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.
Servings: 12 muffins
Calories: 121kcal
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 or lemon water (see notes)
- 1 cup unsweetened applesauce
- 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 while the teff cooks.
- 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 thick, stirring frequently to prevent sticking.
- Preheat the oven to 375°F (1p0°C) and line a muffin tin or use a nontoxic nonstick tin.
- Drain the dates, reserving the soaking water if desired. You can use 3 tablespoons of this soaking water in place of the hot water in the next step.
- Blend: Add the cooked teff, orange juice, applesauce, ground flaxseed with 3 tablespoons hot 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 too wet—add a little water as needed if it feels stiff.
- 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.
Notes
Find my teff here, under 'Shop Healthy Ingredients'.
Soak the dates in hot water to ensure a smoother blend.
Lemon water (orange juice substitute): Mix ¼ cup fresh lemon juice with ¼ cup water to replace the orange juice. The muffins will be less sweet. (116 kcals, 3g protein, 3 grams fiber, 7g sugar.)
Apple: Do not exceed ⅔ cup diced apple to avoid excess moisture
Add ½ teaspoon ground nutmeg for a warmer, more spiced flavor.
Muffins: 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.
Serve with Greek-style yogurt for a complete protein-rich breakfast.
Nutrition
Calories: 121kcal | Carbohydrates: 20g | Protein: 3g | Fat: 4g | Saturated Fat: 0.4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Sodium: 58mg | Potassium: 269mg | Fiber: 3g | Sugar: 8g | Vitamin A: 1823IU | Vitamin C: 6mg | Calcium: 71mg | Iron: 1mg
