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February 23, 2018

How To Use Teff Flour

Post by Cinde Little

How to use Teff flour is #8 in my monthly blog post series on gluten free flour and what I consider the best uses for each one. You can see the full list at the bottom of this post. The idea is to learn to use the flours you like to make foods you enjoy. As you notice what kind of recipes you like to make in your own kitchen you can focus on them and improve your results.

How To Use Teff Flour
How To Use Teff Flour -photo credit Jim Little

What is Teff Flour

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Teff is an ancient grain originating in North Africa. It is a tiny grain, the size of a poppy seed, and is packed full or nutrients and fibre. When ground into flour it is well known as Injera, a flat, crepe-like bread. This bread is served at every Ethiopian meal and is used in place of a fork to scoop up food from communal dishes. 

For gluten free bakers the high protein content in teff flour helps provide structure in baked goods. Teff also has a deep brown colour and a mild, earthy flavour with hints of molasses. Together this results in baked goods with a dark colour, a hearty chew and a wheat-like flavour.


  • 100% grain flour
  • good source of iron and excellent source of fiber
  • deep brown colour and mild, earthy flavour


  • moderately priced
  • slightly gritty texture
  • best kept in the fridge

Best Uses

  • Injera, Ethiopian flat bread
  • Up to 25% of the flour in quick breads, muffins and pancakes
  • In recipes with chocolate and mocha flavours; cookies, cakes and brownies
  • Works well combined with buckwheat flour in pancakes and waffles

Where Do I Buy Teff Flour

I first heard of teff flour from Shauna Ahern of the Gluten-Free Girl and many other cookbooks. Shauna is a serious and trustworthy gluten free baker so when she raved about the taste of chocolate chip cookies made with teff I immediately bought some. I’m a sucker for a good chocolate chip cookie.

Whole teff and teff flour can both be found at health food stores. Bob’s Red Mill and Maskal are popular brands of teff flour available online.

I made those chocolate chip cookies and they were great. But then I put my teff flour in that bucket…with all the other flours…and never really experimented with it too much. Well, not at all actually.

But now I am inspired to use teff flour, experiment with it in recipes and to use it up. Do you have lots of extra flours in your kitchen? Part of writing this series of posts on gluten free flours is now to pay attention to all the different flour in my cupboard and use it. 

How To Use Teff Flour – The Recipes

  • Chocolate Chip cookies with teff
  • Injera flat bread requires a sourdough starter and takes time. If I was going to make it I think this recipe from Cultures for Health sounds great.
  • I always experiment with my basic Banana Muffin recipe. It calls for a total of 1¼ cups plus 2 Tbsp of flour. Start by substituting ¼ to cup of teff flour in this recipe and see how you like it.
  • These Chocolate Cheesecake Brownies have a delicious, fudgy base and they are on my list to try with teff, without the cheesecake topping. I’m going to swap the quinoa flour for teff and see what I think.
  • My recipe for waffles calls for 2 cups of flour. I can only eat so many waffles but I would start by using  cup teff flour with 2 cups of my usual gluten free flour mix

Let me know in the comments below if you got inspired to try teff and what you made with it.

Happy Baking!

This is the eighth in a series of blog posts on gluten free flours. My intention is to provide a basic overview of several gluten free flours for the everyday home cook, both new and experienced. Let me know in the comments below if you have a specific problem with your baking or a tip you’d like to share.

How To Use Gluten Free Flour series:

  1. How To Use Rice Flour in Gluten Free Baking
  2. How To Use Starch in Gluten Free Baking
  3. How To Use Millet Flour and Sorghum Flour
  4. How To Use Corn Flour, Cornmeal and Masa Harina
  5. How To Use Almond Flour and Quinoa Flour
  6. How To Use Binders in Gluten Free Baking
  7. How To Use Chickpea Flour
  8. How To Use Teff Flour
  9. How To Use Buckwheat Flour
  10. How To Use Coconut Flour
  11. How To Use Oat Flour
  12. How To Use A Gluten Free Flour Mix


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