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3-Ingredient Teff Crackers {Gluten-Free, Vegan}

3-ingredient teff crackers are a wonder: made with whole grain teff and flaxseed meal, they are vegan, nut-free, gluten-free, and packed with great flavor and super-power nutrition!

a small heap of teff crackers piled into a decorative baking dish

If you’re trying your darndest to avoid snacking between meals, you’re wasting your time. If you’re really serious about eating well, and feeling great amazing, you need to get your snack on. In fact, stop reading this post and get a snack. Right now.

May I suggest crackers?

teff crackers on a grey pate atop a colorful napkin


I’m talking about teff crackers. Easy-to-make, 3-ingredient (less the water and salt), zero crackers that will make you feel great. Energized, And anything but hungry after eating just a few.

I know, it’s a lot to ask from a cracker, but I’m here to show you how to do it.

It starts with teff, the world’s tiniest grain.
whole grain, uncooked teff grains in a wooden bowl

Teff may be small, but it is mighty. Naturally gluten-free, high in fiber and protein, and a good source of vitamins and mineral, it has long been a staple of Ethiopian cooking. It is estimated that Ethiopians get about two-thirds of their dietary protein from teff. And as for an empowering food, consider this: long-distance runners from Ethiopia have credited their energy, health and superior running abilities to the grain. (I’m convinced!)

How to Make 3-Ingredient Teff Crackers

Transforming this nutty grain into scrumptious crackers has a few steps, but they are all simple and straightforward:

Step 1: Cook the Teff Grain

Cooking teff is much like cooking rice n that you combine the grain and water in a saucepan and cook for about 15 to 20 minutes until most of the water is absorbed. The mixture will appear thick and creamy,  like a dark version of cream of wheat.

Step 2: Stir in the Remaining Ingredients

Add the a bit of oil, ground flax, and some additional water. I add some salt here, too, but it is always optional/adjustable according to your needs and preferences. The  result of all of this mixing is a cohesive cracker dough.

Step 3: Spread & Press the Dough on a Baking Sheet

Line a baking sheet with parchment paper (for easy removal later) and transfer (dump!) the cracker dough into the center. Here comes the fun: use your fingers to press the dough out in an even layer on the baking sheet {if you can finger-paint, you can do it!).

collage of three photos showing how to make teff crackers

Step 4: Bake the Dough

No need to cut the dough before it bakes; it is actually easier with these crackers to cut once they are partially baked. These bake for a good while. For this first round. bake for 1 hour.

Step 5: Cut into Pieces & Bake Again

Remove the baking sheet from the oven and cut into bite size crackers. A pizza cutter works so well for this task! Return the crackers to the oven and bake for 55 to 60 minutes longer, until dry and crisp.

Step 6: Eat!

It is a good idea to cool the crackers before eating, too :). But as soon as they are cool enough, dig in!

Crunchy, nutty, filling, low-calorie, enjoyed by picky husbands and children (alright, I can only account for my own)–have I convinced you to embrace snacking and make a batch of these crackers?

I hope so. You can thank me later. After your fastest-ever run. 🙂

teff crackers 006

Happy baking!

More Easy and Yummy Crackers to Make:

  1. Cheese-y Chickpea Flour Crackers {grainfree, vegan}
  2. 2-Ingredient Almond Flour Crackers {Keto, Vegan, Paleo}
  3. Almond Oat Chickpea Flour Crackers {vegan, gluten-free}
  4. Multi-seed Quinoa Crackers {vegan, gluten-free}
3-Ingredient Teff Crackers {Gluten-Free, Vegan}

3-Ingredient Teff Crackers {Gluten-Free, Vegan}

Yield: 60 crackers
Prep Time: 10 minutes
Cook Time: 2 hours
Total Time: 2 hours 10 minutes


  • 2 cups water
  • 1/2 cup teff
  • 1 teaspoon fine sea salt
  • 2 tablespoons virgin coconut oil (or oil of choice)
  • 1 and 1/4 cups flaxseed meal
  • 1 and 1/4 cups water


  1. In a medium saucepan, bring 2 cups water to a boil; whisk in the teff and salt. Reduce heat to low and simmer, covered, for 15 to 20 minutes or until water is absorbed. Remove from heat and add the coconut oil, stirring until melted.
  2. Stir the flaxseed meal and remaining water into the teff mixture until blended. Let stand for 15 minutes.
  3. Meanwhile, preheat oven to 375F and line a large baking sheet with parchment paper.
  4. Spoon portions of the teff-flax mixture onto prepared sheet. Using your fingers, press it out to evenly cover the entire surface of the sheet, smoothing with fingers so that it is an even thickness (it need not be perfect).
  5. Bake in the preheated oven for 1 hour. Remove from oven and, using parchment, invert the cracker onto the sheet; peel off the parchment. Return to oven and bake for 55 to 60 minutes longer or until crackers are dry and seem crisp. Remove from oven and, using a pizza wheel or sharp knife, immediately cut into bit-size crackers (I did 10 rows, 6 columns; you can make them any size you like).
  6. Cool completely. Store an airtight container at room temperature for 2 to 3 weeks,


Storage: Store the crackers in an airtight container at room temperature for up to 1 month.

Nutrition Information
Serving Size 1 cracker
Amount Per Serving Calories 19Total Fat 1.1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 32mgCarbohydrates 1.6gFiber 0.7gSugar 0gProtein 0.6g

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