Without Wheat: Blueberry Streusel Teff Muffins

teff flour muffins

I decided to finally try using the teff flour I bought months ago. Muffins always seem like a forgiving baked product, so I started with a muffin recipe. It seems as though a lot of the available recipes require another flour in addition to the teff flour. The flour can make a drier product so a recipe that has sweet potatoes, bananas, applesauce, and berries would seem to be a good fit. I took a conventional recipe and modified the flours.

Why bother with teff

I am trying to cut back on wheat as I seem to be very sensitive to it. That said, I absolutely love eating my carbohydrates so some experimentation was in order. Teff is a fine grain that is versatile. It grows in African countries, but is also grown in this part of the world-Idaho of all places! For those needing to eat gluten free (not just wheat free), teff fits the bill as well. While I used this product in muffins, it can be added to waffles, other baked goods, cooked cereals, and stews.

Nutritionally speaking

This grain is high in minerals like iron and magnesium. It’s a good source of calcium, zinc, selenium, and some B vitamins. In addition to being a good source of vitamins and minerals, it provides both protein and fiber. A 3/4 cup of cooked teff provides 6.5 g of protein and 4 g of fiber. For more detailed nutrition information and recipes, the whole grain council offers extensive information on all whole grains along with some other interesting recipes, including some additional interesting teff recipes.

Blueberry Teff Muffins With Streusel Topping

Great muffin recipe using teff flour.
Prep Time8 mins
Cook Time22 mins
Servings: 12
Calories: 199kcal

Equipment

  • Oven

Ingredients

  • ¼ c canola oil
  • 1 c skim milk
  • 1/2 tsp vanilla
  • 1 whole egg
  • 1 c teff flour
  • 1 c Bob's Red Mill 1 to 1 Gluten Free Flour
  • c sugar
  • 1 Tbsp baking powder
  • ½ tsp salt
  • ¾ c frozen organic blueberries thawed and well drained

Streusel Topping

  • 2 Tbsp flour
  • 1 Tbsp butter
  • 2 Tbsp brown sugar

Instructions

  • Heat oven to 400°. Generously grease or spray a 12 muffin pan.
  • Mix the oil, milk, vanilla, and egg together.
  • Stir in both flours, sugar, baking powder, and salt until moistened.
  • Fold in the drained blueberries.
  • Divide the batter into the 12 muffin cups.
  • Mix the streusel topping ingredients together. Sprinkle it on top of the muffins.
  • Bake for 20-25 minutes. Remove from the pan immediately.

Notes

Nutrition Information: 199 calories, 6 g fat, 30 g carbohydrate, 4 g protein.
As is the case with most muffins, these freeze great.

If you are looking to experiment with another wheat free flour, try my buckwheat muffin recipe.These muffins are really a hit with clients and they have a touch of sweetness from the chocolate chips. They are a personal favorite of mine for freezing to grab for a quick breakfast on the run.

Have you used Teff flour in a baked product?

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Sue Rose

Sue Rose, MS, RD, LDN is a dietitian/nutritionist that has been practicing for decades. She has had a private practice for over 30 years and worked in numerous and varied settings as a clinical nutritionist and consultant. She has also taught nutrition at the college level for almost a decade. Her blogs cover nutrition for wellness and disease, as well as lifestyle. Her goal is to provide current nutrition content for educational and informational purposes that the public finds beneficial.
Sue Rose

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