Banana Coco-Nut Teff Oatmeal

By: Isabel Smith, MS, RD, CDN

My favorite breakfast is hot cereal with added fruit, nuts, seeds, and shredded coconut; sometimes I’ll also add cacao nibs or goji berries to really kick it up a notch. This morning I was out of oats, so instead I decided to make one of my old-time favorites, teff cereal! Teff is a grain that is related to quinoa, and it too is a complete source of essential amino acids making it a complete protein. Teff is an Ethiopian grain that is used to make teff injera. It has a nuttier taste and the grain is smaller than quinoa. To make this (and any hot cereal meal) complete, it’s key to add healthy fat or protein, like nuts or seeds, and always try to avoid loading up on too much fruit and added sugar.  You can also replace teff in this recipe for quinoa or even oats (if you didn’t run out like I did!).

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  • ¾ cup (140 g) uncooked teff grain (can be replaced with quinoa)
  • 1 ¾ (625 ml) cups water
  • dash of sea salt


  • 1 banana, sliced
  • ½ cup (75 g) blueberries, fresh or frozen
  • 2-3 tbsp ground flaxseed
  • 2-3 tbsp cashews or other nut
  • 2-3 tbsp unsweetened shredded coconut
  • dash of cinnamon


  1. Add water, teff and salt to a medium stockpot and bring to a boil.
  2. Once the water boils, turn the pot off and leave the pot overnight (alternatively, reduce and simmer for 30-40 minutes or until the grain has expanded and is slightly sticky and the water has reduced and disappeared).
  3. The following morning (skip to step 4 if you cooked the teff at the same time to eat it), add 3-4 tbsp water to the pot and turn the heat to medium, stir every 20-30 seconds to prevent teff from burning.
  4. Add sliced banana, blueberries, flaxseed and cashews to the pot while cooking, and stir every 1-2 minutes for a total of 5-7 minutes or until the teff is heated and the other ingredients are mixed in.
  5. Serve the teff into dishes and add shredded coconut and cinnamon to each bowl.
  6. Serve and enjoy!

Prep time: 5 minutes

Cook time: 20 minutes (if done overnight); 40 minutes if cooked on the spot

Total time: 25 - 45 minutes

Servings: 2

  • Nutrition per serving:
  • Calories420
  • Fat10g
  • Saturated Fat2g
  • Cholesterol0mg
  • Sodium20mg
  • Carbohydrates65g
  • Fiber15g
  • Sugars12g
  • Protein 14g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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