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
- 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
- Cook Teff: In a small saucepan, combine teff and 2 cups water. Bring to a simmer and cook for about 15 minutes or until thick.
- Preheat the oven to 375°F (1p0°C) and line a muffin tin or use a nontoxic nonstick tin.
- Blend: Add all of 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.
- 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
Soak the dates in hot water for 10 minutes and drain if not using a high-speed blender, to ensure a smooth blend.
Lemon water (orange juice substitute): Mix ¼ cup fresh lemon juice with ¼ cup water to replace the orange juice.
Apple: Do not exceed ⅔ cup diced apple to avoid excess moisture
Add ½ teaspoon ground nutmeg for a warmer, more spiced flavor.
Bakeware: This gluten-free recipe works well as muffins or as a thin cake. Use an ice cream scoop to portion the batter evenly into a muffin tin. For a cake, use a large 9×13-inch pan or divide the batter between two 8- or 9-inch pans for more even baking. 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
