Published 29 Apr 2022

In this episode of our monthly #FoodFriday segment we turn our attention to the healthy and gluten-free teff porridge.

What: Ethiopians commonly use teff in different meals. They use it to prepare injera (a sour fermented flatbread) but they also make porridge from teff.

Why: Porridge is a good breakfast for runners because it provides good, long-lasting energy. Teff contains a lot of slowly digestible and indigestible, complex carbohydrates. As a result, it has the unique property of slowly and efficiently delivering energy to the body and contributes to a healthy gut. Teff also contains essential minerals such as calcium, magnesium and potassium as a building material for muscles and bone. It is also very rich in iron, a mineral that’s essential for oxygen transport. Teff contains high-quality protein, important building blocks for the body. Teff is also gluten-free, so a good choice for those who are gluten intolerant or have celiac disease.

How: The porridge takes about 10 minutes to prepare and it serves two portions.  

When: As breakfast. Eat the porridge one to two hours before your training session or (if you train before breakfast) straight after your run.

Who: Endurance athletes and everyone else who likes a tasty and healthy porridge.


  • Per serve                          1 bowl                             
  • Energy (kcal)                    540                                   
  • Carbohydrates (g)            76                                                   
  • Protein (g)                        16                                                   
  • Fat (g)                              18                                                   
  • Saturated fat (g)                3                                                      
  • Fibre (g)                            6                                                      


  • 1 cup whole grain teff
  • 1.5 cup water
  • 1.5 cup milk
  • 2 tablespoons raisins
  • 2 tablespoons crushed walnuts
  • 2 tablespoons blueberries
  • 2 tablespoons honey

How to prepare?

1.     Bring the water in a saucepan to medium heat.

2.     Add the teff and milk and stir well.

3.     Turn the heat to medium-low, cover the pan and simmer for 8 to 10 minutes. Keep stirring so you will get a smooth porridge.

4.     If you like your porridge runnier, then add more water or milk.

5.     Serve your porridge in a bowl and serve with walnuts, blueberries, dates and honey on top.


You can replace teff with oat flakes ovary with different or vary with different nuts and fruit. You can also use almond or soy milk to prepare the teff.