Crackers are wonderfully useful things to keep in the cupboard. They can turn cheese and cucumber into lunch, provide a crunchy partner for soup and make an easy snack when nobody has the enthusiasm to prepare anything more complicated. Unfortunately, the cracker aisle can also contain surprisingly complicated recipes, and it’s hard to find non-UPF crackers.
A product that appears to be little more than flour, oil and salt may contain emulsifiers, glucose syrup, flavourings, modified starches and several raising agents. Wholegrain, organic and gluten-free claims do not necessarily tell you how extensively the product has been formulated.
I’ve had a look at what’s on offer, and there are several crackers sold in UK supermarkets that still have pleasingly ordinary ingredients. Some contain just flour, water and salt, while others use familiar additions such as oats, milk, honey, yeast or rapeseed oil. I’ve pulled together seven of the best UPF-free crackers, along with a bit of guidance about the products that require more interpretation. I’ve also got a nice and easy homemade cracker recipe.
UPF-Free Crackers in UK Supermarkets
Are All Crackers Ultra-Processed?
No. Crackers do not automatically become ultra-processed simply because they have been baked commercially and packaged in a box. A basic cracker can be made from:
- Flour or whole grains
- Water
- Oil or butter
- Salt
- Yeast or sourdough starter
- Seeds
- Herbs
- A conventional raising agent
These ingredients all have recognisable culinary purposes and could realistically be used at home.
Ultra-processed crackers are more likely to use ingredients designed to recreate a particular texture, flavour, colour or shelf life. These can include emulsifiers, modified starches, flavourings, protein isolates, maltodextrin and combinations of industrially formulated ingredients.
My post will help you identify the simplest and least ambiguous non-UPF crackers, rather than claiming that everybody will classify every cracker in exactly the same way.
What Counts as a Non-UPF Cracker?
The clearest cracker will have a recipe that resembles something you could make in a domestic kitchen.
Familiar ingredients might include:
- Wheat, rye, oat or spelt flour
- Rolled oats
- Water
- Olive, sunflower or rapeseed oil
- Butter or milk
- Salt
- Honey or ordinary sugar
- Yeast
- Sourdough starter
- Sodium bicarbonate
- Named seeds, herbs and spices
Sodium bicarbonate is an ordinary raising agent sold for home baking. Its presence does not automatically make a cracker ultra-processed.
Fortified wheat flour can also contain calcium, iron, niacin and thiamin. These are added nutrients rather than emulsifiers or flavourings.
Ingredients that may justify a closer look include:
- Emulsifiers
- Artificial sweeteners
- Modified starch
- Maltodextrin
- Hydrolysed protein
- Protein isolates
- Unspecified flavourings
- Smoke flavouring
- Multiple stabilising gums
- Added colours
- Highly formulated seasoning mixtures
The complete recipe matters more than the length of the list. A cracker containing several different seeds may still be relatively simple, whereas a shorter-looking recipe could hide several additives inside a compound seasoning.
Non-UPF Crackers: The Quick Comparison
Recipes and prices can change, so I would always suggest inspecting the box before buying.
| Product | Main Ingredients | Availability |
|---|---|---|
| Ryvita Original Crispbread | Rye flour and salt | Major supermarkets, including Morrisons |
| Ryvita Multigrain Crispbread | Rye, buckwheat, linseed, sesame and salt | Major supermarkets, including Sainsbury’s |
| Carr’s Table Water Biscuits | Wheat flour, palm oil and salt | Major supermarkets, including Tesco |
| Jacob’s Original Cream Crackers | Wheat flour, palm oil, salt, bicarbonate and yeast | Major supermarkets, including Asda |
| Rakusen’s Traditional Matzos | Wheat flour and water | Tesco, Sainsbury’s, Waitrose and Morrisons |
| Peter’s Yard Original Sourdough Crackers | Milk, flours, sourdough, honey and salt | Tesco, Ocado and Waitrose |
| Nairn’s Rough Oatcakes | Oats, palm fruit oil, salt and bicarbonate | Major supermarkets |
Ryvita Original Crispbread
Ryvita Original is one of the simplest widely available choices.
Its current recipe contains:
- Wholegrain rye flour
- Rye flour
- Salt
There are no listed emulsifiers, flavourings, preservatives, oils or sweeteners. This makes it one of the least ambiguous non-UPF crackers available from an ordinary supermarket.
The crispbreads are relatively large and sturdy, making them useful for toppings such as cheese, hummus, egg, avocado or tomatoes. They contain rye and are not suitable for somebody who needs to avoid gluten.
Ryvita Multigrain Crispbread
The Multigrain variety also has a straightforward recipe.
Its ingredients include:
- Wholegrain rye flour and bran
- Buckwheat
- Brown linseed
- Sesame seeds
- Kibbled rye
- Salt
The seeds and grains provide a slightly more varied texture than the Original crispbread without relying on a formulated flavouring mixture.
Ryvita’s Pumpkin Seed and Oat Crispbread is another relatively UPF free cracker option, containing rye flour, pumpkin seeds, oat flakes and salt.
Do not assume every product carrying the Ryvita name has an equally simple recipe. Its Crackerbread, Thins, fruit varieties and flavoured products use different ingredients, so check each packet individually.
Carr’s Table Water Biscuits
Carr’s Table Water Biscuits currently contain:
- Fortified wheat flour
- Palm oil
- Salt
The recipe does not list emulsifiers, glucose syrup, flavourings or preservatives. Palm oil is a refined culinary fat, but its presence alone does not automatically make the complete food ultra-processed. People may still choose to avoid it for environmental, nutritional or personal reasons.
Carr’s crackers are thinner and lighter than Ryvita, making them more suitable for a cheeseboard or small snack. They are less filling on their own, so the topping contributes considerably to the overall meal.
Be careful when comparing them with supermarket high-baked water biscuits. Some own-brand alternatives contain glucose syrup and raising agents despite looking almost identical.
Jacob’s Original Cream Crackers
Original Jacob’s Cream Crackers have a simpler recipe than many people might expect and they are one of our own personal staple non-UPF crackers at home.
- Fortified wheat flour
- Palm oil
- Salt
- Sodium bicarbonate
- Yeast
The recipe does not list flavourings, emulsifiers or preservatives. Sodium bicarbonate and yeast both have ordinary baking functions. Tesco’s own cream crackers use a very similar recipe, so they may provide another affordable option.
Flavoured, high-fibre and cheese versions should be assessed separately. A simple original product does not mean every variety within the brand is non-UPF.
Rakusen’s Traditional Matzos
Rakusen’s Traditional Matzos contain only:
- Wheat flour
- Water
There is no added salt, oil, sugar, flavouring or raising agent.
They are sold as large, crisp sheets rather than conventional small crackers. You can snap them into suitable portions and add your preferred topping. They contain wheat and are not suitable for people with coeliac disease or a wheat allergy.
Peter’s Yard Original Sourdough Crackers
Another of our favourites is Peter’s Yard Original Sourdough Crackers. These contain:
- Milk
- Rye flour
- Fortified wheat flour
- Rye sourdough
- Wholemeal wheat flour
- Honey
- Salt
The company says the sourdough starter is fermented for 16 hours and the crackers contain no artificial colours, flavours or preservatives. The recipe remains based on recognisable ingredients, although the crackers are considerably more expensive than Ryvita, cream crackers or matzos.
Peter’s Yard Sea Salt Sourdough Flatbreads are another option. They use wheat flour, wholemeal wheat flour, rye sourdough, rapeseed oil, muscovado sugar and sea salt. I’d suggest checking the flavoured varieties because ingredients differ across the range and not all varieties will fall into the UPF free cracker category.
Nairn’s Rough Oatcakes
Nairn’s Rough Oatcakes contain:
- Wholegrain oats
- Sustainable palm fruit oil
- Sea salt
- Sodium bicarbonate
Oats account for 90% of the product. There are no listed flavourings, emulsifiers, modified starches or preservatives. Some people treat refined palm oil as an indication of ultra-processing, while others consider this recipe consistent with a conventional oatcake. This makes Nairn’s less completely unambiguous than Ryvita or Rakusen’s, but still a useful simple-ingredient choice for somebody seeking to reduce heavily formulated snacks.
The Fine Milled and Organic Scottish Oatcakes have similarly restrained recipes. Gluten-free varieties are made separately and use different raising agents, so check the relevant packet if you need certified gluten-free food.
What About M&S Super Seeded Crackers?
M&S Nutrient Dense Super Seeded Crackers contain:
- Sunflower seeds
- Sesame seeds
- Linseed
- Psyllium husk powder
- Salt
- Rosemary extracts used as an antioxidant
More than 90% of the product consists of whole seeds. It is high in fibre and contains no flour, sweetener or emulsifier.
However, psyllium husk powder and antioxidant rosemary extracts introduce more interpretation than the ingredients in an original Ryvita or matzo.
Someone taking a flexible approach to reducing UPFs may consider these a perfectly reasonable option. Someone following the strictest possible version of NOVA may prefer a cracker without an extract.
Are Gluten-Free Crackers Non-UPF?
Not automatically. A gluten-free cracker may contain:
- Rice flour
- Maize flour
- Potato starch
- Tapioca starch
- Vegetable oils
- Xanthan gum
- Methylcellulose
- Emulsifiers
- Added fibre
- Flavourings
Some gluten-free crackers have simple recipes, while others need several ingredients to reproduce the structure normally provided by gluten.
Likewise, a wheat-based cracker is not necessarily ultra-processed. Gluten-free and non-UPF describe completely different characteristics.
People with coeliac disease should choose products specifically labelled gluten-free and follow medical dietary advice. A naturally wheat-free recipe is not sufficient if the product has been exposed to cross-contamination during growing or manufacturing.
How to Read a Cracker Label
Begin with the complete ingredients rather than the claims printed on the front.
Check the first ingredient
This is normally the largest component. Wholegrain rye, oats or wholemeal flour may provide more fibre than refined flour.
Look inside brackets
A seasoning, flour blend or crumb coating may contain several additional ingredients.
Do not rely on “natural”
Natural flavourings and extracts can still be ingredients associated with industrial formulation.
Separate nutrition from processing
A simple cracker can still be salty or low in fibre. A fortified UPF product may provide useful nutrients. Consider both questions.
Compare individual varieties
Original, cheese, barbecue and multigrain versions from the same manufacturer can have completely different recipes.
Check the packet every time
Manufacturers reformulate products. A recommendation based on an older box may no longer be accurate.
Are Non-UPF Crackers Healthy?
A non-UPF classification does not automatically make a cracker nutritionally ideal.
Crackers can still be:
- High in salt
- Made mainly from refined flour
- Low in fibre
- Easy to eat in large quantities
- High in saturated fat
- Unsatisfying without a balanced topping
The NHS recommends no more than 6g of salt a day for adults. The maximum is lower for children, including 3g for children aged four to six and 5g for those aged seven to ten. Compare salt per 100g rather than judging by taste alone. Some plain crackers contain more salt than you might expect.
Wholegrain rye and oat crackers can contribute fibre. UK guidance recommends approximately 30g of fibre per day for adults, with lower age-appropriate amounts for children.
The topping matters too. A cracker topped with vegetables, egg, hummus, fish, cheese or nut butter provides a very different snack from an entire packet eaten without anything else.
Choosing Crackers for Children
Crackers can be useful for packed lunches, after-school snacks and quick meals, but consider:
- Salt content
- Cracker size and hardness
- Age-appropriate portions
- Allergens
- The nutritional value of the topping
- Whether the cracker is dry and difficult to manage
- What else the child has eaten that day
Serve hard or brittle crackers in a form the child can manage safely and supervise younger children while they eat.
Adding a moist topping can make a dry cracker easier to eat. Suitable possibilities include hummus, mashed avocado, cream cheese, egg or thick plain yoghurt.
Check for wheat, rye, oats, milk and sesame. “May contain” warnings also matter for people with significant allergies.
Easy Non-UPF Cracker Toppings
A simple cracker becomes considerably more satisfying with a useful topping.
Try:
- Cheddar and sliced apple
- Hummus and cucumber
- Cream cheese and tomato
- Mashed avocado and black pepper
- Peanut butter and banana
- Egg and cress
- Tuna and plain yoghurt
- Cottage cheese and berries
- Sardines and tomato
- Homemade bean dip
- Mozzarella and basil
- Thick yoghurt, cucumber and mint
- Leftover roast chicken and avocado
- Butter and sliced radish
- Homemade pâté or lentil spread
Check each prepared topping separately if you are trying to keep the complete snack non-UPF.
An Easy Homemade Cracker Recipe
Making crackers is less complicated than making bread because the dough does not need to rise.
These crackers are deliberately plain, providing a base for cheese, dips or other toppings.
Ingredients
- 200g wholemeal, spelt or plain flour
- ½ teaspoon salt
- 2 tablespoons olive or rapeseed oil
- Approximately 90ml warm water
- 1 teaspoon dried herbs or seeds, optional
- A little additional flour for rolling
Method
- Heat the oven to 200°C, 180°C fan or gas mark 6.
- Line two baking trays with baking paper.
- Place the flour and salt in a mixing bowl.
- Add any seeds or dried herbs.
- Mix in the oil.
- Add the water gradually until the mixture forms a firm dough.
- Knead briefly until smooth.
- Leave the dough to rest for approximately ten minutes.
- Divide it into two portions.
- Roll each piece very thinly on a lightly floured surface.
- Cut into squares or rectangles.
- Transfer the pieces to the trays.
- Prick each cracker several times with a fork.
- Bake for 10–15 minutes, rotating the trays if necessary.
- Remove individual crackers as they turn golden because thinner pieces may cook first.
- Cool completely on a wire rack.
The precise baking time depends on the thickness and size of the crackers. Watch them carefully towards the end because the change from golden to burnt can be remarkably quick.
Homemade Cracker Variations
Rosemary and Sea Salt
Add one teaspoon of finely chopped rosemary and reduce the salt in the dough if you plan to sprinkle any on top.
If you would like a reliable supply of fresh herbs, this guide to the best soil for growing rosemary explains the plant’s drainage and growing requirements.
Oat Crackers
Replace 50g of flour with finely blended porridge oats. You may need a little additional water.
Seeded Crackers
Add a tablespoon of sesame, pumpkin, sunflower or linseed. Press a few seeds onto the surface before baking.
Cheese Crackers
Add approximately 40g of finely grated mature Cheddar. Cheese adds salt, so reduce the separate seasoning.
Paprika Crackers
Add half a teaspoon of ordinary or smoked paprika.
Black Pepper Crackers
Add freshly ground black pepper and serve with cheese or soup.
How to Store Homemade Crackers
Allow the crackers to cool completely before storing them. Residual warmth can create condensation and make them soft.
Keep them:
- In a clean airtight container
- At room temperature
- Away from heat and moisture
- Separate from strongly scented foods
- For approximately five to seven days
If they lose their crispness without showing signs of spoilage, place them in a moderate oven for a few minutes and allow them to cool again.
Throw away crackers that smell stale or look mouldy.
Homemade dough can also be frozen. Wrap it securely, label it and defrost it in the fridge before rolling and baking.
Frequently Asked Questions
Is Ryvita ultra-processed?
Ryvita Original contains wholegrain rye flour, rye flour and salt. Its recipe does not contain the additives normally associated with ultra-processed crackers, making it one of the clearest non-UPF choices.
Are cream crackers ultra-processed?
It depends on the product. Jacob’s Original and Tesco Cream Crackers currently have relatively simple recipes based on flour, palm oil, salt, sodium bicarbonate and yeast. Flavoured and high-fibre versions may be different.
Are oatcakes non-UPF?
Traditional oatcakes made from oats, fat, salt and a conventional raising agent can fit a non-UPF approach. Strict classification may vary where refined oils or other manufactured ingredients are used.
Are water biscuits non-UPF?
Some are. Carr’s Table Water Biscuits currently contain wheat flour, palm oil and salt. Several own-brand high-baked water biscuits also contain glucose syrup, so compare the labels.
Are matzos non-UPF?
Plain matzos made from flour and water are among the simplest packaged crackers. Check the certification separately if the product is required for religious observance.
Does sourdough make a cracker non-UPF?
No. Sourdough can be one element of a simple recipe, but a product may still contain emulsifiers, flavourings and other formulated ingredients. Check the complete list.
Are seeded crackers always healthier?
Not necessarily. Seeds can provide fibre, protein and unsaturated fats, but the finished cracker may still be high in salt or contain formulated ingredients.
Do non-UPF crackers have to be wholegrain?
No. Carr’s Water Biscuits and Rakusen’s matzos use refined wheat flour but have simple recipes. Wholegrain products may provide more fibre, but processing classification and nutritional quality are separate questions.
Can babies eat crackers?
Many crackers contain considerable salt and may be hard or dry. Choose an age-appropriate product and portion, follow current infant-feeding guidance and supervise eating closely.
Non-UPF Crackers
The clearest non-UPF crackers currently available from ordinary UK supermarkets are Ryvita Original Crispbread and Rakusen’s Traditional Matzos.
Ryvita contains rye flour and salt, while Rakusen’s matzos contain wheat flour and water.
Carr’s Table Water Biscuits, Jacob’s Original Cream Crackers and Peter’s Yard Sourdough Crackers also have relatively traditional recipes. Nairn’s oatcakes are a useful wholegrain option, although strict interpretations may differ because of their refined palm fruit oil.
Read every label rather than relying on a brand name. Varieties sitting next to one another can have completely different recipes.
Finally, remember that non-UPF is not the same as nutritionally perfect. Consider salt, fibre, portion size and toppings as well as processing.
A plain cracker topped with something satisfying can make an easy lunch or snack. If none of the packaged options suits you, a tray of homemade crackers requires only flour, oil, water and a surprisingly small amount of effort.