Teff Flour Substitutes: 5 Excellent Options

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Teff flour is a common ingredient in Ethiopian cooking. This ancient grain is crushed up and used to produce injera, the soft flatbread that goes with practically every Ethiopian meal.

Although teff is mainly common in Ethiopia and nearby countries, its high calcium and resistant starch content prompted many to call it the “new superfood.” It is also gluten-free, so those with gluten sensitivity are increasingly embracing this versatile grain in their cooking and baking.

While teff flour is becoming more popular, it may still be difficult to buy in most grocery shops. Fortunately, there are a few alternative flours that may be used as a replacement.

1. Quinoa Flour

Teff Flour Substitutes: 5 Excellent Options

Quinoa flour is a common ingredient in South American cuisine, notably in the Andes Mountains. Quinoa flour and teff flour are quite similar, despite their origins in different areas of the globe. Both are gluten-free and nutrient-dense. Quinoa flour is even better for people with severe grain sensitivities because the quinoa plant is a seed, not a grain.

Quinoa flour may be used in bread, pizza dough, and other culinary endeavors. Quinoa flour, on the other hand, is denser and more bitter than teff flour. As a result, you may need to reduce the quantity to avoid overpowering your food.

2. Tapioca Flour

Teff Flour Substitutes: 5 Excellent Options

Tapioca flour is a starch rather than a flour. It’s produced from cassava roots that have been crushed up. Although it originated in South America, its excellent nutritional content and flexibility are assisting in its global appeal. Tapioca flour is gluten-free and paleo-friendly as well.

Tapioca flour works well as a thickening in sauces, stews, and puddings. You may also use it to bake with. However, since tapioca flour has a lighter texture, your baked items will be fluffier and more airy. Because too much tapioca flour makes baked items excessively sticky, you may need to modify your recipes.

3. Sorghum Flour

Sorghum flour, like teff flour, is made from an ancient grain. It also has a high nutritional profile and is inherently gluten-free (though some producers combine it with other flours, so buy with caution).

Sorghum flour, like teff, has a light, airy texture that works well as a substitute in baking. However, since sorghum flour is significantly sweeter than teff flour, it should only be used in dessert dishes to prevent mistakenly producing sweet bread.

4. Rice Flour

Rice flour is one of the most widely accessible gluten-free flours to contemporary bakers.

Rice flour, which originated in Asia, is available in white and brown variations. It is light and airy, like teff, and produces delicate baked items that will not make you miss gluten at all. You may also create porridge using rice flour, which is another popular application for teff flour.

Rice flour, on the other hand, lacks teff’s characteristic fermented flavor. When replacing rice flour, add more salt or flavor to prevent your food from being bland.

5. Oat Flour

Finally, oat flour works well as a replacement for teff flour. Both flours are gluten-free and nutrient-dense. Both are flexible, and may be used in baked items, as sauce thickeners, and to create porridge. They also have a similar deep, nutty flavor.

Oat flour is more widely available than teff flour. It’s available at practically every ordinary grocery shop and almost every health food store. You can also create it at home by pulverizing oats in a food processor.

However, since oat flour is denser than teff flour, adjust the proportions before baking.


While teff flour is a gorgeous and versatile product, it is still not readily accessible. However, the other gluten-free flours on this list may be used as a replacement if necessary.


What is a gluten free substitute for teff flour?

flour made from buckwheat

Buckwheat flour is the greatest alternative for teff flour since it has about the same amount of protein and fiber. Buckwheat flour is made from the buckwheat plant’s seeds. This “pseudo-grain” is a gluten-free, grain-free seed that bakes like a grain.

How do I substitute teff flour for all-purpose flour?

To add an attractive flavor and extra nutrients, use Teff Flour for roughly a fourth of the all-purpose flour called for in your favorite baked goods recipe. Teff is naturally gluten free and a great way to add something new to your diet.

What is another name for teff flour?

Eragrostis tef, commonly known as teff, Williams lovegrass, or annual bunch grass, is an annual grass endemic to the Horn of Africa, namely Eritrea and Ethiopia. It is grown for its edible seeds, which are also known as teff.

What is a substitute for injera flour?

Teff flour is the traditional flour used in the preparation of injera. If you can’t get teff, buckwheat flour is an excellent replacement in this recipe.

What is the best flour substitute for gluten-free?

These Are the Top 12 Gluten-Free Flour Substitutes
Flour made from chickpeas. Chickpea flour is formed from garbanzo beans that have been dried.
Almond meal. Almond flour is prepared by grinding blanched almonds into a powder or flour-like consistency.
Flour made from amaranth.
Flour made from buckwheat.
The flour of teff.
Brown rice flour.
Quinoa meal.
Flour made from arrowroot.

Is teff safe for celiacs?

Teff does not contain gluten. Teff is a plant native to east-central Africa that is also known as Williams lovegrass, Wilman lovegrass, or annual bunch grass. It produces small, edible seeds that range in hue from white to red-brown.

Why is teff flour so expensive?

Though it is more costly than other whole grains owing to the difficulties of harvesting the world’s tiniest grain, proponents of teff argue that the unrivaled nutritional content is worth the additional expense. Like many grains, it is also available in flour form.

Are flours interchangeable?

Bleached and unbleached flour may be used interchangeably. Flour for bread: This flour has somewhat more protein than all-purpose flour, which gives yeast bread and pizza dough that enticing “chew.” The increased protein content provides a stronger gluten network, which aids in the formation of structure in loaves of bread.

How do I substitute different flours?

115 grams cake flour.95 grams all-purpose flour with 3 teaspoons cornstarch. This is the same as 1 cup4 cup.145 g cake flour. To produce your own cake flour alternative, sift together 3130 grams of all-purpose flour, then substitute 1 cup + 2 teaspoons for every 1 cup of cake flour.

Why is teff so popular?

Its gluten-free status has contributed significantly to its recent success in the West. Teff is a small grain with an earthy, sweet flavor that is mostly farmed in Ethiopia. It is gluten-free by nature.

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