Fodmap/ Sides

Teff Crackers

Teff Crackers

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Serves: 8 Cooking Time: 1 hour 20 min


  • 1/2 cup Teff
  • 1 1/2 cup bone broth
  • 1/4 cup oats
  • fresh black pepper
  • spices of choice
  • 2 tbsp sesame seeds
  • ghee spray



Bring the bone broth to a boil with the teff. Stir, cover and let cook for 35 minutes. Preheat the over to 350 F.


Add oats, black pepper, spices and sesame seeds and cook uncovered for 10 minutes. It should have soaked up most the water and be a porridge like consistency.


Take a baking sheet and line it with parchment paper. Spray a good amount of ghee spray all over the paper and take a large spoon and dollop the teff mixture into 8 spread out spoonfuls.


Wet the back of the spoon with water and use it to flatten out the crackers so they are about 1/8 inch thick. Bake for 10 minutes.


Lower the temp to 325 F and bake for 35-40 minutes, turning each one over about halfway through.


Let cool at room temp before breaking each one in 2 and eating or storing for 4 days.


Pro Tip: Shut the oven and let them cool down in the oven for 20 min before moving to a rack for maximum crunch.


One of my good friends, well aware of my belly pain and semi low fodmap diet, brought me Teff as a house gift while I hosted dinner. She is a fabulous nutritionist well versed in all things gluten free and suggest I cook it up as a delicious porridge.

I took her advice and Teff is a good base for any stew or toasted and sprinkled on a salad. After a bit I was a little in a food slump and decided to experiment a bit and see what I could conjure. I found that mixed with some oats and spices and then cooked long and slow it really shines as a cracker. It’s a little crunchy on the out skirts and tender as you move inwards. The cracker can hold its own with cheese (preferably low fodmap like parmensan), butter and jams, and of course alone.


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