Moist Soaked Teff & Millet Bread – Gluten Free & Vegan!

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Moist Soaked Teff-Millet Bread - Gluten Free & VEgan

If it is one thing I am sorely lacking on this blog…it would be yeasted breads.  Gluten free AND vegan breads are a very tricky endeavor, and most recipes and experiments that I try are not worth sharing.     There are lots of reasons gluten free egg free breads are problematic.

  • eggs provide much needed lift to dense-leaning gluten free breads.  Without eggs to lift away, bricks are a very common side-effect!
  • because we can’t use wheat (and the structure gluten provides!), breads are not as willing to lift up …yeast or no yeast.  And this lack of structure can also result in crumbly breads.

I have made more gluten free vegan breads than I can shake a stick at.  Without a doubt, using eggs makes gluten free breads SO much easier!  Problem is…my son can’t have them still, and he LOVES bread!  So I also need to make sure the breads are as wholesome as possible, and as simple to digest on his belly as possible.  I ran across this  recipe months and months ago and have been playing with this recipe ever since!

Enter soaking grains.  In layman’s terms, soaking the grains in an acidic medium allows for those protective coatings to be broken down so that our bodies can digest them easier, and get all the nutrients more readily too!  You can read more information here.

I have experimented with multiple grain combinations and ratios and have definitely been most happy with the one I share with  now.  I almost always find whole millet in the bulk food section, and buy my teff online.  UPDATE: We stopped using millet for my son recently and make this with half teff and half brown rice now…still great!!

While I prefer the mini loaf and English muffin route, I have done this as a loaf as well.  It is important to use a sturdy bread pan, here is my favorite loaf pan.   But English muffin rings are so darn cheap, and there is no sunken cavity afterwards…the small amount of dough is easy enough to lift!!  I suggest at least 8,rings and at $5/4, they will not break the bank.  Better yet,  you have convenient single servings ready to go.

A perfect, moist gluten free vegan bread that holds for days and does not crumble.  A lovely sourdough tang..I simply cannot get enough of this bread!  Yum!

METHOD NOTE: I tried doing this in my food processor for those who do not have high powered blenders, but the teff grains were just too tiny for my faithful Cuisinart to pulverize.  However, I ALSO tried this with soaking the flours and it worked well.  Reduce the liquid to  1 2/3 cups water and use the same measurements as the grains for the flours.

Moist soaked teff millet bread gluten free & vegan

4.7 from 6 reviews
Moist Soaked Teff & Millet Bread - Gluten Free & Vegan1
Prep time: 
Cook time: 
Total time: 
Serves: 12
  • 2 cups water
  • 2 tablespoons raw apple cider vinegar, or kombucha
  • 1 cup +2 tablespoons whole grain teff
  • ½ cup + 1 tablespoon whole grain millet
  • ½ cup + 1 tablespoons brown rice (I have used basmati & short grain)
  • ¼ cup light olive oil or other melted fat
  • ¼ cup tapioca flour (or other starch)
  • 3 tablespoons honey (you need to use at least a tablespoon for the yeast, but you can play with the amount if you like 'sweet brown bread')
  • 3 tablespoons chia meal or ¼ cup flax meal
  • ¾ teaspoon sea salt
  • ½ teaspoon guar gum or xanthum (you can use 1 tablespoon gelatin or 2 tablespoons psyllium husks instead if you like)
  • ¼ cup warm water
  • 2¼ teaspoons yeast (or 1 packet)
  1. Either before going to bed, or first thing in the morning, place the water and vinegar into a high powered blender jar (i.e BlendTec or Vita-Mix). If using the flours, start them soaking in a bowl.
  2. Stir in the teff, millet, and brown rice, set aside for at least 8 hours. The longer you let it sit, the more fermented it will taste, fyi.
  3. Pour in the oil, and whir, on high speed for one full cycle (about a minute) until all the grains are pulverized and the mixture looks like a batter. Teff is super tiny, so there will be some specs of it left.
  4. Meanwhile, proof your yeast by whisking your yeast into the warm water. Set aside for a few minutes to get a slightly poofy, creamy froth. If it doesn't do this, your yeast is old or the water was too hot and you likely killed it....start over.
  5. Add the remaining ingredients to the blender jar and whir briefly until mixed.
  6. Add in the proofed yeast, whir to blend (not too do not want the batter to heat up too warm and kill the yeast).
  7. Decide whether you would like to use a loaf pan or English muffin rings (my preference) and grease them up. I can make about 11-12 English muffins with this batter.
  8. Pour the thick, sticky batter into the rings (you should need the help of a spatula to move it), about ⅔ of the way up. If doing a loaf pan, use a sturdy pan, I linked to the one I use above.
  9. Let the dough rise in a warm place. I like to use my oven that has been briefly heated and then turned off. My English muffins rarely take longer than 15 minutes to rise to just under the rims of the rings, and my loaf takes at least 30-45 minutes. We are not going for double in size here, about half that!
  10. Without removing the pan, turn the oven on the 375 degrees.
  11. Bake for 20 minutes until golden brown and the internal temperature is at least 205-210 degrees. If using a loaf, this takes me about 50-55 minutes to reach that temperature.
  12. Remove from the oven and let it fully cool for the best texture.
  13. Store in an airtight place, in the freezer if you like!


Teff, millet, and brown rice grains

Teff, millet, and brown rice grains

This recipe was shared at Whole Foods Friday, GF Fridays, Wellness Weekend, Healthy Vegan Fridays, Lunchbox Love, Simple Meals Friday, Mostly Homemade Mondays, Natural Living Mondays, Make Your Own Monday, Tasteful Tuesday, Fat Tuesday, Slightly Indulgent Tuesday, Hearth & SOul, Traditional Tuesdays, Tuesday Greens, Eco Kids Tuesday, Well Fed Wednesday, Seasonal Celebration, GF Wednesday, Wheat Free Wednesday, Whole Foods Wednesday, Real Food Wednesday, Frugal Days Sustainable Ways, Healthy 2Day Wednesday, Wildcrafting Wednesday, Pennywise Platter, Full Plate Thursday, Simple Lives Thursday, Thank Your Body Thursday, Tasty Traditions,Lunchbox Love, From the Farm Hop.,

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When her third child was born with severe food allergies, Tessa took to the kitchen to figure out how to feed her family well. Always up for a culinary challenge, their journey has taken many twists and turns! Lots of Paleo, and lots of top 8 free. Good food for families, that's what she's about!

Posted in Breads & Muffins Tagged with:
57 comments on “Moist Soaked Teff & Millet Bread – Gluten Free & Vegan!
  1. Kelly Smith says:

    Tessa, I am so excited to try this recipe! I just made a version of the unsoaked teff bread, and it was amazing. I know soaking makes it even more healthy, so thank you for posting this.

  2. Amber says:

    Just lovely, Tessa! I aspire to bake like you one day my friend. I’m getting there…

    Have a fabulous weekend.


  3. Elle says:

    Tessa, this looks so good.

    I’m not sure if my cooking skills are up to par with yours but I think I might need to try it out for this one.

    I like the fact that you are so conscious of food allergies. It looks like there are more people than ever that have to deal with food allergies.

    Thanks to people like you though they are not completely limited in what they can have. By sharing these recipes you are helping others that are dealing with food allergies.

    Thank you for that! There are also some of us that just want a chance to eat healthier and treat our bodies as well as we can.

    Now it is off to the kitchen to see if I can make this successfully.

  4. Kerstin says:

    Good morning!

    This sounds delicious – but if I don’t have a high powered blender, can I simply soak the flours – teff, millet, and brown rice? Just curious, before I go through the effort here.

    Thanks, and I apologize for the laziness on my behalf…


    • Kerstin! I actually attempted this in the food processor to see if I could get it to work for those with no high powered blender, but the teff wouldn’t budge! Yes, soaking the flours should work the same, but I think you use slightly less flour than the whole grain. This is a thick quick bread texture…I will attempt this next time with flours and see if I can figure out the measurements! If you do it before me, let me know!

  5. This looks great! I too have discovered the genius of baking breads in English muffin rings – and they freeze so nicely. I’m pinning this recipe for sure.

  6. Always looking for good bread!! Thanks for linking up at our Gluten Free Fridays party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! :)

    Can’t wait to see what you are bringing to the party this week! We have another GREAT giveaway!

    Cindy from

  7. Tammy Eakes says:

    I am so terribly intimidated by bread recipes but I have got to do something about that because I’m trying so hard to get bread and other processed foods out of my pantry!
    Not sure if I have the nerve to try this recipe yet but I’m def keeping it for when I do get the nerve up.
    I found your post through Thank Your Body Thursday. My post is for Almond Oat Dark Choc Bars (no flour or added sugar, GF and Vegan). Here’s the link:

  8. Leona says:

    Hi! What a great looking recipe! Just wanted to let you know about From the Farm blog hop. We have between 200-300 posts linked up every week, and about 10000 views a week. It is a great way to promote exposure to your site. Your recipe is just the kind of thing we are looking for! Check us out every Friday and link up! Thanks.

  9. Balvinder says:

    I am new to teff but would love to try. The bread look perfectly baked.

  10. Miz Helen says:

    Wishing you a peaceful Memorial Day Weekend and thank you so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

  11. Your bread sounds so wholesome. I’ve heard so many good things about soaking grains. Love how it looks made in the English muffin pans!

  12. Amanda says:

    I’m going to try this, but blend my teff in my coffee grinder before I soak as I only have a food processor. I’ll let you know how it goes.

  13. Pat says:

    Tessa, I have made the bread twice in a loaf pan. It is delicious. One problem, though is it raises nicely, but before it is completely baked, it sinks in the middle leaving a large hole. Any suggestions? I live in Flagstaff AZ and elevation is 6600 feet, not sure if that is causing a problem or not.

    • Hi Pat!! GF Vegan breads are tricky for this very reason. Without eggs for structure, the sinking hole problem is a common one….this is why I like to do them as English muffins or mini-loaves…with not as much weight o lift…the chemistry works and the structure remains intact. Some ideas to play with: adding a protein like a bean flour or nut/seed flour (or some whole nuts) for additional structure. Additional flour to thicken it up and it make it easier for the weight of the full loaf to be supported.

  14. Hi Tessa! Thanks for sharing this recipe. I am always looking for gluten free breads which contain whole grains and this looks awesome. I love the fact that it is also yeasty, because I miss this kind of leavening!

  15. Julie says:

    Hi Tessa, My kids are very excited about this recipe, but I only have these grains already ground. I do not have a mill so I rarely buy the whole grain or seed. Have you tried this yet with flour and if so, would you share the measurements? I love your recipes and this one has my family VERY excited! Thanks for sharing with us!

    • Hi Julie! Thank you for your kind words! The last two times I have made this, I have been using the flours. Still haven’t perfected the measurements yet. Here is where I was with this last batch (more starch than I wanted, but needed to add it to thicken it up!)
      Started with same measurements as whole grains, and then ended up,adding an additional 1/2 cup tapioca starch (3/4 total). Also to proof the yeast, I used only 2 or three tablespoons as I could tell it was thin and did not want to,add additional liquid!
      At the end, you want to have a very thick batter that only pours slowly from the blender WITH assistance from spatula!

      • Julie says:

        So what about adding more of the flours as opposed to the starch? How did that batch turn out?

        • Sure Julie, I was just trying to avoid unsoaked grains for digestion reasons…tapioca is technically grain free, which is why it is not soaked in ts recipe too. The batch turned,out great!

          • Julie says:

            I’m going to give it a whirl :)! Your site is a blessing to me and my family. Thank you for putting the time and effort into all that you do.

  16. maggie says:

    Hi – can you leave out the honey or is there a substitute for it?


  17. This bread sounds fabulous but my doctor won’t let me have oil. Could I leave it out of the recipe or do I need to add a substitution?

  18. John Reeve says:

    Your bread has a wonderful crumb structure, and shows good browning. Would you mind posting the flour weights that you used in your later test batches? Weights of the whole grains vary a lot from different sources. Also, any idea why using flours requires an additional half cup of tapioca starch?

  19. joo says:

    The recipe looks amazing.
    I would like to leave out the tapioca starch or any starch.
    What Can I substitute instead to keep it the same texture?
    Thank you.

  20. Rhoda says:

    I would love to try this bread out. I have been looking for a good gluten free bread for a long time. I bought a kind called Blue Monkey bread that is really good. It has Teft, Millet, Sorghum, and Tapioca starch in it. But I am having trouble finding it anymore. Can you tell me what I need to do to make this recipe using flours instead of the grains. does the flour need to be soaked?
    Thanks. :-)

    • Hi Rhoda! The soaking gives the bread its amazing texture, so yes, I would soak! If you read the post, I let you know how to use the flours…I have had to do it many times when my blender wasn’t available on trips! (PS, I just saw this comment, sorry it took me awhile to get back to you!)

  21. Monica says:

    This is excellent! Thank you! I made the English muffins this morning. My question is about the baking time. Do you start your 20 minutes after the oven reaches temp? Or did you start it as soon as you turn the oven on? I never came close to 205 degrees. The most I could make was 180.

    • Hi Monica! I am glad they were good regardless of temp…all ovens are different, and your thermometer might be off (have you tested it in boiling water?). The temp way is not a sure fire way anyways, just another tool to have in our baking boxes. I start from the time I turn my oven on, but sometimes add an additional few minutes.

      • Monica says:

        Thank you for your reply. I haven’t thought to test my thermometer. It’s fairly new but that’s a good idea. Either way, I know I’ll be making these again. And it’s good to know when you start your timer. Thanks again!

  22. Barbara says:

    I love the muffins tin idea – perfect for burger buns too. Mine were too crumbly when I tried to slice them though. Any ideas?
    I also couldn’t get the thermometer above 180 so maybe I overcooked them.

  23. Marjorie Carrie says:

    You are a genius! Thank you for all your experimentation that led to you posting this incredibly fabulous gluten free bread recipe. My husband needs to avoid soy, corn, tapioca, sorghum. I avoid nightshades (potato) WE LOVE YOUR BREAD!!! This is the pan I bought and used – it is just over 3 inches deep:
    For the options I used brown basmati rice, arrowroot for the starch and xanthan gum. Currently I am cooking with one arm so second time I made it with flours instead of whole grains and mixed it up with my powerful 5 speed hand mixer that has 3 dough hooks. Out of curiosity, I swapped around the millet and teff amounts. To avoid the loaf collapsing as it did the first time I added a whole egg since we do not have a problem with eggs. I had forgotten to reduce the water volume for soaking flours instead of whole grains so the batter seemed a bit too loose compared to the first time I made it; I gradually added sweet rice flour(about 1/2 a cup) then spooned it into my parchment lined stoneware loan pan. As a variation, I did a hot water microwave oven proof for and hour, preheated my electric oven to 375 put the loaf in and lowered the temp to 350 and baked the bread until the internal temp was 205-210 – over and hour. I have had trouble with things burning so I have put one oven rack at the very bottom and placed a pizza stone on it. This seems to help distribute the heat more evenly and help the oven temperature to remain more constant.

  24. Anastacia says:

    I’m so glad I found your bread recipe! I’m looking to avoid guar gum or xanthum and yeast…any suitable subs? For the gums can I add egg for binding? Can I use baking soda/powder instead of yeast? Also, would gf oat flour or quinoa flour work in place for rice flour?Thanks!!!

    • Hi Anastacia! While it will certainly change the flavor and texture of the end of product, go ahead and try leaving the gum out, add an egg, and maybe 2 teaspoons leavening (1 teasp each baking powder/soda). And yes, you can sub those flours in…but it will change the end product…it would be fun to hear back from you if it works out!

  25. michelle says:

    Hello Tess,

    Thank you so much for your wonderful recipes. I am going to attempt to make this bread for my son and he is okay with eggs. I was wondering what I would remove from this recipe to include eggs.

    Thanks again,

    • Hi Michelle! This recipe is very near and dear to my heart, we make it at least two times a week and all people, gluten free or not love it too…which is a testament for a gf/vegan bread!

      To make this with an egg, leave out the chia or flax if you want, and reduce the overall liquid by 1/4 to 1/3 cup, my guess is you could even get away with two eggs for additional lift.

  26. Pam Solomon says:

    Hi Tessa,
    I am new to the concept of soaking grains. I am still in the soaking phase of this recipe, instead of using whole grains I am using flour. I measured the weight of the whole grains and used that weight in grams of flour. Should I use the original amount of liquid?
    Thanks for this great recipe!
    Pam Solomon recently posted…Vegan, Gluten Free TortillasMy Profile

    • Hi Pam! I have never done the weight measurement way with the flours….do you know about how many cups total of flour you ended up using? I would *guess* that you would be perfect with the original amount of liquid!! If you need to add some tapioca to thicken, that is ok!

  27. Seth Taylor says:

    I just used this recipe for the first time, and am very impressed! I made it with flour instead of whole grains. I’m currently eating an English muffin and it is moist, chewy, with a great texture and mild, nutty flavor. I have a mini-loaf baking in the oven, and hope that turns out as well.

    I did tweak the recipe slightly, using two eggs instead of chia meal. I think when using the flour, the overall liquid amount needs to be reduced to 1-1 1/3 cup. Using 1 2/3 cup liquid plus the vinegar, honey, oil, and yeasty water made a much too thin batter. I ended up needing to add about 6 T teff and 3 T each millet and brown rice flour, plus a bit more tapioca starch and guar gum. Granted, I did not account for the extra liquid of the eggs.

    When I make this recipe again, I will use 1 cup water, 2 eggs, 2 T vinegar and about 2 T water for the yeast, with the original flour amounts. I will let you all know how it turns out!

  28. This is so fabulous! I need to stock up on some more Teff flour!

  29. Heidi says:

    We’ve tried teff in a gluten free muffin recipe, and it was amazing. I’ve pinned this to try.
    Heidi recently posted…Frozen Fever Snowgies Craft for Kids {Baby Snowmen}My Profile

  30. Tessa, this is the loveliest-looking little bread bun I’ve ever seen! Gorgeous recipe and I love that it uses teff — such a little used grain, but so good.
    Audrey @ Unconventional Baker recently posted…Healthy Pistachio Pudding {Raw, Vegan, Paleo, Gluten-Free, Refined Sugar-Free, SCD}My Profile

  31. Laura O says:

    I’ve always wanted to try soaking first but I never remember ahead of time. I love how easy you make this sound. Definitely trying these soon!

  32. Amanda Paa says:

    this looks like such a great recipe! i’ve heard of people soaking their grains and then pureeing them to make a bread but haven’t been able to find one that uses nice whole grains like teff and millet. i absolutely love teff so i will be sure to try this!
    Amanda Paa recently posted…One-Pot Braised Beef Roast with Carrot Mash & Olives {AIP, Paleo}My Profile

  33. Pat says:

    Hi Tessa,
    Just tried you great recipe! It is SO yummy. I have been making a soaked millet/buckwheat bread for some time, but yours has an even better flavor and texture, and will now be my new favorite, since I do love Teff.

    I used one Tbl. honey, 2 Tbl. of psyllium hulls in place of gum, and baking powder instead of yeast. I still added the 1/4 c. water at the end to be sure there was enough total liquid, then stirred in 2 tsp. of baking powder. Thought you might want to know just in case some may be sensitive to yeast – and no rising time. Even forgot the starch. Rose wonderfully, and sliced perfect without it.

    Thank you for working so hard to create this, and for sharing.

    • Thank you Pat! I have been using 1 tablespoon of gelatin lately to replace the gum, it also works well! I appreciate your feedback, great to know the no yeast version works well!

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Welcome, I am happy you are here!

My name is Tessa, and I have learned to cook without almost all major allergens! I have a focus on making family foods as healthy as possible. Real food is my obsession. Gluten free, casein free, vegan, Paleo, sugar free: I have a little of something for anyone with restrictions., Take a peek, you're sure to find something delicious, and if you need any help, I am always willing to help you tweak things to YOUR tastes and dietary needs!

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