5-Ingredient Seed Crackers for Hormone Health

A simple, nourishing recipe to support your cycle naturally.

Jump to Recipe ↓

Seed cycling doesn’t have to be complicated. These crunchy 5-ingredient seed crackers are a super easy and delicious way to get started. Made with all four hormone-supporting seeds; flax, sunflower, sesame, and pepitas, plus chia for added fibre and omega-3s, they’re the perfect snack to help you eat in sync with your cycle.

Whether you're looking to balance oestrogen, boost progesterone, or just support your body naturally, this cracker recipe is a versatile foundation for eating with your hormones in mind.

Why These Crackers Are Great for Seed Cycling

If you're new to seed cycling, this is one of the easiest recipes to kick things off. It includes all four core seeds used across the phases of the menstrual cycle:

• Flax & pumpkin (pepitas) for the follicular phase

• Sesame & sunflower for the luteal phase

• Plus chia, which offers omega-3s and fibre for general hormone and gut support.

Want to learn more? Read my full blog post on How Seed Cycling Works and why it can be a game-changer for period symptoms, PCOS, PMS, and overall hormone regulation.

Easy Seed Crackers Recipe

Ingredients

• 1 cup sunflower seeds

• ½ cup pepitas (pumpkin seeds)

• ½ cup sesame seeds

• ⅓ cup chia seeds

• ⅓ cup flaxseeds

• 1 tsp salt

• 1 cup water

Method

1. In a large bowl, mix all seeds and salt together.

2. Add water and stir until fully combined.

3. Cover and soak in the fridge overnight (or for at least 3 hours).

4. Preheat your oven to 160°C (fan forced).

5. Spread the mixture onto a lined baking tray into a thin, even layer.

6. Bake for 20 minutes or until golden and crisp.

7. Allow to cool completely before lifting and cracking into pieces.

Optional Flavour Add-Ins

• 1 tsp garlic powder + ½ tsp oregano

• ½ tsp chilli flakes + ½ tsp curry powder

These crackers keep well in an airtight container for up to 1 week and are great paired with dips, avocado, or on their own as a crunchy hormone-loving snack.

Want More Recipes for Seed Cycling?

If you love these crackers, you’ll definitely want to try:

• Tahini Fudge: rich in sesame, perfect for progesterone support and postpartum healing.

• Tahini Chocolate Chip Cookies: a sweet treat with hormone-friendly fats and fibre.

Don’t forget to grab your free downloadable grocery list to start seed cycling with ease - print it, take it shopping, and start nourishing your cycle today.

Looking for hormone-friendly recipes? Start seed cycling with the help of this free downloadable guide.