Upgrade Baking: 5 BEST Substitutes for Teff Flour

Have you ever tried Teff Flour? Teff flour is a protein and nutrient-rich flour that has a variety of uses.

It can be used to bake bread, pancakes, cookies, and even pizza crust.

And it’s a great substitute for wheat flour for those with gluten sensitivities.

If you are looking for a healthier option for your baking needs, you should consider using teff flour.

However, if you cannot find teff flour or are looking for a cheaper alternative, then there are several substitutes that you can use.

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

What is Teff Flour?

Teff is an ancient grain that has been cultivated in Ethiopia for centuries.

It is a staple food in Ethiopian cuisine and is also gaining popularity in the Western world.

Teff flour is made by grinding the whole grain into a fine powder.

It has a nutty flavor with a hint of sweetness and can be used in sweet and savory dishes.

When used in baking, teff flour adds a moist texture and a delicate flavor to cakes and cookies.

It can also be used in savory dishes such as pancakes, flatbreads, and dumplings.

Teff flour is a nutritious and versatile ingredient that is worth adding to your pantry.

In addition, because of its high nutritional value, teff flour is often used as a gluten-free alternative to wheat flour.

Here are some tips on how to use teff flour:

  • When baking with teff flour, it’s best to combine it with other types of flour. This will help to prevent your baked goods from being too dense.
  • Teff flour can be used as a thickener in soups and stews. Just add a few tablespoons of the flour to the liquid and stir until it’s fully dissolved.
  • Teff porridge is a delicious and healthy breakfast option. Simply cook the teff grains in water or milk until they’re tender, then sweeten with honey or syrup and top with fruit or nuts.
  • Teff flour can also be used to make a gluten-free version of pasta. Combine the flour with water and eggs, then roll out the dough and cut it into desired shapes.

By following these tips, you can successfully use teff flour in all sorts of recipes.

The 5 Best Substitutes for Teff Flour

In case you haven’t heard, teff flour is the newest, hippest grain flour on the market.

If you’re interested in giving teff flour a try, but can’t find it at your local grocery store, don’t worry.

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

1 – Quinoa Flour

Quinoa flour is a gluten-free flour made from ground quinoa.

It has a nutty flavor and is higher in protein than other gluten-free flour.

Quinoa flour can be used in place of teff flour in many recipes.

When substituting quinoa flour for teff flour, it is important to keep the following in mind: quinoa flour is denser than teff flour, so you may need to use less of it.

In addition, quinoa flour absorbs liquid more quickly, so you may need to add additional liquid to your recipe.

Finally, quinoa flour tends to produce a drier baked good, so you may want to experiment with adding extra fat or moisture to your recipe.

2 – Buckwheat Flour

Buckwheat flour is a type of flour made from buckwheat groats.

The groats are ground into a fine powder to create the flour.

Buckwheat flour has a nutty flavor and is slightly darker in color than wheat flour.

It is also less glutenous, which makes it a good choice for people with gluten sensitivities.

Buckwheat flour can be used to make pancakes, crepes, and noodles.

It can also be used as a substitute for teff flour when baking.

When substituting buckwheat flour for teff flour, use ¾ cup of buckwheat flour for every 1 cup of teff flour.

Keep in mind that the batter will be slightly thinner than when using teff flour.

3 – Rice Flour

Rice flour is a powder made from grinding uncooked rice.

It’s used as a binding agent in various cuisines and has a mild flavor, making it a good substitute for teff flour.

Rice flour is also gluten-free, so it’s a good option for people with celiac disease or gluten intolerance.

When substituting rice flour for teff flour, it’s important to keep the ratio of liquid to flour the same.

If you’re using rice flour to bind ground meat, you may need to add additional liquid (such as water or egg) to prevent the mixture from being too dry.

You can find rice flour in the baking aisle of most grocery stores, or you can order it online.

4 – Sorghum Flour

Sorghum Flour is a great substitute for Teff Flour.

Sorghum flour is made from the Sorghum grain, which is a gluten-free whole grain.

This type of flour is perfect for those with celiac disease or who are gluten-intolerant.

Sorghum flour can be used in various recipes such as bread, cakes, cookies, and even pancakes.

When baking with this flour, it’s important to remember to add some extra leavening agent such as baking powder or soda to help the baked goods rise.

This flour can also be used as a thickener in soups or sauces.

Overall, Sorghum Flour is a versatile and healthy flour that can be used in many different ways in the kitchen.

5 – Oat Flour

Oat flour is a type of flour made from grind oats.

It can be used as a substitute for wheat flour or other grain flour when baking.

Oat flour is naturally gluten-free and has a lower glycemic index than other flour, making it a good option for those with celiac disease or diabetes.

Oat flour is also high in fiber and protein, which makes it a nutritious addition to any diet.

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

Keep in mind that oat flour will produce a denser final product than teff flour.

For this reason, it is best to use oat flour in recipes that call for a hearty texture, such as muffins or quick bread.


In conclusion, teff flour is a great flour to use in baking and cooking.

It has a lot of nutrients and is gluten-free.

However, if you can’t find teff flour or if you’re looking for a different option, there are several substitutes that will work just as well.

The five best substitutes for teff flour are quinoa flour, buckwheat flour, rice flour, sorghum flour, and oat flour.

So, next time you’re in the kitchen and need a teff flour substitute, don’t worry; there are plenty of options.

The 5 Best Substitutes for Teff Flour

Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

  • Quinoa Flour
  • Buckwheat Flour
  • Rice Flour
  • Sorghum Flour
  • Oat Flour
  • Choose your preferred substitute from the list of options.

  • Organize all of your ingredients.

  • Follow the substitution ratio to determine how much is required in your recipe.

About The Author

Kimberly Baxter

Kimberly Baxter is a nutrition and dietetics expert, holding a Master’s Degree in the field. With over four years of study in the US, she graduated in 2012. Kimberly’s passion lies in creating and capturing wholesome foods through baking and food photography. Her work aims to inspire others to embrace healthier eating habits.

As a passionate foodie and skilled cook, Kimberly started EatDelights.com to combine her love for cooking with her desire to inspire others to enjoy flavorful and wholesome meals. Through her blog, she aims to provide readers with a wide range of mouthwatering recipes that are both easy to follow and satisfying to eat.






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