.
- Freezing allows even longer storage. Thaw completely before eating.
- Look for mold growth or off odors, signs crackers are spoiled.
Proper storage keeps gluten free graham crackers tasting great while minimizing waste.
Gluten free graham cracker recipe ideas
Gluten free graham crackers open up endless possibilities for recipes and crafts. Here are just a few ideas:
Recipes
- Gluten free s’mores – the classic camping treat!
- Graham cracker banana pudding – layers of flavorful goodness.
- Milkshake with crumbled graham crackers – crunchy, tasty topping.
- No-bake cheesecake with gluten free graham crust – easy and delicious.
- Puppy Chow – graham crackers, chocolate and powdered sugar make this party hit.
Crafts
- Graham cracker gingerbread houses – fun project for kids and adults.
- Crushed graham cracker toppings – make a crunchy crust for fruit crisps and crumbles.
- Pie weights – fill a pie tin with graham pieces to weigh down dough when pre-baking.
- Graham cracker paint pallet – kids can paint with milk on graham cracker squares.
- No-bake magnets – glue graham pieces together then decorate with icing, glitter and gems.
Gluten free status makes graham crackers even more versatile, for cooking, crafting and creating.
Are homemade gluten free graham crackers possible?
Thankfully, it is entirely possible to make delicious gluten free graham crackers at home by modifying traditional recipes. Here are some tips:
- Substitute wheat flour with your preferred gluten free flour blend. Rice, sorghum or almond flour work well.
- Reduce liquids slightly to account for lesser absorption of gluten free flours.
- Use butter instead of shortening for richer flavor.
- Add a bit more leavening like baking powder to get a rise without gluten.
- Chill dough thoroughly so it handles cleanly when rolling out.
- Use parchment paper underneath to prevent sticking.
- Dock crackers well with a fork before baking for an even rise.
- Bake at slightly lower temperature, watching closely to prevent burning.
With a few thoughtful adjustments, homemade gluten free graham crackers can taste every bit as wonderful as traditional versions. Getting creative in the kitchen can be highly rewarding.
Conclusion
For those who love graham crackers but require a gluten free diet, the good news is that delicious gluten free options now abound. Major brands like Keebler and Nabisco offer wheat-free graham crackers made with rice flour, corn starch and other gluten free ingredients. Specialty brands provide even more variety. Gluten free graham crackers are comparable in taste, texture and nutrition to regular graham crackers. They can be used in all the same nostalgic ways – for snacking, recipes, crafts and treats like s’mores. Thanks to gluten free innovation and awareness, people following special diets no longer have to miss out on enjoying graham crackers. By choosing quality gluten free brands, reading labels and practicing proper storage methods, graham cracker lovers can continue satisfying cravings for these comforting classics.
