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Soaked Teff Crackers | Healthy Gluten-Free Snacks

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Tired of the same old crackers? Try something new with soaked teff crackers. Allergy-friendly, crunchy and salty these crackers are easy to eat for toddlers or strong enough to use for dipping.

Soaked Teff Crackers | Just Take A Bite

Normally when I do any gluten-free baking I use at least two different flours, usually three. I really like this combination.

Gluten-Free Baking with Teff

But when you are on a very limited diet and are trying to rotate starches, that gets tricky. You sometimes have to limit yourself to one grain/starch a day. Most gluten-free flours don’t work well alone (have you ever tried baking with just tapioca…it doesn’t work so well). But there is one that does.


Soaked Teff Crackers | Just Take A Bite

What is Teff?

Teff is a very hearty grain that reminds me of wheat or rye. It gives great depth of flavor to baked goods. Sometimes I use it for about a quarter of the flour in my baking.

But other times I use it alone. Like in these soaked teff crackers.

Kid-Friendly Teff Crackers

I started making these crackers for my little one and I so we had something safe to snack on. But soon the whole family wanted them. My son even requested these in place of the crackers I had already made for him.

I like to keep a batch on hand at all times for dipping (hummus is my favorite), eating with soup or for an easy snack on the go.

These teff crackers have a hint of sweetness, so they are like Wheat Thins®. But they don’t have any vegetable oils, gums or fillers. Plus the flour is soaked for better digestion. Teff crackers are the perfect solution to delicious gluten-free snacking. I love to add extra salt on top to really satisfy my craving for a crunchy, salty snack.

Soaked Teff Crackers | Just Take A Bite

Easy Gluten-Free Snack for Kids

What’s even better is how easy they are to make! It takes about one minute to get the flour soaking. Then the next day you’ll have crackers in the oven with about ten minutes of hands-on time.

This is a great project for little hands. Invite your kids into the kitchen (check out this course for help!) and show them how fun and easy it is to make food from scratch.

Double the recipe and store half in the freezer. Snack on some and save some for easy lunch packing. Teff crackers, cheese slices and homemade lunch meat make the perfect homemade Lunchable®.

The next time  you are in the mood for something crunchy make a batch of teff crackers. Just be sure to make it a big batch! They’ll go quickly.

Teff Recipes

One of my other favorite ways to use teff is to make teff porridge. It’s a great alternative to oatmeal!

Some great breakfasts or snacks are my teff and sorghum cherry bars or my teff and rice granola bars. They are both loaded with flavor.

Have you ever baked with teff?

Give it a try with these foolproof soaked teff crackers. The whole family will love them.

Soaked Teff Crackers | Just Take A Bite

Soaked Teff Crackers
Yields 50
A gluten free Wheat Thin style cracker made with teff flour.
Write a review
  1. 2 cups teff flour
  2. 4 Tbsp. extra virgin olive oil (or melted lard, tallow or butter)
  3. 6 Tbsp. warm water
  4. 1 tsp. lemon juice
  5. 1 1/2 tsp. unrefined sea salt
  6. 6 tsp. organic cane sugar
  7. 1/2 tsp. baking soda
  8. 3-6 Tbsp. water
  1. Combine the flour, fat, warm water and lemon juice.
  2. Cover and let sit 7-24 hours.
  3. Heat oven to 350*F.
  4. Add the salt, sugar, baking soda and 3 Tbsp. water to the soaked mixture.
  5. Mix and knead dough by hand until a ball forms. Add more water if needed.
  6. Split the dough into three equal parts.
  7. Cut four pieces of parchment paper (the size of a baking sheet).
  8. Place one piece of dough on one piece of parchment paper. Top with another sheet of parchment paper.
  9. Roll the dough between the paper until it is about 1/8" thick.
  10. Remove the top layer of paper.
  11. Cut into desired shapes with a pizza cutter or cookie cutters.
  12. Sprinkle extra salt on top of the dough.
  13. Transfer the parchment paper to a baking sheet.
  14. Repeat with the remaining portions of dough.
  15. Bake the crackers for about 20 minutes, until golden.
  16. Turn off oven. Leave the crackers in the oven for 7-10 minutes, until crisp.
  17. Remove from oven and let cool completely.
  18. Store crackers in an airtight container at room temperature for up to a month or in the freezer for up to a year.
Just Take A Bite https://justtakeabite.com/
 This post is linked to Savoring Saturdays.


  1. Cindy Allen says:

    Oh, wow! I can’t wait to try these! I’m on a grain-free diet and, of course, crave crunchy, salty crackers! Question: I’m also limiting my sugars due to candida. Is there a substitute for the sugar, say, maybe stevia powder? I am new to your articles…I’ll be back often : ) Thank you!

    • These are not grain free, Cindy. Just gluten free. Teff is a grain. Just want to make sure you noted that. You could make them without sugar and just have a salty cracker. I have never used stevia, but I’m guessing it would work to use a bit.

  2. Roz says:


    Would you please recheck the amount of water in your recipe…only 6Tbs to 2c teff? I tried this last night but only had a bowl of teff that was just slightly moist…but totally crumbly. Nothing close to a “dough”. I just added about 8 more tablespoons of water (lost count) and now have a “dough” but am not sure whether it is too moist or not moist enough at this point. What is meant by “soaked” in the name of this recipe?

    • Sorry for any confusion, Roz. Yes, when you “soak” the dough it is still pretty crumbly. It’s just enough moisture to get the grains soaking/fermenting. When you finish making the dough you add the rest of the water (the other 6 Tbsp. or so noted in the recipe). You may need a little more or less. But it should be around that. Enough to make the ball of dough hold together. If it’s still too crumbly add more water.

    • Mr. Frustrated says:

      Extremely difficult “dough” to work with. No matter how much water you add, it still crumbles. I added nearly double the water and it fell apart instantly. Attempt only if you like playing monopoly because its equally as frustrating to handle.
      Not for the faint of heart.

      • I’m sorry to hear these didn’t turn out for you! The amount of water it needs can be impacted by the flour. I buy the teff grains and grind it myself. If you buy it pre-ground it might be a finer grind and require more liquid.

    • I personally have never heard of bringing phytic acid back. I’m not sure that is possible.

      Soaking is fermenting. So if you prefer to let it soak for 3-4 days go for it!

      Yes, sprouting the grains would be another option. But you would have to adjust the recipe for use with sprouted grains.

      I hope that helps answer your questions.

    • Good question, Josie! It’s just so that you don’t end up adding too much water. It’s good to let the flour have time to absorb some and then when you are ready to bake see how much more you need. But if you want to add it all to soak you can.

      • Josie says:

        Thank you for this recipe! I made a double batch this morning and was impressed with how the crackers held together without any binders. I think it does work out best to follow the recipe and add the extra water right before baking. Having made such a big batch, the dough that sat around waiting to be rolled out then baked seemed to make more fragile crackers, so I surmise that adding the 3-6 tablespoons of water right before baking turns out a better cracker. If you haven’t tried baking with garbanzo bean flour, it is my personal favorite for all kinds of baked goods and doesn’t seem to require any binders.

  3. hanna Asrat says:

    hi i feel very happy b/c i’m an Ethiopian and we eat enjera (Teff ) almost every day,
    but i personally do not know that i can make crackers from teff. i sprinkle it with some sesame seed instead of salt it tastes sweet Thank you!

  4. Molly says:

    hello, I am new to Teff and to your JTAB website. I would like to try these crackers, they sound great, and would like a bit of clarification regarding the soaking. I am familiar with soaking grains but not the flours made from grains. Are you talking about soaking the actual Teff grain or the flour made from the grain? and do you prefer the brown or the ivory Teff grain or flour? I’m looking forward to trying these crackers and t other recipes of yours!

  5. Carla Hartman says:

    Hi there,

    We’re doing a rotation diet and so I’m wondering if these can be made without the sugar and the baking soda.

    • Hi Carla, Good luck with the rotation! It’s not easy, but definitely worth it. You can totally make them without sugar. That is just for flavor. The baking soda is a little more essential. It makes them a little flakier. Without it they will be harder. But you can do it.

  6. Roya says:

    Hi Mary,
    Been searching for a good teff cracker recipe that could stand on their own without a whole lot of seeds and nuts to help with the binding.

    I’ve done the first step of soaking the teff with the water, oil, lemon juice and salt. It was still very dry and crumbly so i added 4 TBSP more of water until it came together to somewhat a dough ball. It’s now in a bowl, covered and i’ll proceed with the next steps in 24 hours.

    I just want to make sure if the 1st mixture should look like a dough or does it need to be runny or crumbly?

    never worked with teff so trying to understand how the consistency should look and feel like.

    I’ll keep you posted once I finish it tomorrow. Thank you!

  7. Daniela says:

    Hi Mary,

    Thank you for this recipe. I have sprouted teff flour. Do I need to soak it for 25 hours with the first batch of ingredients?

    • If your flour is sprouted you don’t have to soak it. You can make them from start to finish all at once. Just go slowly with adding water since the sprouted flour might absorb differently. I hope you like them!

  8. Katie says:

    These are delicious, easy to roll out to the right thickness, and super crunchy! I’ve tried two versions of your other soaked crackers, and while those are good, these are amazing! Is definitely my favorite. Thanks for these great recipes that are also perfect for the low vitamin a diet.

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