Teff flour has several unique characteristics that make it a favorite for gluten-free bakers. However, it can be hard to find and sometimes expensive when you do. If you’re looking for cheap, simple substitutes for teff flour.
In this article, we’ll discuss the top nine best substitutes for teff flour that you can try in your next baking project. keep reading!
The Best Substitutes For Teff Flour
1. Sorghum Flour
Teff flour can be substituted for sorghum flour in any recipe, especially in baking desserts like cookies and brownies . The only difference is that it will give the finished product a slightly different texture and flavor.
Sorghum flour has a more earthy taste and a denser texture than teff flour, which is lighter and has a nutty flavor.
If you want to substitute teff flour for sorghum flour, you will need to combine 2 tablespoons of sorghum flour with 1 tablespoon of brown rice flour or any other flour you like. It is important to note that the texture and taste may be different, so you may have to adjust recipes accordingly.
2. Rice Flour
Rice flour is probably the most common substitute for teff flour because it’s also gluten-free and grain-free. Use it as you would use teff in any recipe; You can use either rice or teff flour in the same recipe and it will turn out just fine, but there are some differences to keep in mind.
This ingredient has a much different consistency than teff flour and will change the taste of your dish since it does not have as strong a flavor as teff flour, but it should still work fairly well as a substitute.
If you want to go all out, try substituting brown rice flour, which will create an even more authentic flavor profile. In fact, many Ethiopian recipes actually call for brown rice flour instead of white. You can find both varieties at grocery stores and online if you don’t have access to them locally.
3. Almond Flour
Many people like to use almond flour as a replacement for gluten-free baking because it is high in protein and fat, which helps keep blood sugar levels steady. Almond flour also contains lots of vitamins, minerals, healthy fats and fiber.
When swapping out teff for almond flour in a recipe, you may need to make some adjustments to the liquid content or add an additional egg or egg yolk. Almond meal also works well as a substitute for teff if you are looking for something with fewer carbs.
To substitute for 1 cup of teff flour, you would use 1/4 cup almond meal plus 3 tablespoons of arrowroot starch. You will have to increase the liquid by 2-3 tablespoons, so add 2 eggs instead of just one.
4. Oat Flour
If you’re looking for a gluten-free alternative to teff flour, oat flour is your best option. Oats are naturally rich in protein and contain beta glucans, which help regulate the digestive system and reduce cholesterol levels.
To make this substitution, replace 1 cup of teff flour with 1 cup of oats that have been ground in a food processor or blender. You’ll find that these two ingredients work equally well when used in baking recipes that call for the same amount of ingredients; simply cut back on the amount of liquid called for by about 3 tablespoons per cup of oats.
5. Millet Flour
Millet flour is an excellent substitute for teff flour and has similar properties. It is a gluten-free grain that has a nutty flavor and is also a good source of protein and potassium. You can grind the whole grain into flour or use ground flour as an alternative to teff flour in your recipes.
The two are often used interchangeably in recipes with good results. However, because of the higher protein content of millet flour (13–15%), it may produce slightly denser baked goods than those made with traditional teff flour. Some bakers find that replacing half of the wheat flour in a recipe with millet flour makes a suitable substitution.
Because millet flour adds a crumbly texture to the recipe, it’s ideal to use it in cornbread, muffins, and pie crusts. When using it as a substitute, you may need to add more or less water to the recipe because of how much the two flours differ in their absorption rates.
6. Coconut Flour
You can substitute teff flour for coconut flour in many recipes, but you’ll need to use a little more than the recipe calls for because it’s denser. It also has a stronger flavor and an earthy aroma, so it’s best used to replace small amounts of teff flour in recipes with other flavors.
My favorite thing about substituting teff flour for coconut flour is that I don’t have to adjust the liquid content. Coconut flour absorbs more water than traditional wheat-based flours do, which means you will have less liquid available to add moisture to your recipe.
But because this is a moist product rather than a drier one, you may not notice the lack of extra liquid too much. You can also sub out some of your white flour for some coconut flour if needed, as long as it still provides enough structure and elasticity to hold together as dough.
The aroma is so powerful that it may be detected even when blended with other components. Use coconut flour in all of your baked goods that do not require rising for the optimum results.
You can make your own coconut flour by processing dry, unsweetened shredded coconut in a food processor or blender until it becomes powdery.
7. Quinoa Flour
Another option is quinoa flour, which can be used instead of teff flour in the same quantities. Quinoa flour has a mild flavor and contains protein. It also adds a slightly chewy texture to baked goods. You need to use 1 cup of quinoa flour for every 2 cups of teff flour in a recipe.
Quinoa flour has a similar consistency to teff, and it also contains vitamins and minerals that may be lacking in other flours. It is great as a binding agent in gluten-free recipes as it is naturally gluten-free and high in protein content. To remove the bitterness from the flavor, combine it with other gluten-free flours such as rice flour or almond flour, or add a little bit of sugar and butter to boost your baked goods’ flavor .
Quinoa flour may not be the best substitute if you want to use the teff flour for baking with yeast or baking with quick breads because it does not have the same leavening properties as traditional wheat-based products, but it is still a good substitute for those who do not have celiac disease and are looking to cut down on their gluten intake.
8. Tapioca Flour
A lot of people ask if they can substitute teff flour for tapioca flour and how to use it. Tapioca flour is a gluten-free, nut-free, and vegan flour that is most often used in baking goods such as pies, cakes, cookies, and breads.
Tapioca flour has a slightly sweet flavor and is made from the cassava plant. Tapioca starch is what you’ll find on the ingredient list when you’re looking for this type of flour. It’s also sometimes called tapioca flour or cassava flour. The powder has a white color and smells like cooked rice.
The texture of tapioca flour is similar to cornstarch, but it doesn’t have cornstarch’s beany flavor. You should be able to substitute 1/4 cup of tapioca flour for every 1 cup of teff flour without any problems in your recipe. However, we suggest using 1/5 of tapioca flour of the total, while the remaining 4/5 can be any other sort of flour.
9. Buckwheat Flour
Buckwheat flour is another gluten-free Teff flour alternative that is also high in protein and fiber. Additionally, it’s high in vitamins and minerals such as iron, calcium, and phosphorus, and it’s a great option for those who have allergies or sensitivities to wheat and the gluten found in most grains. So if you’re looking for a healthy alternative to teff, this may be the one.
It’s best to use buckwheat flour for yeast-based recipes, like pancakes or muffins, because it doesn’t have much of an effect on the final product when used as a substitute for teff flour.
The only downside to this substitution is that buckwheat flour has a slightly earthy taste that can be off-putting in certain types of food (like desserts).
Frequently Asked Questions
What Is Teff Flour?
Teff flour is one of the most nutritious flours on the market and is an excellent substitute for wheat flour. It’s also gluten-free, so if you’re looking to avoid gluten, teff is a great option. It’s a high-protein flour that has a low glycemic index, which means it won’t spike your blood sugar levels as much as other options.
Teff flour comes from the ground seeds of teff plants. The plant itself is native to Africa and can be found throughout Ethiopia. In fact, Ethiopians are known for making injera bread with teff flour because it doesn’t break down in liquid like wheat does; this makes it ideal for using in soups or stews.
Is Teff Flour A Healthy Ingredient?
Teff flour provides fiber and protein, as well as calcium, iron, and vitamin C. It is often used in gluten-free baking because it has a higher protein content than other gluten-free flours such as rice or almond flour.
It has relatively low sodium, which helps with hypertension, or high blood pressure. It also contains magnesium, which aids in the functioning of your cardiovascular system and the prevention of other linked diseases.
But if you can’t find teff flour in your local grocery store or bakery, you have many substitutions to try out.
Can I Substitute Teff Flour With All-Purpose Flour?
Yes, you can substitute teff flour with all-purpose flour. All-purpose flour is very common in most kitchens and is typically used for baking cakes and cookies.
When substituting teff flour with all-purpose flour, you may need to add more or less baking powder or baking soda depending on the original recipe. It’s best to consult your favorite cake or cookie recipes when using all-purpose flour as a substitute for teff flour.
Is Teff Flour Expensive?
Teff flour is more expensive than a lot of other flours, but it has a great flavor and is high in protein. It’s also gluten-free, so it can be used in gluten-free baking. It can also be used to make other types of bread, pastas, and even brownies!
Teff flour can get pretty expensive because there are only two countries where it is produced: Ethiopia and Eritrea. But there are many substitutes for this flour that you can use instead—so don’t fret if you don’t have teff flour on hand or if it’s a little too pricey for your taste.
How To Make Teff Substitutes Less Crumbly?
If you prefer, you can blend your teff flour substitutes into a smoother, finer flour. This will also include the teff substitute’s bran and germ.
How To Sweeten Teff Substitutes?
You may sweeten your teff replacement with a tiny bit of sugar. You may use maple syrup, honey, or sugar, or you can use the natural sweetness in brown rice flour.
How To Use Teff Flour Substitutes?
We don’t advise using a one-to-one teff-to-substitute ratio. Instead, gently incorporate your alternative into the mixture until you obtain the appropriate texture.
Conclusion:
There are a lot of different substitutes for teff flour. The most common substitutes for teff flour are rice flour, sorghum flour, and buckwheat flour. If you don’t have any of these in your pantry or the ones listed in our article, you can try mixing whole wheat flour with all-purpose flour or spelt flour. Cornmeal and barley are also good substitutes to try out.
No matter what substitute you use, make sure to mix it well with the other ingredients before baking so that the texture will be more uniform. For example, if you’re using quinoa flour instead of teff flour as a substitute, then blend it with some sugar first. When adding substitute ingredients like sorghum flour, make sure not to add too much, or else the batter will end up really thick. You might even want to thin it out with a little water.
As always, when trying something new, make small batches at first and keep notes on how they turn out, so you’ll know better what adjustments to make next time.
Enjoy your baking!
