Recipe description
Published on: May 21, 2026
Gluten Free
High Fiber
Digestive Support
Ingredients
Teff
6
tablespoon
Milk, whole
1
glass
Banana
1
piece
Cinnamon
1
piece
Instructions
1
In a saucepan, combine teff and water. Bring to a boil.
2
Reduce heat to low, stir in a pinch of salt, and simmer for about 15 minutes.
3
While the porridge cooks, slice the banana.
4
Once the teff has absorbed the water and is creamy, remove from heat.
5
Stir in cinnamon and maple syrup.
6
Serve warm, topped with sliced banana.
Nutrition
320 kcal
Calories
9 g
Protein
60 g
Carbohydrates
7 g
Fiber
14 g
Sugar
6 g
Fat
0.5 g
Saturated fat
0.2 g
Salt
Why this recipe fits you
- Rich in fiber from teff and banana.
- Includes polyphenol-rich cinnamon and bright fruit.
- Balanced with slow-digesting carbohydrates for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
What is teff and why is it good for breakfast?
Teff is a small gluten-free grain rich in soluble and insoluble fiber and minerals; it provides gentle, steady energy to start the day.
Is teff porridge gluten-free?
Yes. Teff is naturally gluten-free, but watch for cross-contamination in processing or shared equipment.
How do I cook teff porridge like this?
Rinse 1/4 cup teff. Simmer in 1 cup liquid (water or plant milk) for about 15–20 minutes until thick, stirring occasionally. Add sliced banana and a pinch of cinnamon.
How much banana should I use?
A ripe banana provides natural sweetness; about 1 medium banana per serving is common, adjust to taste.
Can I use dairy or plant-based milk?
Yes. You can cook with water or any plant milk (almond, oat, soy, etc.) for a creamier texture.
How long do leftovers keep and how should I store them?
Store in the fridge for 2–3 days in an airtight container; reheat with a splash of liquid if needed.
Is this suitable for kids or people with allergies?
Generally suitable for kids; skip if banana allergy or if gluten cross-contamination is a concern for sensitive individuals.
What toppings or flavor add-ins work well?
Top with fresh fruit, nuts or seeds, a drizzle of nut butter, extra cinnamon, or flaxseeds.
How does teff contribute to fiber and minerals?
Teff provides both soluble and insoluble fiber and minerals like iron and calcium; bananas add prebiotic fibers, and cinnamon offers polyphenols.
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