Teff pancakes are a game-changer in the world of healthy breakfasts. These fluffy, gluten-free pancakes are not only delicious but also packed with nutrition. Teff, a superfood from Ethiopia, has been a staple in East African cuisine for centuries. Known for its nutty flavor and impressive nutritional profile, it’s time to bring this ancient grain into your kitchen.
Whether you’re looking for a wholesome weekend treat or a nutrient-dense way to fuel your day, this recipe is the perfect fit. Plus, these pancakes are incredibly easy to make, using simple, wholefood ingredients that you likely already have at home.
Why Teff Is a Superfood to Love
Teff is a tiny but mighty grain, packed with essential nutrients. It’s rich in fiber, protein, and iron, making it an excellent addition to plant-based diets. Teff also contains resistant starch, which supports healthy gut bacteria and aids digestion. Additionally, it’s naturally gluten-free, making it a fantastic option for those with gluten sensitivities or celiac disease.
Fun fact: Teff is a primary ingredient in injera, the Ethiopian flatbread, but its versatility extends to breakfast recipes like these pancakes. With its earthy flavor and dense nutrient content, teff flour adds depth and health benefits to baked goods and batters.
Nutritional Content of Teff Pancakes
- High in Protein: Teff contains all nine essential amino acids, supporting muscle repair and overall health.
- Rich in Iron: This iron-rich grain boosts your energy and supports red blood cell production.
- Gluten-Free: Perfect for those following a gluten-free or wholefood plant-based diet.
- Naturally Sweetened: The recipe uses bananas for natural sweetness, eliminating the need for refined sugars.
Here is a research article on the health benefits of teff:
Unlocking the Potential of Teff for Sustainable, Gluten-Free Diets - Explores Teff's role in sustainable nutrition, addressing dietary challenges, and its global potential.
Ingredients for Teff Pancakes
Dry Ingredients:
- 120 g Teff flour
- 6 g Baking powder
- 1 g Sea salt
Wet Ingredients:
- 120 g Banana (mashed)
- 240 ml Almond milk (or other plant-based milk)
- 5 ml Cider vinegar (for vegan "buttermilk")
- 5 ml Real vanilla paste
For Cooking:
- Coconut oil
Optional Toppings:
- Fresh fruits, banana slices, a drizzle of maple syrup, or coconut yogurt.
How to Make Teff Pancakes
It's best to make the batter the night before. It only takes 10 minutes and sets you up for success in the morning!
Step 1: Prepare the Buttermilk Substitute
In a small bowl, combine almond milk and cider vinegar. Whisk well and let it sit for 10 minutes to curdle, creating a creamy vegan "buttermilk."
Step 2: Mix the Dry Ingredients
In a large bowl, whisk together teff flour, baking powder, and sea salt.
Step 3: Blend the Wet Ingredients
Mash the banana until smooth in a separate bowl. Add the "buttermilk" mixture and vanilla paste, mixing thoroughly.
Step 4: Combine and Rest
Pour the wet ingredients into the dry mixture gradually, stirring until smooth. Allow the batter to rest for 5–10 minutes so the teff flour can hydrate, resulting in fluffier pancakes.
Step 5: Cook the Pancakes
Heat a non-stick skillet over medium heat. Grease lightly with coconut oil or spray. Scoop 40 g (about 2 tablespoons) of batter for each pancake. Cook for 2–3 minutes until bubbles form and edges set, then flip and cook for another 2 minutes until golden brown.
Step 6: Serve
Serve warm, stacked high with your favorite toppings. Fresh berries, banana slices, and a drizzle of maple syrup.
Tips for Perfect Teff Pancakes
- Let the batter rest to ensure the teff flour absorbs the liquid fully, creating a better texture.
- Use a non-stick skillet to prevent sticking and achieve even cooking.
- Adjust the heat as needed to avoid burning while ensuring a fully cooked center.
More Breakfast Recipes To Try
We hope you enjoy this delicious recipe. If you give it a try, let us know in the comments below - we love hearing your feedback and seeing your recreations.
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