Teff Cinnamon Rolls – Soft, Warm, and Naturally Nutty
August 8, 2026 · 8 min read
Teff cinnamon rolls bring a cozy twist to a classic favorite. Teff flour adds a gentle, nutty flavor and a warm brown hue that pairs perfectly with cinnamon and vanilla. These rolls are soft, tender, and surprisingly easy to make at home.
Whether you’re looking for a gluten-friendly option or just want to try a new grain, this recipe hits the sweet spot. You’ll get all the gooey, swirled goodness you expect—just with a deeper, richer flavor.
Teff Cinnamon Rolls - Soft, Warm, and Naturally Nutty
Ingredients
Method
- Proof the yeast. In a large bowl, whisk warm milk and sugar.Sprinkle in yeast and let it sit for 5–7 minutes until foamy. If it doesn’t foam, start over with fresh yeast.
- Mix the dry ingredients. In another bowl, combine teff flour, tapioca starch, and salt. Whisk to evenly distribute.
- Make the dough. To the yeast mixture, add eggs, melted butter, and vanilla.Stir until smooth. Gradually add the dry mixture, stirring with a spatula or dough hook until a soft, slightly sticky dough forms. It should hold together but feel tacky.
- First rest. Cover the bowl and let the dough rest for 20 minutes.This helps hydrate the teff and makes rolling easier.
- Prepare the filling. Stir brown sugar, cinnamon, and a pinch of salt. Keep the softened butter ready.
- Roll out the dough. Lay parchment on the counter and lightly dust with tapioca starch. Turn the dough onto the parchment.Place another parchment sheet on top and roll into a rectangle about 12x16 inches. Peel off the top sheet.
- Add the filling. Spread the softened butter over the surface, leaving a 1/2-inch border on one long edge. Sprinkle the cinnamon sugar evenly.
- Roll it up. Using the parchment to help, roll tightly from the long side toward the clean border.Seal the seam by pinching gently.
- Slice the rolls. Use unflavored dental floss or a sharp knife to cut 10–12 rolls. If using a knife, saw gently to avoid squashing.
- Second rise. Arrange rolls in a greased 9x13-inch pan, leaving slight gaps. Cover and let rise in a warm spot for 35–50 minutes, until puffy.They won’t double, but they should noticeably expand.
- Bake. Preheat oven to 350°F (175°C). Bake 22–28 minutes, until the centers are set and the tops are lightly golden. If browning too fast, tent with foil for the last 5 minutes.
- Make the glaze. Beat cream cheese until smooth.Add powdered sugar, vanilla, and 1 tablespoon milk. Beat until creamy, adding more milk as needed for a pourable glaze. Season with a tiny pinch of salt if desired.
- Finish and serve. Cool rolls for 10 minutes, then spread with glaze.Serve warm and enjoy.
Why This Recipe Works
Teff flour has a fine texture and a naturally sweet, earthy taste. It keeps the rolls tender while adding character.
Pairing teff with a bit of tapioca or cornstarch helps the dough hold together and bake up soft. A warm milk-and-yeast base gives these rolls lift and a classic, bakery-style fluff. The filling is simple and generous, so every bite is cinnamon-forward and buttery.
What You’ll Need
- Teff flour: 2 cups (light or brown teff both work; light teff gives a slightly milder flavor).
- Tapioca starch or cornstarch: 1 cup, for structure and tenderness.
- Instant yeast: 2 1/4 teaspoons (one packet).
- Warm milk: 1 cup (dairy or unsweetened almond/oat milk), about 105–110°F.
- Granulated sugar: 1/4 cup for the dough.
- Salt: 3/4 teaspoon.
- Eggs: 2 large, room temperature.
- Unsalted butter: 6 tablespoons, melted and cooled (plus more for greasing).
- Vanilla extract: 1 1/2 teaspoons.
For the filling:
- Brown sugar: 3/4 cup, packed.
- Ground cinnamon: 2 tablespoons.
- Softened butter: 4 tablespoons.
- Pinch of salt: optional, to balance sweetness.
For the glaze:
- Cream cheese: 4 ounces, softened.
- Powdered sugar: 1 cup.
- Milk: 1–2 tablespoons, to thin.
- Vanilla extract: 1/2 teaspoon.
- Pinch of salt: optional, to taste.
Step-by-Step Instructions
- Proof the yeast. In a large bowl, whisk warm milk and sugar.
Sprinkle in yeast and let it sit for 5–7 minutes until foamy. If it doesn’t foam, start over with fresh yeast.
- Mix the dry ingredients. In another bowl, combine teff flour, tapioca starch, and salt. Whisk to evenly distribute.
- Make the dough. To the yeast mixture, add eggs, melted butter, and vanilla.
Stir until smooth. Gradually add the dry mixture, stirring with a spatula or dough hook until a soft, slightly sticky dough forms. It should hold together but feel tacky.
- First rest. Cover the bowl and let the dough rest for 20 minutes.
This helps hydrate the teff and makes rolling easier.
- Prepare the filling. Stir brown sugar, cinnamon, and a pinch of salt. Keep the softened butter ready.
- Roll out the dough. Lay parchment on the counter and lightly dust with tapioca starch. Turn the dough onto the parchment.
Place another parchment sheet on top and roll into a rectangle about 12×16 inches. Peel off the top sheet.
- Add the filling. Spread the softened butter over the surface, leaving a 1/2-inch border on one long edge. Sprinkle the cinnamon sugar evenly.
- Roll it up. Using the parchment to help, roll tightly from the long side toward the clean border.
Seal the seam by pinching gently.
- Slice the rolls. Use unflavored dental floss or a sharp knife to cut 10–12 rolls. If using a knife, saw gently to avoid squashing.
- Second rise. Arrange rolls in a greased 9×13-inch pan, leaving slight gaps. Cover and let rise in a warm spot for 35–50 minutes, until puffy.
They won’t double, but they should noticeably expand.
- Bake. Preheat oven to 350°F (175°C). Bake 22–28 minutes, until the centers are set and the tops are lightly golden. If browning too fast, tent with foil for the last 5 minutes.
- Make the glaze. Beat cream cheese until smooth.
Add powdered sugar, vanilla, and 1 tablespoon milk. Beat until creamy, adding more milk as needed for a pourable glaze. Season with a tiny pinch of salt if desired.
- Finish and serve. Cool rolls for 10 minutes, then spread with glaze.
Serve warm and enjoy.
Keeping It Fresh
- Room temperature: Store glazed or unglazed rolls in an airtight container for up to 2 days. If your kitchen is warm, keep them unglazed and refrigerate.
- Refrigerator: Keep for 4–5 days. Warm individual rolls in the microwave for 10–15 seconds before serving.
- Freezer: Freeze unglazed rolls, well wrapped, for up to 2 months.
Thaw overnight in the fridge and warm at 300°F for 8–10 minutes, then glaze.
- Make-ahead: After shaping, cover the pan and refrigerate overnight. Bake the next morning, adding 3–5 minutes to the baking time.
Benefits of This Recipe
- Nutritious grain: Teff is rich in iron, calcium, and fiber compared to many wheat flours.
- Gluten-friendly: Teff and tapioca create a soft crumb without wheat. Great for mixed-diet households.
- Deep flavor: The natural nuttiness of teff balances sweetness and makes the cinnamon shine.
- Approachable method: No complicated techniques—just a short rest, a simple roll, and a straightforward bake.
Common Mistakes to Avoid
- Overheating the milk: Milk hotter than 110°F can kill yeast.
Warm to touch is perfect.
- Skipping the rest: The 20-minute dough rest helps hydrate teff. Without it, the dough may crack when rolled.
- Using too much flour: Teff dough should be tacky. Heavy dusting will make the rolls dry and dense.
- Underbaking: If the centers look gummy, give them a few more minutes.
Cover with foil if browning too fast.
- Filling leakage: Leave a small clean border and roll tightly to keep the filling inside.
Variations You Can Try
- Maple pecan: Add 1/2 cup chopped pecans to the filling and swap half the brown sugar for maple sugar. Finish with a maple glaze.
- Raisin swirl: Sprinkle 1/2 cup plumped raisins over the cinnamon sugar before rolling.
- Orange cardamom: Zest one orange into the dough and add 1/2 teaspoon ground cardamom to the filling. Glaze with orange juice instead of milk.
- Dairy-free: Use plant milk and vegan butter; swap cream cheese for a dairy-free alternative or a simple powdered sugar glaze.
- Extra gooey: Blend 2 tablespoons softened butter into the brown sugar filling and add 1 tablespoon milk for a sticky caramel-style center.
FAQ
Can I use only teff flour without starch?
Yes, but the rolls will be denser and more crumbly.
Using tapioca or cornstarch gives the dough elasticity and a softer bite.
Is teff flour the same as teff grain?
Teff flour is ground from teff grain. The grain is whole and tiny, while the flour is the fine, baking-ready form. Use flour for this recipe.
How do I make these vegan?
Use plant milk, vegan butter, and a flax egg (2 tablespoons ground flax + 5 tablespoons water, rested 10 minutes) for the two eggs.
Top with a dairy-free cream cheese glaze or a simple vanilla icing.
My dough is very sticky—did I do something wrong?
Slight stickiness is normal. Dust the parchment lightly with starch and use a top sheet of parchment to roll. Avoid adding lots of extra flour.
Can I bake them in a round pan?
Absolutely.
Use two 9-inch round pans or one large oven-safe skillet. Keep slight gaps between rolls for even baking.
What if I only have active dry yeast?
Bloom active dry yeast in the warm milk with sugar for 10 minutes until foamy, then proceed. You may need an extra 5–10 minutes for the rise.
How can I tell when they’re done?
The tops should be lightly golden and the centers set, not wet.
A thermometer inserted into a center roll should read about 190–195°F.
Wrapping Up
Teff cinnamon rolls bring comfort, warmth, and a unique flavor that stands out from the usual. The dough is easy to handle, the filling is generous, and the glaze ties everything together. Whether you’re baking for a special morning or just because, these rolls deliver soft, fragrant swirls with a wholesome twist.
Warm from the oven, they might become your new favorite way to bake with teff.
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