Pumpkin Teff Pancakes

Pumpkin Teff Pancakes - Food & Nutrition Magazine - Stone Soup
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These fall-inspired pancakes feature teff flour and pumpkin! An ancient grain native to Ethiopia, teff flour was used most commonly to make traditional flatbread or milled into porridge. It’s unusually high in calcium for a grain and boasts a high amount of vitamin C. Plus, if you’re sensitive to gluten or have Celiac Disease, these pancakes are gluten free!Pumpkin Teff Pancakes -

Pumpkin Teff Pancakes

Serves 6


  • 1 cup teff flour
  • 1 cup unsweetened vanilla almond milk (or soy, coconut, or cashew milk if preferred)
  • 1 egg
  • ½ cup pumpkin puree
  • 2 teaspoons baking powder
  • ½ teaspoon pumpkin pie spice
  • ⅛ teaspoon sea salt
  • 1 Tablespoon 100% pure maple syrup
  • 1 Tablespoon melted coconut oil (or butter)
  • ¼ teaspoon pure vanilla extract


  1. Mix the teff flour, baking powder, salt and pumpkin pie spice in a large mixing bowl.
  2. In a smaller mixing bowl, whisk the egg, pumpkin puree, vanilla, coconut oil and maple syrup together. Slowly whisk in the milk until incorporated.
  3. Add the wet ingredients to the dry ingredients and mix with a spoon until all clumps are gone.
  4. Heat a pan on medium heat. Coat the bottom with coconut oil, butter, or cooking spray to prevent sticking.
  5. Pour a small amount of batter into the pan to form about a four to five inch pancake. Wait until you see bubbles appear before flipping (cooking about two to three minutes on each side). The key is getting the pan hot enough when cooking so the cakes cook evenly and all the way through, but not so hot they burn. Tip: your pan is hot enough when you drop a splash of water into the pan and it sputters.
  6. Serve with a drizzle of maple syrup and an extra sprinkle of cinnamon or chopped walnuts. These are also great topped with almond butter!

Note: Teff flour makes a denser product than traditional wheat flour (because it lacks gluten), so don’t expect a “light and fluffy” pancake. The baking powder helps offset this. These cakes are on the moist end from the pumpkin puree, but that’s what makes them delicious!

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Natalie Colla
Natalie Colla, CDE, RDN, LDN, is a diabetes educator, food blogger and nutrition writer. When she’s not experimenting in the kitchen or the garden, you will likely find her exploring the great outdoors of her home in Idaho. Connect with her on her website, Plantastic Eating, or on Instagram and LinkedIn.