All about TEFF

Teff as a grain, note the tiny individual grains

If you have checked out my recipes, or been following my blog for a while, you may have noticed Teff is one of my go to grains used in some of my baked goods. Teff (found as flour or whole grain) is one of my favorite ingredients to have on hand. Since I use it in so many recipes, I thought I would share a bit more about one of my favorite foods.


Teff is a fine whole grain, native to Ethiopia and Eritrea. It is naturally gluten-free, and individual grains are very small (about the size of a poppy seed). It is commonly sold as the actual grain, and also as a flour (ground). It is traditionally used to make injera, a flatbread with a slightly doughy texture.


One of the main reasons I use teff is because of it’s nutritional profile. One-half cup of uncooked teff contains: 12.8g of protein and 7.7g fiber. Teff is a good source of many B-vitamins and minerals including calcium, iron, magnesium, phosphorus, potassium, zinc  copper and  manganese. As a pediatric dietitian, I know it can be challenging for some selective eaters to meet their vitamin and mineral needs – if I can help a bit with WHOLE FOODS (like teff) and really packing that nutritional punch, I will take it!

Bob’s Red Mill Teff Flour, one of the more popular brands, usually found in specialty food stores like Sprouts and Whole Foods.


I use both teff as a grain and teff flour. As a grain, I have made porridge in my INSTANT POT, and I serve it as breakfast or a snack. I have mixed it with different items such as yogurt, applesauce, oats and added cinnamon. The flavor is a bit nutty and slightly gelatinous. I have added cooked teff into recipes life muffins and cookies, although I mainly use teff flour now.

Teff flour is one of my go-to ingredients when baking. Using teff flour, the texture of baked goods can be a bit dense. Many times, I will substitute 1/4 cup white or whole grain flour for teff flour – that way the item isn’t too dense but contains the health benefits of teff. I have nothing against whole-wheat flour, but if I can add it some extra nutrition – it’s a win!


Here are a few of my favorite recipes, in which I use teff flour. Have you tried one? I would love to hear what you think!

  • Monster Cookies

  • Zucchini Oat Muffins and Chocolate Zucchini Bread

  • Monster Muffins

  • Sweet Potato Coconut Breakfast Cookies

  • Chickpea Baby and Toddler Cookies