• Skip to main content
  • Skip to header right navigation
  • Skip to after header navigation
  • Skip to site footer
The Healthy Home Economist

The Healthy Home Economist

embrace your right to a lifetime of health

Get Plus
  • Home
  • About
  • My Books
  • Shopping List
  • Archives
  • Log in
  • Get Plus
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube
  • Get Plus
  • Log in
  • Home
  • About
  • Subscribe
  • Archives
  • My Books
  • Shopping List
  • Recipes
  • Healthy Living
  • Natural Remedies
  • Green Living
  • Videos
  • Natural Remedies
  • Health
  • Green Living
  • Recipes
  • Videos
  • Subscribe
Healthy Home Economist / Archives / Recipes / Special Diets / Gluten Free Recipes / Toasted Teff Porridge Recipe

Toasted Teff Porridge Recipe

by Sarah Pope / Affiliate Links ✔

Jump to Recipe

toasted teff porridge with fruit

Teff is a nutritious gluten-free cereal grain that makes an excellent bowl of porridge! Native to Africa, this tiniest of cereal seeds is becoming popular in the West due to the explosion of those with gluten sensitivity in recent years.

If you’ve discovered that the gluten-like protein avenin in oatmeal aggravates your Celiac symptoms, then teff is a good choice for a switch.

You can prepare teff porridge in one of two ways:

  • Toasting
  • Soaking

Toasted teff porridge as described in the recipe below, enhances the natural nutty flavor and is my personal favorite method.

If you have a particularly sensitive stomach, I would suggest soaking it overnight first. This will enhance digestibility a bit, although teff is not particularly high in anti-nutrients when compared to other cereal grains.

Overnight Teff Porridge

When soaking teff before cooking, follow the method below.

  • Place 1 cup dry teff grain, 3 cups filtered water, and a bit of sea salt in a pot, mix well and cover. Let sit overnight.
  • In the morning, add optional 1/4 teaspoon cloves and cook for about 10 minutes until the water is absorbed and the porridge is of desired consistency. As you can see from the picture, cooked teff looks very similar to Cream of Wheat, just a darker color.
  • Serve with your favorite whole sweetener (I prefer seasonal raw honey) and/or fruits and nuts of choice.

I have just finished a bowl of teff porridge as I type this. It makes a great afternoon snack as well as a hot breakfast.

Already love teff porridge? Other delicious gluten-free cereal options are soaked and cooked pearl millet or amaranth porridge.

Amaranth is a slightly nutty-tasting cereal grain similar in flavor to teff that also offers an excellent protein profile.

Quinoa and cream of buckwheat are other Celiac safe alternatives that are a bit milder in flavor.

Toasted Teff Porridge Recipe 1
5 from 2 votes
Print

Toasted Teff Porridge

Classical recipe for teff porridge best enjoyed for breakfast hot in a bowl with your choice of healthy fat, whole sweetener and nuts or fruit topping.

Course Breakfast
Keyword gluten free, toasted
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4
Calories 205 kcal
Author Sarah Pope

Ingredients

  • 1 cup teff grains preferably organic
  • 3 cups filtered water
  • 1 Tbl butter preferably organic and grassfed
  • 1/4 tsp ground cloves preferably organic
  • 1/4 tsp sea salt

Instructions

  1. Heat a large saucepan over medium heat, add sprouted (or unsprouted) teff grains and toast, stirring frequently until the grains begin to pop which takes just a few minutes.

  2. Add the water, sea salt, butter and optional cloves.

  3. Bring to a boil, cover and cook for 8-10 minutes stirring occasionally. Remove promptly from the heat at 10 minutes even if it looks like it should cook a bit longer. The porridge firms up a lot when it cools slightly.

  4. Serve warm with choice of healthy fat and whole sweetener or fruit of choice.

  5. Refrigerate leftovers. 

Recipe Video

Nutrition Facts
Toasted Teff Porridge
Amount Per Serving
Calories 205 Calories from Fat 34
% Daily Value*
Fat 3.75g6%
Cholesterol 8mg3%
Sodium 26mg1%
Carbohydrates 37g12%
Fiber 4g16%
Protein 7g14%
Calcium 100mg10%
Iron 3.6mg20%
* Percent Daily Values are based on a 2000 calorie diet.

hot teff cereal

FacebookPinEmailPrint
Category: Gluten Free Recipes, Porridge, Vegetarian Breakfasts
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: Amazon #1 bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

You May Also Like

Boiled Peanuts Recipe (+ Video on How to Eat Them)

Boiled Peanuts Recipe (+ Video on How to Eat Them)

small white bowl of miso brown butter on white plate with two ingredients

Miso Brown Butter

wild rice casserole in glass dish on granite

Classic Wild Rice Casserole

homemade tortilla chips

Homemade Corn Tortilla Chips (+ Video)

gluten free banana bread

Gluten Free Banana Bread Recipe

russian custard

Russian Custard (best substitute for dairy cream)

Going to the Doctor a Little Too Often?

Get a free chapter of my book Traditional Remedies for Modern Families + my newsletter and learn how to put Nature’s best remedies to work for you today!

We send no more than one email per week. You will never be spammed or your email sold, ever.
Loading

Reader Interactions

Comments (5)

  1. Lenora Schaber

    Feb 12, 2024 at 5:38 pm

    5 stars
    I made teff porridge for the first time over the weekend using your recipe, but substituted roasted beet puree for the water. I needed to add a little water to finish cooking it per the instructions. I refrigerated it overnight and enjoyed some this morning warmed with some cinnamon and blueberries topped with homemade coconut milk yogurt. The porridge tastes so good and needed no additional sweetener. Being gluten free, teff comes in handy when I bake gluten free bread, but until your post, I’d never considered its other uses. Thank you for such an easy, delicious recipe.

    Reply
    • Sarah Pope

      Feb 13, 2024 at 12:41 pm

      So glad you enjoyed it! Yes, teff is delicious and very much an underappreciated gluten free grain.

  2. Clare Reeds

    Apr 30, 2020 at 4:58 pm

    Do you have a source for organic Teff?

    Reply
  3. Clare Reeds

    Apr 30, 2020 at 11:59 am

    Thank you for the recipe!
    My son and I have been experiencing stomach aches with the steel cut oat meal I would occasionally make and that sent me looking for an alternative breakfast porridge. So we tried this. It reminds me of cream of wheat. It was tasty.

    Do you have a source for organic teff? Best I can find is non GMO.

    I am going to try your amaranth porridge as well. I’d love a recipe that mixes the two. Any ideas?

    Even better is if you had a recipe to make this in an instant pot though if I remember correctly the WAPF types eschew the use of pressure cookers for everyday meals. Maybe that’s changed?

    Reply
    • Sarah Pope MGA

      Apr 30, 2020 at 12:07 pm

      I don’t use an Instant Pot. Here’s why. https://www.thehealthyhomeeconomist.com/pressure-cooker-pros-and-cons/

5 from 2 votes (1 rating without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Sidebar

Mother Nature’s Medicine Cabinet

5 Secrets to a Strong Immune System

Loading

The Healthy Home Economist

Since 2002, Sarah has been a Health and Nutrition Educator dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. Read More

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Check Out My Books

Mother Nature’s Medicine Cabinet

5 Secrets to a Strong Immune System

Loading

Contact the Healthy Home Economist. The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. By accessing or using this website, you agree to abide by the Terms of Service, Full Disclaimer, Privacy Policy, Affiliate Disclosure, and Comment Policy.

Copyright © 2009–2025 · The Healthy Home Economist · All Rights Reserved · Powered by BizBudding Inc.

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.