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The 5 Best Substitutes for Teff Flour

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Do you want to add a new dimension of flavor to your baking? If so, you may want to try teff flour.

Teff is a type of grass native to Ethiopia, and it has a nutty flavor that pairs well with other earthy spices.

You can use teff flour in various baked goods, from bread and muffins to pancakes and cookies.

Not only is teff flour a great way to add flavor to your baking, but it is also a good source of fiber and protein.

However, if you don’t have teff flour on hand, don’t worry.

There are several substitutes that will work just as well in your recipes.

In this article, we will discuss the five best substitutes for teff flour that you can use in your baking.

What is Teff Flour?

what is teff flour

Teff flour is a type of gluten-free flour that is made from the seeds of the teff grass.

It has a high protein content and is rich in vitamins and minerals, making it a healthy option for those on a gluten-free diet.

This gluten-free flour has a nutty, earthy flavor and makes a great alternative to wheat flour in recipes.

It’s perfect for making pancakes, waffles, bread, and dessert recipes.

Not interested in baking with teff flour? Simply substitute teff flour for an equal amount of wheat flour or another type of gluten-free flour.

You can also use it as a breading for fried foods or a thickener for soups and stews.

Keep in mind that teff flour is very fine, so it may not provide the same crispy texture as wheat flour when used as a breading.

Now that you know how to cook with teff flour, you may be wondering where you can buy it.

Most health food stores carry teff Flour, or you can order it online from retailers like Amazon or Bob’s Red Mill.

When stored in an airtight container, teff Flour will stay fresh for up to six months.

After that, its flavor will begin to decline.

The 5 Best Substitutes for Teff Flour

Teff flour is a godsend for many people with gluten sensitivities or celiac disease.

This fine-grained flour is made from a species of grass native to Ethiopia and Eritrea and doesn’t contain any gluten.

That means it’s perfect for making everything from pancakes to bread.

Unfortunately, teff flour can be hard to find, and it can be expensive.

If you can’t find teff flour or if you’re looking for a cheaper alternative, there are a few good substitutes.

1 – Buckwheat Flour

buckwheat flour

Buckwheat flour is made from the seeds of the buckwheat plant.

The seeds are ground into a fine powder, which can be used to make various baked goods.

Buckwheat flour has a distinctive, nutty flavor that sets it apart from other types of flour.

It is also high in protein and fiber, making it a nutritious option for baking.

In addition, buckwheat flour is naturally gluten-free, making it a good choice for those with gluten sensitivities.

When baking with buckwheat flour, it is important to note that it does not rise like wheat flour.

As a result, baked goods made with buckwheat flour may be denser than those made with wheat flour.

2 – Quinoa Flour

quinoa flour

Quinoa and teff are two of the most popular gluten-free flours on the market today.

Both are made from ancient grains that have been traditionally used in South American and Ethiopian cuisine, respectively.

Quinoa flour is made from whole grain, while teff flour is ground from the small, dark brown seeds of the teff plant.

When it comes to taste, quinoa flour has a slightly nutty flavor that some compare to spinach, while teff flour has a mild, sweet taste similar to molasses.

When baking with either flour, it’s important to keep in mind that they absorb liquid differently than wheat flour, so you may need to add more liquid or leavening agent to your recipe.

Additionally, quinoa and teff flour can be used interchangeably in most recipes, so feel free to experiment to find the combination that you like best.

3 – Rice Flour

rice flour

Rice flour is a fine, powdery flour made from ground rice.

It’s commonly used in Asian and gluten-free cooking and can be substituted for teff flour in many recipes.

Rice flour is lighter and less dense than teff flour, so it may not produce as thick or chewy a final product.

However, it will still add structure and flavor to baked goods.

When substituting rice flour for teff flour, you may need to experiment with the ratio of wet to dry ingredients to achieve the desired consistency.

You can also add a bit more rice flour if your dough or batter seems too wet.

Overall, rice flour is a versatile ingredient that can be used in many different recipes.

So if you’re looking for a gluten-free or grain-free option, give it a try.

4 – Amaranth Flour

amaranth flour

Amaranth flour is a gluten-free flour made from the amaranth plant.

It has a nutty flavor and is rich in vitamins and minerals.

Amaranth flour can be used as a substitute for teff flour in many recipes.

It can be used to make bread, pancakes, cookies, and other baked goods.

Amaranth flour is also a good choice for people with celiac disease or gluten intolerance.

When substituting amaranth flour for teff flour, use a 1:1 ratio.

For example, if a recipe calls for 1 cup of teff flour, use 1 cup of amaranth flour.

Be aware that amaranth flour is not as light as teff flour, so your finished product may be denser than you are accustomed to.

5 – Tapioca Flour

tapioca flour

Tapioca flour is a gluten-free, grain-free flour that can be used as a substitute for teff flour.

It is made from cassava root and has a similar nutritional profile to teff flour.

When substituting tapioca flour for teff flour, use a 1:1 ratio.

Tapioca flour can be used in place of teff flour in most recipes, including pancakes, waffles, bread, and cakes.

It is important to note that tapioca flour does not contain any leavening agents and will not cause bread and cakes to rise.

If you want a light and fluffy texture, add an extra egg to your recipe or use baking powder or soda.

Tapioca flour is also available in a pre-sifted form, saving you time when baking.


In conclusion, there are a variety of substitutes for teff flour that can be used in recipes.

Some of the best substitutes include buckwheat flour, quinoa flour, rice flour, tapioca flour, and amaranth flour.

Each of these flours has unique properties that make them a good substitution for teff flour.

Be sure to experiment with different flours to find the best one for your needs.

The 5 Best Substitutes for Teff Flour

Recipe by Andrew Gray Course: Substitutes


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  • Buckwheat Flour

  • Quinoa Flour

  • Rice Flour

  • Amaranth Flour

  • Tapioca Flour


  • Pick your favorite substitute from the list above.
  • Follow cooking directions for your selected substitute with the proper ratio of ingredients.

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