What Is Garlic Scape Sourdough Crackers? Recipe + Benefits

What Are Garlic Scape Sourdough Crackers?

Garlic scape sourdough crackers are crisp snacks made with 24-hour fermented sourdough starter and organic garlic scape powder. The extended fermentation breaks down fructans—the primary FODMAP in wheat—which can make these crackers easier to tolerate than standard wheat-based snacks if you've got a sensitive gut. Instead of using garlic bulbs (which pack concentrated FODMAPs), they're flavored with garlic scapes: the tender green shoots that deliver bold taste with less digestive drama.

The Basics of Garlic Scapes as a Gut-Friendly Alternative

Garlic scapes are the curly green shoots that grow from garlic plants in late spring. They taste like garlic—milder, fresher, slightly sweet—but contain far less of the fructans that trigger bloating and IBS symptoms in garlic cloves. For anyone following a low FODMAP approach who refuses to give up flavor, scapes are a game-changer. You get savory depth without the gut punch.

How 24-Hour Fermentation Changes the Game

During fermentation, beneficial bacteria and wild yeasts consume fructans in wheat flour. That's why sourdough can be gentler on sensitive digestion than conventional bread products, even though it still contains gluten. The longer fermentation time also develops a tangy flavor and creates that signature crisp texture you want in a cracker.

These crackers contain: unbleached wheat flour, sourdough culture (flour and water), whole wheat flour, olive oil, flaxseed, sea salt, garlic scape powder, and rosemary extract. Simple. Clean.

Gourmend's Take: Our Partnership with Unbothered Foods

We're thrilled to collaborate with Unbothered Foods on this limited-edition product. It's exactly what we're about at Gourmend Foods: bringing gourmet flavor to low FODMAP living without compromise. We supply the organic garlic scape powder that gives these crackers their distinctive taste. The result? A snack that proves digestive wellness doesn't mean bland eating.

Available in 1-Pack ($8.00), 3-Pack ($21.00), 6-Pack ($41.00), and 9-Pack ($58.00).

Why Garlic Scapes Beat Garlic Bulbs for Easier Digestion

Garlic Scapes vs. Traditional Garlic: FODMAP Breakdown

Garlic bulbs are FODMAP bombs. Even a small amount can trigger gas, bloating, and abdominal pain if you've got IBS or FODMAP sensitivity. Garlic scapes, by contrast, contain significantly less fructans per serving. That difference means you can enjoy garlic-like flavor without spending the rest of your day uncomfortable.

Beyond FODMAPs: Additional Health Perks

Garlic scapes bring vitamin C, antioxidant compounds, and small amounts of fiber to the table. Sourdough fermentation may also improve mineral availability—your body can absorb nutrients like iron and zinc more easily from fermented grains. Some research suggests fermented sourdough produces a steadier post-meal glucose response compared to conventional wheat products. For scientific insights, see the health benefits of garlic scapes.

Finding Your Personal Serving Size

Stick to about 10–15 crackers per serving to keep FODMAP load manageable. Everyone's tolerance varies. Some people can handle a full serving without issue; others need to start smaller. Pair them with lactose-free aged cheddar, our low FODMAP taco seasoning sprinkled on cream cheese, or enjoy them solo for a satisfying crunch.

How to Make Garlic Scape Sourdough Crackers at Home

Simple Recipe Using Leftover Sourdough Starter

Got sourdough discard you're about to toss? Turn it into crackers. You'll need:

• 1 cup unfed sourdough starter (the portion you'd normally discard during feeding)
• 1 cup all-purpose flour
• 2 tablespoons olive oil
• 1 tablespoon Gourmend Organic Garlic Scape Powder
• 1 tablespoon ground flaxseed
• 3/4 teaspoon sea salt

This yields about 60 crackers. Use starter that's been sitting at room temperature for 8–24 hours if you want extra tang.

Step-by-Step Instructions for Maximum Crisp

Mix your starter, flour, olive oil, garlic scape powder, flaxseed, and salt in a bowl until a shaggy dough forms. Knead briefly—30 seconds—until smooth. Let it rest for 30 minutes at room temperature so the dough relaxes. This makes rolling easier.

Divide the dough in half. Roll each portion between two sheets of parchment paper until paper-thin, about 1/16 inch. Transfer the parchment with dough directly onto baking sheets. Score into squares with a pizza cutter and dock with a fork to prevent bubbling.

Bake at 350°F for 25–30 minutes, rotating sheets halfway through, until golden and crisp. Let them cool completely before breaking along score lines. They'll continue crisping as they cool.

Low FODMAP Swaps and Serving Ideas

If you're extra sensitive to wheat, try spelt flour—some folks tolerate it better after fermentation, though it still contains gluten. Swap flaxseed for chia seeds if needed. For a complete low FODMAP snack board:

• Lactose-free aged cheddar or Parmesan
• Our Organic Chicken Bone Broth warmed in a mug for dipping
• Sliced cucumber, cherry tomatoes, and olives
• Lactose-free cream cheese with smoked salmon

Remember: fermented starter may reduce fructans, but portion size still matters for symptom control. Start with 10 crackers and see how you feel.

Pairing Ideas and Storage for Garlic Scape Sourdough Crackers

Flavorful Combos with Gourmend Bone Broths and Dips

These crackers pair beautifully with warm Gourmend Chicken Bone Broth for a cozy afternoon snack. The tangy crunch contrasts nicely with the rich, savory broth. Or spread them with lactose-free cream cheese and top with smoked salmon and fresh chives.

For entertaining, make a quick white bean purée: blend canned white beans (rinsed and drained) with our Gourmend Vegetable Broth, lemon juice, and fresh chives until smooth. Arrange crackers on a board with aged Parmesan, olives, cherry tomatoes, and a drizzle of garlic-infused oil (made by heating olive oil with garlic-chive stems, then straining). The mild garlic flavor works with bold cheeses without overpowering delicate ingredients.

Shelf Life, Freezing, and Reheating Tricks

Store cooled crackers in an airtight container at room temperature for up to two weeks. If they soften, spread them on a baking sheet and heat at 300°F for 5–7 minutes to crisp them back up.

For longer storage, freeze unbaked rolled dough sheets between parchment layers for up to three months. When you're ready to bake, score and dock while still frozen, then add about 5 minutes to the bake time. Baked crackers also freeze well for up to two months; thaw at room temperature and refresh in a warm oven before serving.

Seasonal Sourcing: When to Grab Fresh Garlic Scapes

Fresh garlic scapes show up at farmers markets from late May through June, depending on your region. They're worth grabbing when you see them. Buy extra and make your own scape powder by dehydrating and grinding, or chop and freeze them in ice cube trays with olive oil for year-round use.

Gourmend Organic Garlic Scape Powder offers consistent flavor and convenience when fresh scapes aren't available. No hunting down seasonal produce at 6 a.m. on a Saturday. Just open the jar. For more detailed information on garlic scapes, visit this article.

Why Gourmend Garlic Scape Sourdough Crackers Stand Out

Our Clean-Label Promise: Organic Ingredients and Transparent Sourcing

This limited-edition collaboration with Unbothered Foods reflects our commitment to transparency and quality. Every ingredient is organic and intentionally chosen: unbleached wheat flour, sourdough culture, whole wheat flour, olive oil, flaxseed, sea salt, garlic scape powder, and rosemary extract. No artificial preservatives. No hidden additives. No ingredients you can't pronounce.

These crackers contain wheat and aren't gluten-free, but the 24-hour fermentation can make them easier to tolerate for some people who struggle with conventional wheat products.

From My IBS Journey to Your Table

I launched Gourmend Foods after years of dealing with IBS and feeling trapped by bland, restrictive eating. The usual advice? Avoid flavor. Avoid spices. Skip anything "interesting." I refused to accept that managing digestive health meant giving up real enjoyment at the table.

Garlic scapes became one of my favorite discoveries—a way to bring savory depth to dishes without the gut consequences of garlic cloves. When Unbothered Foods asked us to incorporate our garlic scape powder into their sourdough crackers, it felt like a perfect fit. These crackers reflect what I care about most: bold, clean-label flavor that's mindful of sensitive digestion. You don't have to choose between taste and feeling good.

Shop Now and Explore More Gut-Friendly Recipes

Ready to try garlic scape sourdough crackers for yourself? Grab a 1-Pack for $8.00 to test them out, or stock up with our 3-Pack ($21.00), 6-Pack ($41.00), or 9-Pack ($58.00) options. Pair them with recipes from our Broth Lover Bundle, or use our Gourmend Digital Gift Card to share the gift of gut-friendly flavor.