6 Teff Flour Substitutes & Use in Your Favorite Recipes

Teff flour substitute? What is that? Well, suppose you’re a fan of Ethiopian cuisine and looking for more ways to enjoy your favorite dishes without gluten. In that case, teff flour substitutes are perfect for you. 

This post will discuss the top 6 Teff flour replacements and utilize them in everyday dishes.

What is Teff Flour?

To start, let’s talk about what Teff flour is. Teff is a tiny, gluten-free grain native to Ethiopia and has been used in their cuisine for centuries. 

It has a moderate flavor that can be used in most recipes in place of all-purpose flour.

Teff flour contains high levels of protein, fiber, and minerals like calcium and magnesium, making it a healthy option for those looking for gluten-free alternatives.

What does teff flour taste like?

Now that we know a little more about Teff flour let’s look at some of the top substitutes.

6 Teff Flour Substitute

1. QUINOA FLOUR -All-time Preferable Teff Flour Substitute

Teff flour is a gluten-free flour that is becoming more popular in the US. It has a nutty flavor and is used in a variety of dishes. Moreover, it can be costly and difficult to locate.

quinoa flour is a gluten-free alternative that can be used in many of the same recipes as teff flour.

Quinoa flour is a gluten-free alternative that can be used in many of the same recipes as teff flour. It has a moderate flavor and is widely available.

Quinoa flour can be used in recipes for pancakes, waffles, muffins, bread, and even pizza crust. 

It is a rich source of protein and fiber. It can be used in place of up to half of the Teff flour in a meal.

When substituting quinoa flour for other gluten-free flours, such as rice flour, use a bit more quinoa flour because it is denser than other gluten-free flours.

2. SORGHUM FLOUR- Gluten-free Alternative to Teff Flour 

When I want to make healthier versions of my favorite desserts, like cookies and brownies (you know how much we all love those), the first thing that comes into mind is sorghum flour. 

SORGHUM FLOUR- Gluten-free Alternative to Teff Flour 

It has an almost identical taste as wheat or teff for those who are not gluten-intolerant but still need something light enough in volume, so their dishes don’t get weighed down by heavy flavors; plus, it’s got tons more protein; than either one!

3. COCONUT FLOUR- A Sweet Alternative

You are trying to make Teff bread, but you only have coconut flour in your kitchen. Or, you wonder what kind of recipe I can use instead of the original one that calls for Teff flour? 

coconut flour is a famous substitute for teff flour.

Here is how you can substitute Coconut flour in all your recipes, calling for Teff flour.

Teff Flour Substitution: 1/4 cup Coconut flour = 1 cup Teff flour

Since Coconut flour is a lot absorbent, you might need to adjust the amount of liquid in the recipe. Begin by adding a small amount at a time until you get the desired consistency. For every 1 cup of Teff flour called for in a recipe, use ¼ cup of Coconut flour and add enough liquid to make a thick batter.

Some recipes that can be made using Coconut flour in place of Teff flour are pancakes, waffles, muffins, cookies, cakes, and brownies.

Read MoreCoconut Sugar Substitutes

4. OAT FLOUR- A healthy Substitution Option

Oat flour is an excellent option if you are looking for gluten-free flour to use in your baking. Like most recipes, it can be used in place of Teff or wheat flour.

Oat flour is an excellent option if you are looking for gluten-free flour to use in your baking.

You can make your own oat flour at home by grinding oats in a blender or food processor. You can also buy it pre-packaged from health food stores or online.

When substituting oat flour for Teff flour, keep in mind that Teff flour is grainier and has a more earthy flavor than oat flour. 

You may require experimenting with the quantity of Teff flour you use to get the desired results. Begin with 1/4 cup and add more if needed. 

Oat flour is denser, so you may need to use more liquid when making the recipe.


Tapioca flour can be substituted for Teff flour in your favorite recipes.

Tapioca flour can be substituted for Teff flour

However, you may need to adjust the amount of liquid as Tapioca flour absorbs more liquid than Teff flour.

Always begin by adding a small amount at a time and mixing until the appropriate consistency is reached.

Additionally, Tapioca flour has a slightly sweet flavor that may change the taste of your dish start by trying out a small batch and adjusting as needed.


Use millet flour as a replacement for Teff flour. Millet and Teff are both gluten-free flours, so they will work well in recipes that are meant to be gluten-free. 

However, keep in mind that millet flour has a slightly different flavor and texture than Teff flour, so the end result of your recipe may not be precisely the same. 

You may need to test a bit to get your desired outcomes.

Can I make my own teff flour?

Yes, you can! Commercial teff flour is made from grinding whole grains of teff. Still, it’s also possible to mill the tiny seeds into a fine powder using a spice or coffee grinder. 

Remember that this will destroy your grinder, so if you’re determined to make your own flour, try asking around for an old one to borrow first.

Teff has an earthy, slightly sweet but bland flavor, so the flour is often mixed with other flours for baking. 

Rye or buckwheat flours are often added to give baked goods a heartier flavor and contrasting texture.

Here’s some math: 1lb of whole grains makes approximately 3 cups of flour (volume), 2.8oz per cup (weight). 

So if you wanted to make your own teff flour, first weigh out 454g (1lb) of whole grains on a kitchen scale. 

Grind them up in batches if needed; it usually takes me two rounds through the grinder before having enough flour for all my recipes.

Wrap Up on- Substitute for Teff Flour

So, there you have it- a few substitutes for teff flour that will allow you to continue enjoying your favorite recipes. 

Whether you’re looking for a gluten-free or grain-free option, there’s sure to be a substitute that will work for you. 

With a little trial and error, you’ll be able to find the perfect flour blend to create tasty and healthy recipes that everyone in your family will appreciate.

Thanks for reading!

FAQs Related To Teff Flour & Its Alternative

Q1. Is teff flour the same as wheat flour?

No, teff flour is not the same as wheat flour. Teff flour is made from teff grain, a small, gluten-free grain native to Eritrea and Ethiopia. Wheat flour is made from the wheat grain, a more prominent grain containing gluten.

Q2. Is teff flour high in carbs?

Teff flour is relatively low in carbs, but it also contains a significant amount of fiber, which means that the carb content of teff flour can vary depending on the brand you purchase. 

For example, one cup of teff flour from Bob’s Red Mill contains 29 grams of carbohydrates, but 8 grams of fiber, for a net carb content of 21 grams. 

This means that teff flour is moderately high in carbs.

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