If you’re looking for a gluten-free flour that has a nutty flavor and a slightly grainy texture, teff flour might be a good fit for you.
However, if you can’t find teff flour in your local grocery store, there are some great substitutes that can give your baked goods the same results.
What are the best substitutes for teff flour? Sorghum flour, rice flour, corn flour, tapioca flour, and buckwheat flour are all great substitutes that provide similar flavors or textures and are available in most grocery stores.
In this article, let’s take a look at the best substitutes for teff flour and how they may tweak the flavors in the final dish. There are some suggestions that may surprise you, so let’s take a look!
What Is Teff Flour?
Teff is a type of grass that is native to Ethiopia and Eritrea, where it has been cultivated for centuries.
The seeds of teff are incredibly small, measuring just 1/32 of an inch in diameter.
Despite their size, teff seeds are packed with nutrients, including iron, fiber, and protein.
Teff seeds are used to make teff flour, an ancient Ethiopian grain that is making its way into the mainstream.
Teff flour is made by grinding the dried seeds into a fine powder. It can be used in many recipes, from pancakes and bread to porridge and desserts!
Unlike other types of flour, teff flour does not contain gluten, making it a good choice for people with gluten intolerance.
When baking with teff flour, it is important to remember that it absorbs liquid more readily than wheat flour, so less liquid is needed in the recipe.
Best Substitutes For Teff Flour
Teff flour is a unique and delicious ingredient that imparts a subtly sweet flavor to baked goods. However, teff flour can be difficult to find, and it can be expensive when you do find it.
Fortunately, there are many delicious substitutes that can be used in its place!
1. Sorghum Flour
Sorghum flour is made from grinding sorghum grains. It’s a popular ingredient in many gluten-free baked goods, and it has a similar texture and consistency to genuine teff flour.
Sorghum flour is also packed with nutrients, including protein, fiber, and iron. Plus, it’s a good source of antioxidants and has a low glycemic index, making it a healthier choice for those with diabetes.
When shopping for sorghum flour, be sure to look for brands that are certified gluten-free.
Since sorghum flour can become quite dense, if you’re baking with sorghum flour, make sure to mix sorghum flour with another type of flour or use less than what the recipe calls for to ensure the best results.
2. Rice Flour
Rice flour is made from finely ground brown or white rice and has a light, powdery texture that makes it a great gluten-free option that can be used instead of teff flour.
It is also relatively flavorless, which makes it a good choice for pancakes or baked goods that are already heavily flavored, such as spice cakes or chocolate chip cookies.
In addition, rice flour is less likely to cause baked goods to become crumbly or dense, which is a common problem with other gluten-free flours.
As a result, rice flour is an excellent choice for those who are looking for a gluten-free baking substitute.
When using white rice flour, make sure to use one cup of rice flour where the recipe calls for ⅔ cups of teff flour. This is because white rice flour is less dense than teff flour, so you’ll need to use more than needed.
Brown rice flour tends to be denser than white rice flour, so you can use the same quantity as the recipe recommends.
3. Corn Flour
Corn flour is usually finer than teff flour and has a higher starch content, which means it doesn’t absorb liquid as well.
This makes it ideal for making pancakes, biscuits, and muffins that need to be cooked quickly. Corn flour also has a slightly sweet taste, which can be a nice addition to these recipes.
When substituting corn flour for teff flour, use about half as much corn flour as you would teff flour. This ensures that your baked goods will have the right texture and flavor without turning out too starchy.
4. Tapioca Flour
Tapioca flour is gluten-free, making it a great alternative for those with celiac disease or gluten sensitivity. It is also higher in carbohydrates than other gluten-free flours, so it can help to give baked goods a chewy texture.
When used in bread dough, tapioca flour will produce a darker appearance than teff flour. However, it can be a great way to add some extra flavor and nutrition to your baking.
When you visit a store, tapioca flour is often labeled as tapioca starch. Don’t panic — it’s the same thing, and you can use it to substitute for teff flour.
5. Buckwheat Flour
Buckwheat is a nutrient-dense seed that has been used as a food source for centuries. Although buckwheat is often classified as a grain, it is actually the seed of a flowering plant in the buckwheat family.
These seeds are small and dark, with a slightly bitter taste. Buckwheat is a good source of several vitamins and minerals, including magnesium, phosphorus, and zinc. The seeds are also rich in protein and fiber.
Buckwheat flour can be used in place of teff flour in most recipes. Compared to teff flour, buckwheat has a nutty flavor and a slightly coarser texture.
When using buckwheat flour in place of teff flour, you can use the same recommended amount for the best result.
6. Charcoal Powder
Charcoal powder can be a good substitute for teff flour in small quantities. Charcoal powder is made from pulverized charcoal, and it is typically used as a food coloring.
Charcoal powder gives food a smoky, slightly burnt flavor, and it has a heavier consistency than real teff flour. It’s often used as a thickener for sauces and soups.
When substituting charcoal powder for teff flour, it is important to use less charcoal powder than flour, as the charcoal flavor can be overpowering, and the powder can be much denser than teff flour.
However, one thing you should know is that charcoal can make your medicine ineffective.
The charcoal can absorb nutrients in your stomach and intestines, which means your meds won’t work. If you are taking any medication, it’s best to avoid this ingredient.
7. Quinoa Flour
Quinoa is a delicious and nutritious ancient grain that has been gaining popularity in recent years. Quinoa has a slightly nutty flavor that is similar to teff flour, which is why it can be a great substitute for teff, especially in baking.
Though it is often classified as a grain, quinoa is actually a seed that is high in protein, iron, and fiber. It is also gluten-free, which is why it has become so popular.
When cooked, quinoa flour has a lighter consistency than other gluten-free flour, such as teff flour or sorghum flour.
This makes quinoa flour an ideal choice for baking light and fluffy cakes! Cakes made with quinoa flour will also have a subtle nutty flavor that can complement the other flavors in the recipe.
However, since quinoa can be quite bland, you will need to tweak your recipe to include more sugar and spices to highlight the flavors.
8. Oat Flour
Oat flour is a good substitute for teff flour, as the appearance can be quite similar. Oat flour is a fine powder made from grinding oats, and it has a similar texture to wheat flour. It has a mild flavor that will complement other flavors very well.
In addition, oat flour is less expensive than teff flour and easier to find in most supermarkets. If you have oats on hand, you can also make your own oat flour at home by grinding the oats until it becomes a fine powder.
Oat flour can be used as a great substitute for teff flour in baking, especially with cookies. However, if you are baking a cake, oat flour can be quite dense, and the cake won’t turn out as fluffy.
You will need to mix the oat flour with a lighter type of flour, like rice flour, for a better result.
9. Coconut Flour
Coconut flour is another popular gluten-free option. It has a mild sweetness that pairs well with fruits and spices. Coconut flour is also higher in fiber than teff flour, which can be beneficial for digestive health.
When substituting coconut flour for teff flour, it is important to remember that it is denser than teff flour. As a result, you will need to use less coconut flour than teff flour to achieve the same results.
Since coconut flour is quite dense, it will also have trouble rising when it comes to making cakes and muffins. That’s why we suggest only using coconut flour in recipes that don’t require rising, like pancakes or shortbread cookies.
When used in moderation, coconut flour can be a delicious and nutritious alternative to other types of flour.