Difficulty: Easy | Serves: 6–8 muffins
Satisfy your sweet cravings and dietary needs with this Gluten-Free Teff Muffins recipe, made with teff flour—an ancient, nutrient-dense grain native to Ethiopia. Naturally gluten-free, rich in fiber, iron, and protein, teff adds a subtly nutty flavor and moist texture that transforms your typical muffin into a wholesome, allergy-friendly treat.
📜 The Power of Teff: Ethiopia’s Ancient Supergrain
“Tiny seed, mighty nutrition.”
Teff is one of the world’s smallest grains, yet it’s a nutritional powerhouse. Traditionally used to make injera—Ethiopia’s iconic flatbread—it’s naturally gluten-free and packed with calcium, magnesium, and resistant starch for gut health.
In baking, teff flour provides a warm, earthy flavor and tender crumb, making it an excellent choice for those seeking gluten-free alternatives without sacrificing taste or texture.
Ingredients for Gluten-Free Teff Muffins
☑️ 1 cup teff flour
☑️ ½ cup almond flour (or oat flour for nut-free version)
☑️ 1 tsp🥄 baking soda
☑️ ½ tsp🥄 cinnamon
☑️ ¼ tsp🥄 salt
☑️ 2 eggs (or flax eggs for vegan version)
☑️ ⅓ cup maple syrup or honey
☑️ ½ cup unsweetened applesauce or mashed banana
☑️ ¼ cup olive oil or melted coconut oil
☑️ 1 tsp🥄 vanilla extract
Optional Add-ins:
☑️ ¼ cup chopped walnuts or sunflower seeds
☑️ ¼ cup mini dark chocolate chips or raisins
👩🍳 How to Make Gluten-Free Teff Muffins
🥄 Step 1: Mix Dry Ingredients
1️⃣ In a large bowl, whisk together teff flour, almond flour, baking soda, cinnamon, and salt.
🥣 Step 2: Combine Wet Ingredients
1️⃣ In another bowl, mix eggs (or flax eggs), maple syrup, applesauce, oil, and vanilla until smooth.
2️⃣ Add wet mixture to the dry ingredients and stir until well combined. Fold in any optional add-ins.
🔥 Step 3: Bake the Muffins
1️⃣ Preheat oven to 350°F (175°C).
2️⃣ Spoon batter into a greased or lined muffin tin (¾ full).
3️⃣ Bake for 20–24 minutes or until a toothpick comes out clean.
❄️ Step 4: Cool and Store
1️⃣ Let muffins cool in the tin for 5 minutes, then transfer to a rack.
2️⃣ Store in an airtight container for up to 4 days or freeze for up to 1 month.
💖 Why You’ll Love These Teff Muffins
This Gluten-Free Teff Muffins recipe blends modern needs with ancient nourishment:
☑️ 100% gluten-free, with a nut-free option
☑️ Rich in iron, fiber, and protein
☑️ Lightly sweet, with a soft, moist texture
☑️ Perfect for kids, lunchboxes, and busy mornings
“Ancient grains, new traditions—these muffins bring the best of both worlds.”
🌍 Craving More Extreme Culinary Adventures? If you’re fascinated by rare and ancient food traditions, explore our guide to Truffle Honey Glazed Duck Breast You Need to Try! with Indigenous Roots for the Adventurous Food Lover.
Discover rare culinary experiences at Good Food and More—where every recipe is a journey through heritage, craftsmanship, and unforgettable flavors.
