Blueberry Teff Muffins

Blueberry Teff Muffins

Mornings around our house can be so hectic!  Every minute counts.  Make ahead breakfast options rich in nutrients, full of good fiber, protein, and low in sugar are my favorite go to’s. These muffins are all that and they freeze well too!  A creamy green smoothie is a great companion. Together, they give me energy through to lunch time.

Teff flour has a nice, mild flavor and it’s a soft gluten-free flour – perfect for baking.  Munching on these muffins made us wonder, what took us so long to discover this easy to digest, nutritionally dense whole grain?  Yep, we are quickly becoming fans of teff.

This blueberry teff muffins recipe is slightly adapted from Alissa Segerten’s excellent cookbook Nourishing Meals.  The original recipe calls for unsweetened applesauce, for which I had none, but I did have unsweetened crushed pineapple and it made a delicious substitute!

Blueberry Teff Muffins (makes 1 dozen large muffins)
dry ingredients2 cups teff flour1/2 cup tapioca flour

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon sea salt

wet ingredients

2 tablespoons ground chia seeds

1/4 cup hot water

2 large eggs

1/2 cup coconut sugar

1/2 cup crushed, unsweetened pineapple

1/3 cup melted coconut oil

1 cup milk, (I used So Delicious coconut milk, unsweetened)

1 – 2 teaspoons orange zest

1 cup fresh or frozen blueberries


Preheat oven to 350 degrees.  Grease a 12 cup muffin pan or line with paper liners.

In a large bowl whisk together the dry ingredients.

Place ground chia seeds in another medium sized bowl.  (Grind chia seeds in the Vita-Mix.  I do a generous amount so I have some at the ready to make recipes like this.  Store extra in a glass jar in the refrigerator.)

Pour hot water over chia seeds and quickly whisk together until a thick slurry forms.  Add the eggs, coconut sugar, pineapple, oil, milk, and orange zest.  Whisk together well.

Pour the wet ingredients into the dry and mix well.  Fold in the blueberries.  Scoop the batter into the prepared muffin pan.  Fill each cup all the way.  I like to use an ice cream scoop with 1/4 cup capacity for this task.  Works like a gem!


Bake for 30 minutes and cool on a wire rack.


You can freeze the muffins once cooled, or store them in an airtight container for up to 3 days.

Not only do these make a great make ahead breakfast along with a green smoothie, but kids love them too – in their lunchbox or as snacks.

Tell me, what are some of your favorite grab and go healthy breakfast ideas?

Have a great week!


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11 Comments on “Blueberry Teff Muffins”

  1. Could you share where you find some of the newer ingredients like “teff”. If I were in Portland I’d know where to go, but Spokane doesn’t seem to have such a great supplier as Bob Red Mill.

    1. Jennie, I’m so glad you asked! After I posted I thought oops!, I should have mentioned where Teff could be found. In Spokane you can find it in Bobs Red Mill packages at Huckleberries and possibly at the northside Yokes. You can also order it from Once you get ahold of some Teff Flour and make the muffins, let me know how you like them! ag

      1. Jennie – I found mine at the Mead Yokes – they have a really big selection of Bob’s Red Mill stuff and both the Teff and Tapioca flour where there. I think I’ll check around online for better prices, though!

  2. So, I just tried the Blueberry Teff Muffins. I had never heard of Teff flour before but found it at the Yokes in Mead along with the Tapioca flour in the Bob’s Red Mill section. I also didn’t have quite enough pineapple so I ground up a Red Delicious apple in the Vitamix and added it with the pineapple. It seemed to work just fine. These nutrient packed “Mighty Muffins” are very dense but soooo delicious! I can’t wait to try them with other berries or fresh fruit this summer. (Fresh peaches from Greenbluff….mmmmmm…….) The only problem I have with these muffins are that they are so filling, I couldn’t eat another one! My brain and taste buds said “yes” but my belly said “no way”! I washed them down with a green drink along with my favorite devotional and I’m ready for my day! Thanks, Amy!!

    1. Thank you Karen! Let me know how they are with other fruits. It will be interesting to note if they are lighter when made with all crushed pineapple or all applesauce because of increased liquid. ag

  3. Amy, you have made me a Teff lover!! I made these with all applesauce and flax instead of chia seeds. They were very yummy! Keep posting the Teff recipes 🙂

    1. Yipeeeee! So happy your family liked them! Thanks for the feedback. It’s very helpful and encouraging. Good to know they work well with flax seed. Did you use flax seed meal?


        1. Thanks Erica! I’m working on a sandwich bread with Teff. Can’t guarantee anything though. For texture and flavor to come together in a GF bread is rare. Fingers crossed!


  4. Amy, I LOVE these. I am looking for iron rich baking ideas, for my father who is anemic. So I rode my bike to Natural Grocers in Colorado and picked up teff flour. (Bobs Red Mill). Teff is the magic flour and these muffins are awesome! It is a Sunday morning and i just baked these-and I left out the (flax eggs). Not sure what I was thinking, and they turned out delicious (my flax eggs are sitting in my fridge for my next recipe:) I used the flax eggs instead of the chia eggs. I also did not have oranges, so I added Dotera essential oils (3 drops) of tangerine. I also used organic applesauce in place of the pineapple-like for like portions and it worked magically. Better run, dad is waiting for his muffins!!! Thank you!

    1. Hi Laura! Kudos on how you changed these up and thank you for sharing! I’m so happy these were a hit and I’m hopeful your Dad’s condition improves 🙂

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