Substitute For Teff Flour

Teff flour is a mainstay of Ethiopian food; however, it’s difficult to locate within America, and it’s expensive and has a limited shelf-life. Teff flour is a wheat-free and gluten-free product that you can use to make bread cakes and pancakes. Although it has an earthy taste that some like, some aren’t convinced. you can use Substitute For Teff Flour when you don’t have teff flour with you in your kitchen for making delicious dishes easily.

Teff might be one of the tiniest grains on the planet, but it’s packed with fiber and is used in various dishes if it’s broken down into flour. 

In the absence of any other option, it’s a great option to add to pudding, porridge, or beer. It also can be used as a thickness enhancer in soups and sauces. It is also gluten-free and therefore an ideal choice for those with celiac disorders and who are advised to avoid gluten products.

teff flour

Alternatives for Substitutes For Teff Flour

Use the alternatives listed below to replace Teff flour in many recipes.

Sorghum flour

If you love the taste and aroma of wheat in your bread, sorghum flour is the best alternative. It’s also gluten-free and is one of my favorite healthy flours for baking desserts like cookies or brownies. You’ll surely appreciate how smooth and creamy the texture sorghum can provide, similar to classic teff or wheat flour. It is important to remember that you’ll have to mix the flour with different flour for baking cakes, too, as it is prone to becoming dense.

It is similar to the consistency and texture of real teff; however, it much more closely resembles whole wheat flour rather than ivory or white teff. One cup of sorghum is enough, which yields less than one cup of teff; however, the substitutes differ in taste and appearance. Mix Sorghum flour and teff to make a darker and more substantial product. 

Like teff, sorghum is a type of flour that is an ancient cereal. Additionally, it offers a very nutritional profile and is gluten-free (although certain manufacturers blend it with different flours, so be cautious when purchasing). Sorghum, however, is sweeter than teff. Consequently, you should use it only for dessert recipes to avoid creating sweet bread.

As you would expect, the flour derived from sorghum comes from sorghum, one of the oldest and extensively used cereal grains humankind has ever discovered. In place of teff flour, you can use sorghum in various recipes. It is, however, utilized mainly by those with an addiction to sweets to add sweetness to their meals. Although you can make sorghum flour your own, purchasing it from a shop instead is suggested. If you decide to buy it, look for products made of 100 percent Sorghum.

sorghum flour

Tapioca flour

Another option is tapioca flour. the flour may be slightly different from the chocolaty flavor, but it’s an excellent substitute similar to teff. There are two products in the market, tapioca starch along with tapioca flour. Do not be alarmed or confused because both are identical. You can select any to use in your upcoming cooking session. the best results, utilize about 20 percent of tasty tapioca flour, & the remaining 80% may be a different variety of flour.

A cup of tapioca will yield less than 1 cup of flour; however, substitutes vary slightly in taste and appearance. Tapioca flour isn’t technically flour but instead starch made by grinding up the roots of cassava. Although it was developed in South America, its high nutrition content and adaptability have helped it gain global popularity. Tapioca flour is paleo-friendly and gluten-free.

Tapioca flour is an excellent thickener in stews, sauces, and desserts and a perfect ingredient for baking. However, baked items will be more fluffy and softer due to the less dense consistency of tapioca. You may need to alter your recipes since too much tapioca flour will cause sticky baked goods.

The flour is famous for its chewy and firm texture, ideal for gluten-free foods. However, it shines in paleo diets designed for people trying to reduce their weight. It is a hypoallergenic thickener, which will be suitable for those who suffer from severe intolerances and allergies. Be aware that tapioca flour is not identical to cassava flour. Although it’s derived from the cassava root, it is different from cassava flour.

tapioca flour

Quinoa flour

For having healthy and more dense bread, you may think of replacing teff flour along with Quinoa flour. The benefit of using soft quinoa flour is it gives an earthy, nutty taste to the meal. It is essential to avoid using too much because it could become bitter. To remove the bitterness of its taste, it is possible to combine it with gluten-free grains such as almond flour or normal rice flour.

quinoa-flourAdditionally, you will also be able to take pleasure in your carbs every day while taking advantage of their excellent nutritional value.

The quinoas were the most popular replacements for teffs during the latter half of the century, and they are relatively inexpensive and taste identical to ivory teff.

Quinoas alternatives are protein-rich iron, fiber, and protein that aren’t present in most substitutes. They do not contain gluten, which is needed to make pasta dough or bread.

Quinoa has a more delicate consistency than ivory teff flour. The quinoa flours also tend to make cakes more fluffy, but this airiness may be unpleasant as well.

However, it is recommended to use less butter when making cakes using substitutes, simply because there’s more fat in the real teffs.

Quinoa flour is a common food item in South America, particularly the Andes highlands. Though they originate from different regions of the globe, both quinoa and teff flour are alike. Both are gluten-free and are high in nutrients.

Quinoa flour is an excellent choice for those with extreme grain sensitivities since the plant is a seed rather than a cereal. It can be used in pizza doughs, bread, and other baking tasks. However, quinoa is more dense and bitter than teff. So, you might require to reduce the quantity to avoid overpowering your dish.

Oat flour

Oat flour is created by crushing the seed of the Oat plant. It is incredibly soft and provides an oat-like flavor to baked products. It’s also gluten-free, which means it is suitable for those who cannot consume gluten. Oats are a great source of fiber, iron, protein, and calcium and offer a variety of minerals and vitamins. Oat flour is an excellent alternative to teff for baking since it absorbs moisture very well, and the batter or dough will rise much faster than usual.

you can use oat flour to make sweet or bread desserts, as well as cake mixes. Cake mixes must mix with different types of flour to get a light and soft finish. Oat substitutes aren’t ideal for ivory teffs due to their lack of gluten. However, when used with different flours and substitutes, like rice flour or other quinoa substitutes, oatmeal flour can be an excellent replacement. To substitute oat for Teff in your recipe, you can use 1/3 cup of oat flour and 2/3 cups of another flour.

oat flour image

Rice Flour

Rice flour is an excellent alternative to teff because it shares the same grainy, light taste. It is possible to use white or brown rice flour to replace teff flour. Since the rice ingredient is a starchy ingredient that absorbs moisture more efficiently than other gluten-free flours, which means you’ll not need as much water for your recipe. Additionally, it helps make the baked goods more delicious!

When you use rice flour for making injera, you’ll have to add some additional spices to counteract the blandness of rice flour. If you want to substitute rice flour for teff in a recipe, you must use half of the rice flour and the other half of another kind of flour. It was first created initially in Asia.

The rice flour is available in both brown and white varieties. It’s soft and light like teff, and it also produces fluffy baked items that will not cause you to miss gluten in the slightest. It is also possible to use rice flour for porridge that is another typical use for teff flour.

But, rice flour isn’t as flavorful as the distinct flavor of fermented teff. If you substitute rice flour, you should add more salt or spice so that your dish won’t be bland. Many people have utilized rice flour as a replacement for teff flour. A cup of rice flour can substitute for approximately 2/3 of a cup of Teff. Rice flours tend to be less expensive and can be used as a substitute for baking cookies or brownies that don’t require much strength due to the gluten in wheat flour.

rice flour image
White rice flour in dark wooden bowl

Millet Flour

They are an ideal substitute if one is looking for a replacement to teff, without paying the price of a million dollars. Millet substitutes are not heavy and can create a nice texture. They make excellent substitutes for savory meals, such as rice pilafs and dinner rolls.

Since rice substitutes do not have enough gluten to form a bread dough, this substitute is ideal for pasta and cakes with less gluten than bread, and a mix of tapioca flour can solve the problem. If you’ve not been exposed to millet flour until now, it’s time to become familiar with millet flour. Millet flour is one of those sweet flours you can buy on the markets.

Although millet flour is little sweet, its taste isn’t too strong to obstruct other ingredients. It’s also healthier since it’s loaded with magnesium that most flours do not possess. Millet flour provides the texture of a crumbly dish, and it’s recommended to make use of it as a base ingredient in your favorite muffins, cornbreads, as well as pie crusts.

millet flour


Charcoal is a beautiful flour substitute on its own. It gives an ash-colored hue similar to the ivory-colored teff’s; however, it has a more dense consistency than the natural teff flour (charcoal substitutes can make food taste somewhat burned).

Charcoal substitutes can make baked products drier; they can be a great alternative to light flours like rice and other substitutes that can be costly and heavy. Like many different options, you can purchase charcoal substitutes online from Ethiopian grocery stores and specialty shops.

activated charcoal in food items

Coconut flour

The final option in case no substitutes for these 6 are available is coconut flour. It has a pleasant aroma and flavor of this ingredient, enough to require vanilla extract for baking.

The smell has such a strong scent that you’ll be able to smell it even mixing with different ingredients. For the tasty food results, use tasty coconut flour in all of the baked items that don’t require food rising. Coconut flour is often dense.

If you are planning to use it in cakes, you’ll need to combine it with different types of flours for coconut flour to become soft. checkout coconut alternatives for making tasty recipes easily.

coconut-flour image


It’s a superior substitute to rice or other substitutes; however, it can also mimic the texture and color of genuine ivory Teff. Cornmeal substitutes aren’t as heavy as regular wheat flour; therefore, they are a good alternative for those unable to digest gluten or who have trouble digesting whole grains.

Cornmeal makes a fantastic ingredient to use in making cakes or biscuits such as cornbread. However, it will not produce the same results with yeast-leavened bread and starters for sourdough because it cannot provide enough gluten to keep the other ingredients together.

Frequently Asked Questions

Do teff flours require soaking?

The Teff you soak in the bath helps convert the phytic acid that is naturally present in all nuts, grains, and seeds into phosphate. Phosphate is an essential mineral for metabolism, and releasing phosphate into the gut is vital if you’re experiencing poor digestion or other digestive health issues.

Is normal teff flour simple to digest?

Teff flour is a gluten-free product that is a fantastic choice for Celiac disease and other gluten-related sensitivities. Even if gluten is tolerated reasonably well, you might find that teff flour is more gentle to digest.

How long is teff flour good for?

The teff flour can become rancid fast; therefore, a bag that has been opened should be kept in the refrigerator for upto a month. It is also possible to keep it for up to 6-months in the freezer.

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