Equipment
Ingredients
Dry Ingredients
- 100 g teff flour, brown or ivory
- 60 g whole wheat flour
- 50 g old-fashioned rolled oats
- 8 g baking powder
- 2 g baking soda
- 3 g fine sea salt
- 2 g ground cinnamon
Wet Ingredients
- 360 ml buttermilk, shaken
- 2 eggs, large
- 45 g unsalted butter, melted and cooled
- 30 g maple syrup
- 5 ml vanilla extract
Mix-ins & Cooking
- 150 g fresh blueberries, washed and dried
- 10 g unsalted butter
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 405 kcal
- Protein
- 13 g
- Carbohydrates
- 55 g
- Fat
- 16 g
- Fiber
- 6 g
- Sugar
- 14 g
- Sodium
- 603 mg
- Saturated Fat
- 9 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 5 g
- Polyunsaturated Fat
- 2 g
- Cholesterol
- 126 mg
- Potassium
- 594 mg
- Calcium
- 241 mg
- Iron
- 2.5 mg
- Magnesium
- 73 mg
- Phosphorus
- 438 mg
- Zinc
- 2.2 mg
- Vitamin A
- 148 mcg
- Vitamin C
- 5 mg
- Vitamin D
- 0.5 mcg
- Vitamin E
- 1.0 mg
- Vitamin K
- 9 mcg
- Vitamin B6
- 0.2 mg
- Vitamin B12
- 0.5 mcg
- Thiamin
- 0.25 mg
- Riboflavin
- 0.44 mg
- Niacin
- 1.9 mg
- Folate
- 37 mcg
- Water
- 143 g
- Alcohol
- 0 g
Sources: USDA FoodData Central
Method
In a large mixing bowl, whisk together the teff flour, whole wheat flour, rolled oats, baking powder, baking soda, salt, and cinnamon until well combined.
In a medium bowl, whisk the buttermilk, eggs, melted butter, maple syrup, and vanilla extract until smooth.
Pour the wet ingredients into the dry ingredients. Mix gently with a spatula just until no dry flour streaks remain. Do not overmix; the batter should be slightly lumpy. Let the batter rest for 10 minutes to allow the teff and oats to hydrate.
Preheat a skillet or griddle over medium heat (approx 190°C/375°F). Brush the surface lightly with butter.
Ladle 60ml (1/4 cup) portions of batter onto the hot skillet. Immediately press a small handful of blueberries onto the top of each pancake.
Cook for 2-3 minutes until bubbles form on the surface and the edges look set and dry. Flip carefully.
Cook on the second side for another 1-2 minutes until golden brown and the center springs back when lightly pressed.
Chef's Notes
- Teff flour is technically gluten-free, but because it is a heavy grain, we use a portion of wheat flour in this recipe to ensure the pancakes hold together well. If strict gluten-free is required, replace the wheat flour with a 1:1 GF baking blend.
- If using frozen blueberries, do not thaw them beforehand, or they will bleed excessive juice into the batter.
- The resting step (Step 3) is non-negotiable when working with whole grains like teff and oats; skipping it will result in flat, gritty pancakes.
- Leftovers can be popped directly into a toaster from the freezer for a quick weekday breakfast.
Storage
Refrigerator: 3 days — Store in an airtight container.
Freezer: 2 months — Freeze in a single layer before stacking with parchment paper in between.
Reheating: Toaster or oven at 175°C (350°F) until warmed through.
Troubleshooting
Pancakes are dark on the outside but raw/gummy inside
Cause: Heat is too high, causing the sugar and teff to burn before the interior cooks
Fix: Finish cooking the remaining pancakes in a 175°C/350°F oven for 3-5 minutes
Prevention: Lower the heat to medium-low after the skillet is preheated
Cultural Context
Teff is an ancient grain originating from Ethiopia and Eritrea, traditionally fermented to make Injera. In this modern American breakfast application, its mild, malty flavor pairs exceptionally well with the rustic texture of oats, providing a high-iron, high-fiber alternative to standard refined flour pancakes.
