Gluten Free 101: Teff Flour

Gluten Free 101: Teff Flour

Teff may be one of my favorite gluten free flours on the market which is why it is the next flour we will be exploring in our Gluten Free 101 series. It’s subtle nuttiness and it’s ability to cross over from cookies and quick breads, to muffins and even savory tart shells make it a “go-to” ingredient in my kitchen. Teff truly is one of the greatest things to happen to my pantry since we began our gluten free journey and I can’t wait for you to try it too!

Officially the world’s smallest grain, Teff is only about the size of a poppy seed. It is thought to have originated in Ethiopia and Eritrea where it’s ability to grow in harsh conditions has made it a staple grain of these cultures diets. The tiny grains are so small that when they are milled into flour the hull is left intact rather than removed. This makes Teff flour high in protein, iron, calcium, and it contains all 8 essential amino acids. Teff is probably most well known as the foundation to the traditional Ethiopian bread, injera. Teff flour lends a subtle nuttiness and mild molasses-like sweetness to any baked good that it is used in and really shines when paired with chocolate. 

Here are a few tasty Teff recipes to get you started:

{Savory Teff Recipes}

Grilled Vegetable and Hummus Tart {Beard and Bonnet}

Grilled Vegetable and Hummus Tart

The Best Teff Sandwich Bread from Gluten-Free Gourmand

Authentic 1-Day Ethiopian Injera fromYum Universe 

Mixed Baby Greens, Delicata Squash, Caramelized Onions and Feta Tart

Mixed Baby Greens, Delicata Squash, Caramelized Onions, and Feta Tart

Dark Teff Sandwich Bread from Nourishing Meals


{Sweet Teff Recipes}

Fig Chai Tea Bread {Beard and Bonnet} #glutenfree #vegan

Fig Chai Tea Bread

Teff Peanut Butter Cookies

 Fudgy Brownies from The Chew


Gluten Free Chocolate Chip Cookies from Healthy Green Kitchen

Gluten Free Blueberry Muffins with Teff Flour from Healthy Green Kitchen

 Pumpkin Loaf {Beard and Bonnet} #glutenfree and #vegan

Pumpkin Loaf

The Ultimate Cacao Brownie from To Her Core



  1. Barbara

    My cookbook arrived in the mail today. It is a beautiful publication, and the recipes are very interesting. I found several I want to try this weekend. Thank you so very much for this wonderful cookbook. Last year I saw a grain grinder but passed it up at a garage sale, kicking myself now. I have a Vitamix and a food processor, they will have to work. This is the first thing I have ever won and I am so pleased. Thanks again.

    • Meg

      Barbara, I am so glad that you won the book! I cannot wait to hear about all of the wonderful things you make from it.

Leave a Reply

Your email address will not be published. Required fields are marked *




Meg van der Kruik is the writer, mother, photographer, designer, cook and creative spirit behind This Mess is Ours. After her infant son was diagnosed with a gluten allergy, she dedicated herself to learning to make meals the whole family would love. It’s a bit of a mess – cooking for a vegetarian and three meat-eaters with a range of gluten + dairy sensitivities, but she manages to bring them together every night around their little family table.