• Prep-time: / Ready In:
  • Makes eight 8-inch rounds
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A spongy sourdough-like flatbread, injera serves as an edible utensil (and sometimes the entire platter) for an Ethiopian meal. The tangy taste pairs perfectly with richly spiced Ethiopian dishes, while the absorbent texture is great for soaking up extra sauce. Traditional injera batter is fermented over four days, but this quick version gets its tang from lemon juice and requires less than an hour to be ready to eat. When it’s time to feast, simply tear off a piece of injera and use it to scoop up bites of stew, greens, and other dishes for a fun and filling meal. 

Tip: You can make the batter for the injera up to 3 days in advance and store it in an airtight container in the refrigerator until ready to use.

For more inspiration, check out these tasty ideas:

By Darshana Thacker Wendel,


  • 1 cup teff flour
  • ¼ cup whole wheat flour
  • ¼ cup buckwheat flour
  • 1 teaspoon baking powder
  • ½ teaspoon sea salt
  • 2 cups sparkling water
  • 3 tablespoons lemon juice


  • In a large bowl combine the first five ingredients (through salt). Whisk in sparkling water and lemon juice until a smooth batter forms. Let rest 20 minutes.
  • Before cooking injera, set a cooling rack inside a baking sheet. (This will prevent moisture condensation from building up under just-cooked injera, so you can keep them warm without them getting sticky.)
  • Heat a medium nonstick skillet over medium. Pour ½ cup batter into the skillet in a circular motion, moving from the outer edges inward and making concentric circles that completely cover the surface of the skillet. Cook 30 to 60 seconds. Using a wide spatula, flip injera over and cook 30 seconds more. Transfer cooked injera to prepared cooling rack; cover with a clean cloth. Repeat with remaining batter.
  • Let injera cool completely. Fold or roll injera. Serve at room temperature. Place injera in an airtight container; cover. Store in the refrigerator up to 3 days.

Comments (22)

(4 from 2 votes)

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Is there a secret to getting the injera to hold together when you flip it? It looks fine in the pan for the first 30-60 seconds but when it's ready to flip it sticks to the pan and/or falls apart, like there's a binding ingredient or something missing. I'm using a non-stick skillet, tried with varying levels of heat and played around with the thicknesses of batter in the pan. Any ideas what I'm doing wrong?


Teff can be found at www.teffco.com. High quality, non-GMO, naturally gluten free and grown in US for 35+ years.

Marcey Siegel

Can this be made with a gluten free flour? I am always sad when Forks over Knives has recipes that do not include a gluten free option. It makes the recipes less useful and attractive. Please consider doing this.

Lisa, Forks Over Knives Support

Hi Marcey, Thanks for your feedback. Darshana suggests a suitable replacement for the wheat flour would be oat flour or more buckwheat flour. If you decide to try it, let us know the result!


Is there a gluten free version?

Lisa, Forks Over Knives Support

H Julie, For a gluten-free version Darshana recommends you try replacing the wheat flour with oat flour or more buckwheat flour. Let us know how it goes!

Donna Bamber

Hi; what is teff flour? I’d like to make these soon. Thanks!


Is there a salt substitute that would work? Trying to avoid all salt, oil and sugar.

Lisa, Forks Over Knives Support

Hi Bonnie, Darshana says, "You can skip the salt completely or add celery powder or green salt." Let us know your results if you decide to try it!


What if we don't use non-stick pans?

Lisa, Forks Over Knives Support

Hi Margaret, Darshana says, "You will need a non-stick skillet to make the injera, although I haven’t tested this myself, I think a well-seasoned iron skillet may work, if you make smaller size injeras." If you decide to try a skillet let us know!


I am also gluten free, please let us know what can be substituted for the wheat flour, thanks

Lisa, Forks Over Knives Support

Hi Mary, For a gluten-free version Darshana recommends replacing the wheat flour with oat flour or more buckwheat flour. Let us know how it goes!


All your receipts are no longer available to pin on my Pinterest board. Makes me soooo sad ☹️☹️☹️


Wondering about "teff" flour, & if it is available here. I'll check it out, no need to reply. Thanx.


I found teff flour on nuts.com Bought some and now delighted to find a recipe!


Teff can be found at www.teffco.com. High quality, non-GMO, naturally gluten free and grown in US for 35+ years.


Can this be made gluten free with something substituted for wheat flour

L Ellis

Do you the nutritional information for this recipe? Asking for a type 2 diabetic with heart disease.

Lisa, Forks Over Knives Support

We are currently working to add nutritional information to all of our recipes, which will be available in coming months, so please check back!

Eileen Rodan

I’m allergic to wheat what can I sub for it in the injera the injera

Lisa, Forks Over Knives Support

Hi Eileen, Thanks for reaching out. Darshana says, "To make it gluten-free you could try oat flour or replace with more buckwheat flour." Thanks!

About the Author

Headshot of Darshana Thacker

About the Author

Darshana Thacker Wendel

Darshana Thacker Wendel is a whole-food, plant-based chef and former culinary projects manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she is the author of Forks Over Knives: Flavor! She created the recipes for Forks Over Knives Family and was a lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Visit DarshanasKitchen.com and follow her on Instagram for more.
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