Gluten-Free Teff Pancakes: A Healthy Breakfast Option

Step right up, folks, and get ready to dive into the world of healthy and delicious pancakes! As a nutritionist and food blogger, I have crafted a recipe that caters to your needs – the Teff Pancakes, made gluten-free, dairy-free and egg-free. I can’t wait for you to try them!

When it comes to pancakes, we all crave those fluffy circles of goodness that fill our bellies and warm our hearts. But if you’re anything like me, you also want to fuel your body with whole, nutritious ingredients that make you feel good from the inside out. That’s where my Teff Pancakes come in – filled with the goodness of the teff grain, high in protein and free of any unhealthy gluten or dairy ingredients.

But what is teff? This tiny grain hails all the way from Ethiopia and Eritrea and has been consumed for thousands of years. It’s high in calcium, iron, protein and essential amino acids which makes it a more nutrient-dense option than wheat flour. So if you’re looking for a healthier substitute for wheat flour in your pancake mix, teff flour is an excellent choice.

So go ahead and give these Teff Pancakes a try – they are the perfect way to start your day or treat yourself to a sweet snack any time! Stay tuned for more healthy recipes from yours truly.

Why You’ll Love This Recipe

Teff Pancakes (Gluten Free and Egg Free)
Teff Pancakes (Gluten Free and Egg Free)

You’re in for a healthy treat with these Teff Pancakes! Here are just a few reasons why you’ll love this recipe:

Firstly, these pancakes are completely gluten-free, which is great news for people with celiac disease or gluten sensitivity. The batter is made using teff flour, an ancient grain that is naturally gluten-free and has a delicious nutty flavor. It also contains high amounts of protein and fiber, making this a great option for a filling and nutritious breakfast.

Secondly, these pancakes are egg-free, which means they are suitable for vegans and people with egg allergies. Instead, the recipe uses ground flax seeds as a binding agent, which adds extra fiber and omega-3s.

Thirdly, these pancakes are dairy-free, perfect for those who are lactose intolerant or vegan. Instead of buttermilk and butter, the recipe calls for almond milk and oil.

Lastly, this recipe is incredibly versatile. You can easily add your favorite flavors such as blueberries or sweet potato to make these pancakes even more delicious.

Overall, these Teff Pancakes are not only healthy but also tasty and simple to make – a winning combination!

Ingredient List

 Fluffy teff pancakes, perfect for a guilt-free indulgence!
Fluffy teff pancakes, perfect for a guilt-free indulgence!

Here are the ingredients you will need to make these hearty and delicious Teff Pancakes:

Dry Ingredients:
– 1 cup of gluten-free teff flour
– 1/2 cup of gluten-free oat flour
– 1/2 cup of arrowroot or tapioca starch
– 2 tablespoons of ground flax seeds
– 4 teaspoons of baking powder
– 1/2 teaspoon of baking soda
– 1/2 teaspoon of cream of tartar
– 1/4 teaspoon of salt

Wet Ingredients:
– 1 1/2 cups of almond milk or your preferred dairy-free milk
– 1 tablespoon of lemon juice or apple cider vinegar
– 2 tablespoons of melted coconut oil or vegan butter
– 2 tablespoons of maple syrup or your favorite sweetener
– 1 teaspoon of vanilla extract

Optional Mix-ins:
– Blueberries, bananas, or sweet potatoes for added flavor and nutrition

Note: Ingredient quantities can be adjusted based on preference and dietary needs.

The Recipe How-To

 Gluten-free and egg-free never tasted so good!
Gluten-free and egg-free never tasted so good!

Now that we have gathered all the ingredients, let’s dive into the recipe itself. Get ready to learn how to make the perfect teff pancakes.

Step 1: Mix dry ingredients

In a bowl, whisk together 1 cup of teff flour, 1/2 cup of brown rice flour, and 1/4 cup of arrowroot, along with 2 tablespoons of ground flax seeds, and 1 1/2 teaspoon of baking powder. Make sure to mix the dry ingredients thoroughly.

Step 2: Combine wet ingredients

In a separate bowl, mix together 1 tablespoon of baking soda, 2 tablespoons of maple syrup, and teaspoon salt. Then add in 3/4 cups of almond milk (or any dairy-free milk of your choice) and whisk together until well combined.

Step 3: Combine wet and dry ingredients

Add the wet ingredients mixture to the dry ingredients while continuously stirring. Keep on stirring until it forms a homogenous batter.

Step 4: Cook pancakes

In a non-stick frying pan, heat up oil over medium heat. Once heated, pour a ladle full of batter onto the frying pan leaving enough space in between each pancake. Cook it for about two minutes on each side or until golden brown.

Step 5: Serve

Your delicious gluten-free, dairy-free teff pancakes are now ready to be served. You can serve them hot with toppings such as blueberries or strawberries, or with some syrup on top.

Enjoy your perfect stack of homemade fluffy teff pancakes!

Substitutions and Variations

 These teff pancakes are like a warm hug in a plate.
These teff pancakes are like a warm hug in a plate.

Are you looking to switch up your teff pancake recipe? Don’t worry, there are many substitutions and variations you can try out.

For a dairy-free option, substitute the milk and butter with almond milk and oil. This will make the pancakes vegan and gluten-free. If you prefer a buttermilk flavor, combine 1 tablespoon of lemon juice or vinegar with 1 cup of almond milk for a homemade buttermilk substitute.

If you don’t have teff flour on hand, you can substitute it with brown rice, oat or wheat flour. For the best teff flavor, substitute only 25% of the white flour called for in the recipe with teff flour. This will give your pancakes a unique, nutty flavor.

If you’re looking for high protein and egg-free recipes, substitute teff flour for up to half of the flour mix in recipes. To make vegan teff flour pancakes, use either applesauce or mashed sweet potato instead of eggs.

Feeling adventurous? Try mixing in blueberries or chocolate chips for some sweetness. Top your pancakes with maple syrup or powder sugar for some extra indulgence.

Teff pancakes are versatile and allow for creative experimentation. Don’t be afraid to explore with different ingredients and see what works best for you!

Serving and Pairing

 Start your day off on the right foot with these delicious pancakes.
Start your day off on the right foot with these delicious pancakes.

Once the teff pancakes are cooked to golden perfection, it’s time to get creative with the flavors and toppings. These fluffy pancakes have a unique nutty flavor from the teff flour that pairs perfectly with a variety of toppings.

For a classic pancake breakfast with a twist, drizzle them with pure maple syrup or honey and top them with fresh berries or sliced bananas. If you’re in the mood for something hearty, spread some nut butter on top and sprinkle with chopped nuts for added crunch.

These teff pancakes also make for the perfect savory breakfast or brunch option. Serve them alongside some scrambled eggs or tofu, avocado slices, and a side of roasted vegetables for a balanced meal.

For something more indulgent, stack the pancakes high and top them with whipped cream, chocolate chips or caramel sauce. However you choose to enjoy them, these teff pancakes are sure to satisfy your sweet tooth while still being healthy gluten-free and dairy-free.

Pairing suggestions: Fresh berries, banana slices, maple syrup, honey, tahini or other nut butters, chopped nuts like pecans or almonds, scrambled eggs or tofu, ripe avocado slices, roasted vegetables.

Make-Ahead, Storing and Reheating

 Teff flour is the magic ingredient for perfect gluten-free pancakes.
Teff flour is the magic ingredient for perfect gluten-free pancakes.

Once you cook a pile of teff pancakes and it turns out well, you’ll probably feel happy, cheerful and teff-tastic. And it’s even better to know that you can make a big batch of those evenly cooked gluten-free vegan pancakes ahead of time and store them in the fridge or freezer.

To store the pancakes, let them cool down to room temperature. Then place them between sheets of parchment paper or wax paper to prevent sticking, you can stack them on a plate, then wrap in plastic wrap or seal in an airtight container. Refrigerate for up to five days, or freeze for up to two months. When ready to reheat, place them in the toaster oven or microwave with damp paper towels on top for about one minute per pancake.

For busy mornings and hectic brunches, these pancakes reheat well from chilled or frozen. Also, these teff pancakes are hearty and filling enough to be perfect for meal prepping. They’d stay okay all week long! It’s never been simpler to have a healthy breakfast choice at your fingertips.

In conclusion, not just are these vegan gluten-free teff pancakes delicious and nutritious, but they’re also incredibly adaptable and straightforward to make ahead of time for those busy weekday mornings when you don’t have much time on your hands but still want a wholesome meal that won’t leave you with that midday slump!

Tips for Perfect Results

 These pancakes are so easy to make you'll wonder why you ever used a mix.
These pancakes are so easy to make you’ll wonder why you ever used a mix.

Cooking the perfect teff pancakes can be tricky, but with a few tips and tricks, you can make the fluffiest and most delicious gluten-free and dairy-free pancakes. Follow these tips for perfect results every time:

1. Mix dry ingredients together: To avoid lumps and ensure that the baking powder and baking soda are evenly distributed throughout the batter, mix all of your dry ingredients together before adding them to the wet mixture.

2. Let the batter rest: After mixing the dry and wet ingredients, let the batter rest for at least 10-15 minutes before cooking. This allows the gluten-free flours to hydrate and helps thicken and set the batter.

3. Use a non-stick pan: To get perfectly round pancakes that don’t stick, use a non-stick pan coated with cooking spray or oil.

4. Cook at medium heat: Cooking your pancakes on medium heat will help prevent them from burning while also allowing them to cook evenly.

5. Flip only once: Resist the urge to flip your pancakes more than once. Flipping them too many times will result in uneven cooking and a tough texture.

6. Don’t overcrowd the pan: Leave enough space between each pancake to prevent them from touching while they cook.

7. Add toppings after flipping: If you want to add toppings like blueberries or chocolate chips, wait until after you’ve flipped the pancakes so that they don’t stick to the pan.

8. Keep them warm in the oven: To keep your pancakes warm while you finish cooking all of them, preheat your oven to 200°F (95°C) and place cooked pancakes on a baking sheet in a single layer.

With these tips, you’ll have perfectly fluffy and tasty teff pancakes every time!


As you prepare to make these delicious teff pancakes, you may have some questions about the ingredients or the process. Don’t worry, I’ve got you covered! Below are some of the most frequently asked questions about this gluten-free and egg-free teff pancake recipe.

Can you make pancakes without eggs?

Let’s start by creating our heavenly mix of flour, baking powder, sugar, and salt. Grab a medium-sized bowl and blend all these ingredients together until they are evenly distributed. In another container, mix milk, oil, and water, then slowly pour it into the dry ingredient mix. Just mix it enough to moisten the dry mix.

Can you use teff flour in gluten free baking?

Looking to add some nutrition to your baked goods? Try switching out 25% of the white flour for teff flour. Hailing from Ethiopia, this ancient grain is gluten-free and packs a distinctive flavor. Plus, it’s high in fiber and a good source of iron.

Can you substitute teff flour for all purpose flour?

When you’re looking for a gluten-free option, using teff flour is a great way to add a nutritious element to your baked goods. To achieve an optimal blend, substitute around 25% of the white flour with teff flour in most recipes.

Is teff grain the same as teff flour?

Derived from the Eragrostis tef plant, teff is a small cereal grain known for its mild nutty taste with a touch of molasses. Its flour is a favored wheat flour substitute owing to its naturally gluten-free properties and high nutritional value, offering a rich source of dietary fiber, calcium, and protein.

Bottom Line

In conclusion, Teff Pancakes are a great addition to any breakfast table, especially for those who avoid gluten and dairy. Teff flour, which is high in protein and nutrients, is the key ingredient that makes these pancakes special. This recipe is not only gluten-free and dairy-free but also egg-free, making it perfect for those on a vegan diet or those with allergy restrictions.

By using simple ingredients like teff flour, baking soda, and ground flaxseeds, you can make flavorful pancakes that are a great substitute for the typical breakfast options. You’ll love the nutty, slightly sweet flavor of this teff pancake recipe.

Why not give this recipe a try and see what all the fuss is about? It’s easy to make, customizable, stores well for leftovers, and pairs perfectly with a range of toppings. So next time you’re looking for a breakfast that’s both indulgent and nutritious, give these fluffy teff pancakes a try. Your taste buds (and body) will thank you!

Teff Pancakes (Gluten Free and Egg Free)

Teff Pancakes (Gluten Free and Egg Free) Recipe

This is a tried and true recipe from an allergy filled household. I also use this recipe for waffles, just mixing a slightly thinner batter.
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Prep Time 5 mins
Cook Time 10 mins
Course Breakfast
Cuisine Fusion
Servings 12 Pancakes
Calories 228.2 kcal


  • 2 cups teff flour
  • 2 tablespoons ground flax seeds
  • 1 tablespoon arrowroot or 1 tablespoon cornstarch
  • 3/4 teaspoon baking soda
  • 2 teaspoons cream of tartar (only if using milk below)
  • 1/2 teaspoon salt
  • 1/4 cup oil or 1/4 cup melted butter
  • 2 2 cups buttermilk or 2 cups kefir


  • Heat griddle or skillet.
  • Combine dry ingredients. Add oil and milk and stir until just moistened.
  • You may need a little more milk or flour to make the consistency right, so adjust as needed.
  • If eggs are not a problem for you, you can use 2 eggs instead of the flax seed. Add the eggs with the wet ingredients.
  • Cook on greased griddle on medium heat until bubbles begin to pop and stay open. Flip and cook until the other side is lightly browned.

Add Your Own Notes


Serving: 96gCalories: 228.2kcalCarbohydrates: 9.4gProtein: 4.7gFat: 19.6gSaturated Fat: 4.7gCholesterol: 17.1mgSodium: 588.3mgFiber: 1gSugar: 0.1g
Keyword < 15 Mins, Breakfast, Easy, Egg-free, Free Of..., From Scratch, Grains, Stove Top
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