Teff is a wonderful gluten-free flour. Teff (meaning “lost”) is thought to be the smallest grain in the world, so small that if dropped, it is lost. The ancient grain is a basic staple of Ethiopian cooking from the Williams’ Lovegrass that was native to the horn of Africa. It has a sweet, molasses-like flavor and teff flour is good in breads and pancakes and can be added to soups and gravies. For bread, use wheat flour with up to 20% Teff Flour added.

Teff is a fine grain—about the size of a poppy seed—that comes in a variety of colors, from white and red to dark brown. It is an ancient grain from Ethiopia and Eritrea, and comprises the staple grain of their cuisines. Ground into flour, teff is used to make the traditional bread, injera (a flat, pancake-like fermented bread that complements exotic spices).

While it grows predominantly in these African countries, with fertile fields and ecologically-sensitive farming methods, Idaho also produces some of the best quality Teff in the world.

Though teff is an ancient grain, it has recently increased in popularity among the modern athletic community. It has long been a dietary staple among Ethiopia’s long-distance runners including Olympic gold medalist and world record-holder Haile Gebrselassie. It has also crossed the ocean to gain the attention of a growing number of American athletes due to its high protein and mineral content. It’s long, slow-burning energy source and nutrition is outstanding for endurance athletes.

In terms of its nutritional value, teff contains about 354 calories per half cup uncooked. A serving this size also contains nearly 13 grams of protein, 70.6 grams of carbohydrates, 7.7 grams of fiber, and only 2.3 grams of fat. Teff is also rich in B vitamins and a variety of minerals including calcium, iron, copper, magnesium, phosphorus, manganese, potassium, and zinc.

  • Teff contains 20% to 40% resistant starches and has a low glycemic index (GI) rating – this makes it a great choice for diabetics to help manage blood sugar.
  • The high fiber content of teff is great for regulating digestion, helping relieve issues with diarrhea and constipation.
  • One serving of teff provides 10% each of your daily recommended value for vitamin B6 and zinc, nutrients essential for healthy cardiovascular, digestive, muscular, and nervous system function as well as strong immunity.
  • Teff is naturally low in sodium, making it a heart-healthy choice for people with high blood pressure or other cardiovascular risk factors.
  • A single serving of teff contains 69% of your daily recommended value for magnesium, a mineral essential for healthy function of the muscular, nervous, and cardiovascular systems.
  • Teff tops the charts for calcium content among ancient grains, containing 123 mg/1 cup cooked which is five times as much as whole wheat.
  • Most grains don’t contain significant amounts of calcium, but teff does – it is very beneficial for the immune system as well as healthy bones and tissues.

The best way to use teff flour is in baked goods such as quick breads, cookies, and muffins.

Teff Muffins with Walnuts

Servings: 8


  • ¾ cup teff flour
  • ¾ cup brown rice flour
  • ½ cup brown sugar, packed
  • ½ cup arrowroot starch
  • 1 ½ teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon salt
  • 2 large eggs, whisked
  • 2/3 cup water
  • 1/3 cup olive oil
  • ½ cup chopped walnuts


  1. Preheat the oven to 400°F and grease 8 cups of a regular muffin pan.
  2. Whisk together the teff flour, brown rice flour, brown sugar, arrowroot starch, baking powder, cinnamon, and salt in a medium bowl.
  3. In a separate bowl, whisk together the eggs, water, and oil then stir into the dry ingredients.
  4. Fold in the walnuts then spoon into the greased muffin cups.
  5. Bake for 22 to 25 minutes until a knife inserted in the center comes out clean.
  6. Cool for 5 minutes in the pan then remove from the pan to cool completely.