Teff
A tiny, mild grain that cooks into a creamy porridge. Naturally gluten-free.
Checked against official guidance on October 18, 2026 · How we review
Quick answer
Babies can eat teff from around 6 months, once they show signs of being ready for solids. Prepare it as shown below.
How to serve teff by age
6 months+
Smooth porridge or soft patties
Cook teff in plenty of water until very soft and creamy, then blend or mash it with a little breast milk or formula. For patties, mix thick teff porridge with mashed vegetables, shape it into fingers and bake until set.
- Size
- Cooked to a soft, creamy porridge on a pre-loaded spoon, or shaped into soft patties about the size of an adult finger, roughly 6–8 cm long and 2 cm wide (2½–3 × ¾ in).
- Check before serving
- Squash a little between your thumb and finger. It should feel soft and creamy, with no firm grains. Patties should squash with gentle pressure.
US and UK advice differ here. The AAP suggests mashed food or soft pieces no larger than ½ inch; the NHS suggests soft finger-sized pieces your baby can hold in their fist. Both agree the food must squash easily.
9 months+
Thicker porridge or patty pieces
Serve thicker teff porridge with mashed fruit or vegetables stirred in, or soft teff patties cut into small pieces.
- Size
- Soft, thick porridge, or patty pieces no bigger than about 1 cm (just under ½ inch).
- Check before serving
- Each piece should squash flat between your thumb and finger.
12 months+
Porridge, patties or in soft dishes
Offer teff porridge for breakfast, teff patties, or very soft-cooked teff stirred into stews.
- Size
- Soft porridge, or patty pieces about 1 cm (just under ½ inch).
- Check before serving
- Press a little between your fingers. It should squash flat easily, with no firm grains.
18 months+
Soft teff in family meals
Serve teff as porridge, patties, or stirred into soups and stews. Keep it soft and moist, with a sauce or stew, rather than dry.
- Size
- Soft teff in moist dishes, or bite-sized patty pieces about 1 cm (just under ½ inch).
- Check before serving
- Still do the squash test: the grains should flatten with gentle pressure.
Always have your child sit upright in a high chair or at the table, and stay with them the whole time they eat. Keep to the size and texture for their stage. Every baby develops on their own timeline.
How to prepare teff
- 1
Rinse teff in a very fine sieve under cold running water, or skip rinsing if the package says it isn't needed.
- 2
Simmer it in plenty of plain water, following the package, stirring often so it doesn't stick, until it's very soft and creamy. Add more liquid if it gets too thick. Don't add salt or stock cubes.
- 3
Mash or blend it with breast milk, formula or water to a texture your baby can manage, then let it cool.
- 4
For patties, mix cooled, thick teff with mashed vegetables, shape it into fingers and bake until set.
How much to offer
Start with a teaspoon or two of porridge, or one small patty. Your baby decides how much to eat: stop when they turn away or close their mouth. Lots of licking, squashing and dropping is normal at first.
Common mistakes
Serving it dry and loose
For babies, the CDC advises cooking whole-grain kernels and finely grinding or mashing them. Cook teff soft and serve it as porridge or in patties.
Undercooking it
Teff should be soft and creamy all the way through. If you can still feel firm grains, cook it longer or blend it.
Adding salt or stock cubes
Babies shouldn't have added salt, and stock cubes are often high in salt. Cook teff in plain water.
Assuming every pack is gluten-free
Teff is naturally gluten-free, but it can pick up gluten from other grains during harvesting and processing, and teff flour mixes can contain other flours. If your child has celiac disease, choose teff labeled gluten-free and read the full label.
Questions parents ask
Can teff be a choking hazard for babies?
Teff grains are tiny and cook soft, but loose, dry grains can scatter in the mouth, and the CDC lists whole grain kernels among choking hazards for young children. The CDC advises cooking whole-grain kernels and finely grinding or mashing them for babies. Serve teff as soft porridge or in patties, and stay with your child during meals.
Can babies be allergic to teff?
Teff is not a common allergen. It is naturally gluten-free, so it can suit children with celiac disease or a wheat allergy. If your child must avoid gluten or wheat, choose teff labeled gluten-free, because naturally gluten-free grains can pick up gluten from other grains during harvesting and processing.
Is teff healthy for babies?
Cooked teff provides carbohydrate for energy, some protein (about 3.9 g per 100 g), fiber (about 2.8 g) and magnesium (about 50 mg). It has about 2 mg of iron per 100 g, against the 11 mg a day babies aged 7 to 12 months need, but babies eat only a few spoonfuls, so it isn't counted as an iron-rich food.
Is teff gluten-free?
Yes, teff is naturally gluten-free. If your child has celiac disease, choose teff labeled gluten-free to avoid cross-contact. In the US, foods labeled gluten-free must contain less than 20 parts per million of gluten.
Can babies eat teff at 6 months?
Yes. Cook it until very soft and serve it as a smooth porridge on a pre-loaded spoon, or in soft finger-shaped patties.
Is teff a good source of iron for babies?
It has some iron (about 2 mg per 100 g cooked), but a baby's serving is only a few spoonfuls, so it gives a small share of the 11 mg a day babies 7 to 12 months need. Serve it alongside iron-rich foods like meat, beans, lentils or iron-fortified cereal.
If your baby refuses teff
- Many babies need 10 or more tries before they accept a new food. Keep offering it alongside foods they already like.
- Stir in a fruit or vegetable your baby already likes, such as mashed banana or pear.
- Try patties instead of porridge, or the other way round.
- Eat some yourself at the same meal. Babies copy what they see.
Never force or pressure your baby to eat. Some days they'll eat more, some days less, and that's normal.
Buying and storing teff
- Cool cooked teff quickly and refrigerate it within 1 hour. Spores of some food poisoning bacteria can survive cooking grains, and reheating won't remove the toxins they make.
- Cooked teff keeps for 3 to 4 days in a covered container in the fridge.
- Porridge portions and patties can be frozen for 3 to 4 months. Reheat only once, to 165°F (74°C), until steaming hot, then let them cool before serving.
- Throw away any food left out at room temperature for more than 2 hours (1 hour if it's hotter than 90°F / 32°C).
When to talk to your doctor
Contact your pediatrician, GP or health visitor if:
- You notice mild signs of an allergic reaction after eating, such as a few hives or a little vomiting. See signs of a reaction.
- You're worried about how much your baby eats, their growth, or they refuse most solid food for weeks.
Call 911999your local emergency number (such as 112 in Europe or 000 in Australia) now if your baby has trouble breathing, wheezing, can't cough or cry, has lips, mouth, tongue or throat that suddenly swell, or becomes pale, bluish, floppy or unresponsive. Also call if hives come with repeated vomiting.
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Helpful guides
Sources
- CDC: When, what, and how to introduce solid foods
- CDC: Choking hazards
- Celiac Disease Foundation: Gluten-free foods
- Celiac Disease Foundation: Sources of gluten
- NIDDK: Eating, diet, and nutrition for celiac disease
- NHS: Your baby's first solid foods
- NHS: Starchy foods and carbohydrates
- NIH Office of Dietary Supplements: Iron
- Hopman et al. (2008): Tef in the diet of celiac patients in The Netherlands (Scandinavian Journal of Gastroenterology)
- USDA FoodData Central: Teff, cooked
- USDA FSIS: Leftovers and food safety
- NHS Best Start in Life: Storing and reheating food
More first foods
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