Gluten-Free Teff Breakfast Muffins Recipe

Gluten-free flourless teff breakfast muffins on a white plate.

4.60 from 5 votes

Gluten-Free Teff Breakfast Muffins Recipe

Gluten-free teff breakfast muffins made with whole ingredients. Naturally sweet, flourless, oil-free, and perfect for healthy meal prep.

Prep Time20

Cook Time35

Total Time55

Course: Breakfast, Dessert, Snack

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: muffins

Calories: 115kcal

Author: Nisha Melvani

Equipment

1 Blender or immersion blender
1 Muffin tin or cake pan 2 (8×8-inch or 9×9-inch) or 1 (9×13-inch)

Ingredients

¾ cup whole teff
2 cups water
½ cup orange juice
¾ cup unsweetened applesauce plus more as needed
2 tablespoons flaxseed meal or ground flaxseeds
3 tablespoons hot water or date soaking water
½ cup pitted Medjool dates see notes
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt optional
1 teaspoon cinnamon
1 cup grated carrots (about 2 small)
1 small apple small dice, about ½ to ⅔ cup
½ cup chopped walnuts or pecans, cashews, almonds, pumpkin seeds, or sunflower seeds

Instructions

Soak the dates: Place the pitted dates in warm water and let them soak for 10 minutes. Drain, reserving the soaking water if desired.
Cook the teff: In a small saucepan, combine the teff and 2 cups water. Bring to a simmer and cook over low heat for about 15 minutes, or until very thick, stirring frequently to prevent sticking.
Preheat the oven to 375°F (190°C) and line a muffin tin or use a nontoxic nonstick tin.
Blend: Add the cooked teff, orange juice, applesauce, ground flaxseed with 3 tablespoons hot water or date soaking water, and pitted Medjool dates to a blender. Blend until completely smooth.
Whisk Dry Ingredients: In a bowl, whisk together the baking powder, baking soda, salt (if using), and cinnamon. (Optional: Add ½ teaspoon nutmeg.) Whisk until fully combined.
Combine: Add the blended wet mixture to the dry ingredients and stir until fully combined, then gently fold in the grated carrots, diced apple, and chopped walnuts. The batter should be scoopable but not wet—add more applesauce as needed (up to ¼ cup) if it feels too stiff, or a little oat flour if overly moist.
Bake: Use an ice cream scoop or divide the batter evenly between the muffin cups. Bake for about 35 minutes, or until set. The tops should feel set and slightly firm, not soft or wet Let cool before removing.
Serve with Greek-style yogurt for a complete protein-rich breakfast.

Notes

Find my teff here, under 'Shop Healthy Ingredients'.

Soak the dates in hot water to ensure a smoother blend, but no longer than 10 minutes. Drain well.

Tips for Moisture:

Squeeze the carrots dry: After grating, press the carrots in a clean towel or paper towel to remove excess moisture before adding them to the batter.
Dice the apple small + blot dry: Do not exceed ⅔ cup diced apple. Cut the apple into small pieces rather than large chunks, then pat dry lightly. Smaller pieces release less moisture and bake more evenly.
Make the muffins smaller: Fill muffin cups about ¾ full instead of making oversized muffins. Smaller muffins bake through more easily and are less likely to stay wet or gummy in the center.

Add ½ teaspoon ground nutmeg for a warmer, more spiced flavor.

Muffin size: This gluten-free recipe works best as small muffins. Use an ice cream scoop to portion the batter evenly into a muffin tin. This is a low-fat, high-moisture, gluten-free batter, which will almost always stick to paper liners. Use a greased pan instead.

Cake: Alternatively, it can make a thin cake. I used 2 (9” L x 6.5” W x 2” H) mini baking pans. Fill pans no more 1 ½ inches high to ensure the center cooks through properly.

I recommend the mini nontoxic nonstick bakeware set featured here. I used the muffin tin and rectangular pan together for this recipe.

Nutrition