Simple Teff Porridge
A warm, creamy porridge made from tiny teff grains. This naturally gluten-free, nutrient-dense Ethiopian staple cooks up with a slightly nutty character and a velvety texture similar to cream of wheat. Ready in 15 minutes, it makes a wholesome breakfast that pairs beautifully with berries and a drizzle of honey.
For 4 servings
- prep · ~1 min
Rinse the teff grains.
Place the teff in a fine-mesh sieve and rinse under cold running water for 30 seconds. Drain well.
- boil · ~5 min
Bring water to a boil.
Combine the rinsed teff, 3 cups water, and a pinch of salt in a medium saucepan. Bring to a rolling boil over high heat.
TIPStir once when you add the teff so it doesn't clump on the bottom. - simmer · ~15 min
Simmer the porridge until thick and creamy.
Reduce heat to low, cover, and simmer gently for 12–15 minutes. Stir every few minutes to prevent sticking. The porridge is ready when the grains are tender and the mixture is thick and glossy.
TIPThe porridge will thicken further as it cools. Stir in an extra splash of water or milk to loosen it if desired. - mix · ~1 min
Stir in milk for extra creaminess.
Remove from heat and stir in the milk. Adjust consistency with more milk if you prefer a looser porridge.
- assemble · ~1 min
Ladle into bowls and add toppings.
Spoon the hot porridge into bowls. Drizzle with honey and top with sliced banana. Serve immediately.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse teff in a fine-mesh sieve to remove any dust or tiny stones.
- 2Stir the porridge every 2-3 minutes while simmering to prevent sticking to the pot.
- 3The porridge thickens significantly as it cools, so remove from heat while still slightly loose.
- 4For a richer porridge, swap half the water for milk or a dairy-free alternative.
- 5Cooked teff porridge keeps in the fridge for 3 days; reheat with a splash of milk or water.
- 6Toast the teff in a dry pan for 2 minutes before boiling for a deeper, nuttier flavor.
Adapt it for your goals.
Vegan
Replace the dairy milk with full-fat oat or coconut milk, and use maple syrup or date syrup instead of honey for a completely plant-based porridge.
savorySavory
Omit the sweet toppings, swap the milk for broth, and finish with a drizzle of olive oil, sautéed mushrooms, and a fried egg for a hearty, savory breakfast.
high proteinHigh-protein
Stir in one scoop of unflavored protein powder after cooking, and top with a dollop of Greek yogurt (or plant-based) and a handful of nuts.
Why this is on our healthy list.
Naturally gluten-free
Teff is a tiny ancient grain that contains no gluten, making this porridge safe for those with celiac disease or gluten sensitivity.
Good source of complex carbs
Teff provides slow-release energy to keep you full and satisfied throughout the morning.
Rich in iron from teff
Teff is one of the few grains with a naturally high iron content, supporting healthy blood oxygen transport.
Calcium from milk and teff
Both the teff and the added milk contribute calcium, which is essential for strong bones and teeth.
Frequently asked questions
Yes, rinsing in a fine-mesh sieve removes any dust or small debris that may be present in the grain.
