Out of teff flour? These teff flour substitutes match its flavor, texture, and nutrition so your baking doesn’t miss a beat.
Teff flour is a naturally gluten-free flour with a nutty taste and the ability to keep baked goods soft and moist. While popular in gluten-free and whole grain baking, it can be costly or hard to find. These substitutes offer similar nutrition, moisture retention, and baking results.
Looking for more swaps? Check out our guide to quinoa substitutes, and want to swap a vegan thickener? Read about the best agar agar powder substitutes.
What Is Teff Flour?
Teff flour is made from teff, a tiny grain native to Ethiopia and Eritrea. It is naturally gluten-free and high in protein (about 13%), fiber (12–15%), and minerals like iron and calcium. It absorbs a lot of liquid, which keeps baked goods moist but can make them dense.
How Is Teff Flour Used?
Teff flour is primarily used to make Injera, a traditional Ethiopian flatbread. The slightly sweet, nutty flavor enhances both sweet and savory recipes, while its ability to absorb liquid helps keep baked goods tender and moist. Teff flour is commonly used in making
- Pancakes and waffles
- Cookies and brownies
- Quick breads (like banana bread)
- Flatbreads and yeast breads
I mostly use teff in breakfast recipes like waffles, muffins, banana bread, and even some chocolate desserts because its flavor pairs so well with cocoa.
The Best Substitutes for Teff Flour
After a lot of trial and error, these are the flours I turn to when I can’t get teff. Each one has its own personality, so I’ll break down what you need to know about protein, fiber, how much liquid they absorb, and how I use them in different recipes.
Buckwheat Flour
Buckwheat flour is one of the closest matches to teff in terms of protein and fiber. It’s high in protein (about 13%) and fiber (around 10%), so it absorbs liquid well and keeps things hearty. Its flavor, however, is stronger and earthier than teff’s, so for softer bakes like cookies or muffins, it is often best blended with a lighter flour such as rice flour.
It works great in pancakes, waffles, and rustic breads, but I always add a binder if I’m making yeast breads, so they don’t fall apart.
Where to buy? For a smooth, mild buckwheat flour, Anthony's brand is my favorite. It is certified organic brand.
Millet Flour
Millet flour has a soft, mild, slightly sweet flavor. It’s not as dense as teff with 11 % protein and 8% fiber. It absorbs less liquid than teff, so batters may turn thinner unless liquid is reduced by 1–2 tablespoons per cup.
Millet flour works best in light recipes such as pancakes, muffins, quick breads, and flatbreads. It is not ideal for heavy breads on its own, as it lacks teff’s density, flavor, and moisture retention. It can make baked goods crumbly because it does not bind well alone. For structure, mix it 50:50 with sorghum or buckwheat and add a binder.
Where to buy? Need a good millet flour? Bob's Red Mill millet flour never fails me.
Sorghum Flour
Sorghum is probably the easiest flour to work with as a substitute. It’s mild, a bit sweet, and has a texture that doesn’t feel too heavy. It’s lower in protein (about 10%) and fiber (around 6%) than teff, so it’s not as filling, but it still absorbs liquid fairly well.
You can use it 1:1 to replace teff in muffins or quick breads, though for yeast breads make sure to always add psyllium husk for structure.
Where to buy? I’ve tried a few, but Bob's Red Mill sorghum flour gives the best texture.
Amaranth Flour
Amaranth flour is one of the most nutritious substitutes, with protein at 14% and fiber around 7%. It’s dense and nutty, but it does have a slight bitterness, so I usually mix it half and half with rice flour to mellow the flavor. This combination works really well in brownies and pancakes, where the bitterness actually balances out sweetness.
Where to buy? I always keep this amaranth flour on hand for my recipes.
Quinoa Flour
Quinoa flour is another high-protein choice (about 14%) with good fiber (7%). It can be bitter if you use it straight from the bag, so I always toast it first in a dry pan to mellow out the flavor. Then blend half quinoa flour with half rice flour to replace one cup of teff. This combo is great for muffins and quick breads that need a little more nutrition.
Where to buy? When I make my gluten-free blends, I use This Brand.
Pro Tip – Quick Teff Flour Substitute
Mix 2 cups sorghum flour, 1 cup buckwheat flour, and 1 cup quinoa flour. Store in an airtight container. When you need a fast teff flour substitute, use 1 cup of this blend for every 1 cup of teff flour in your recipe. Add psyllium husk or xanthan gum only when baking breads or doughs, not during storage. This mix is a quick, reliable stand-in for most baked goods, from pancakes and muffins to breads.
Bake Fresh Breads at Home
Tips for Best Results
Most teff flour substitutes work best when blended rather than used on their own, as this balances texture and flavor.
- Always mix two or more flours for a better texture (especially for bread).
- Add a binding agent like xanthan gum or psyllium husk if your recipe needs structure.
- Start with small batches and adjust liquids, as different flours absorb moisture differently.
- Test small batches before scaling up a recipe.
If you can’t find teff, don’t stress. These swaps will keep your recipes close in taste and texture to teff flour. With the right blend or the right combination of these flours, you can make recipes that taste and feel just as good. These teff flour alternatives not only mimic the taste but also the nutrition.
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