Teff & Buckwheat Sourdough Bread (GF Pumpernickel-Style)

If you love the deep, slightly sweet, coffee-chocolate notes of pumpernickel but need a gluten free sourdough bread, this teff & buckwheat sourdough is your answer. It bakes up into a hearty, sliceable sandwich loaf, its vegan, gum-free, and yeast-free with that classic pumpernickel-style flavor from teff, buckwheat, caraway & coriander.

You’ll find a step-by-step sourdough method (no kneading), exact proofing/baking steps, storage tips, and recipe variations. Make it with a brown rice based GF starter and whole food ingredients, no starch blends, so the texture stays moist yet sturdy enough for sandwiches.

I started working on this loaf because I missed the deep, malty bite of pumpernickel, but every gluten-free version I found leaned on refined starches, gums, cocoa “color,” and commercial yeast. In my kitchen that combo felt heavy and not particularly nourishing.

So in 2019 I went back to basics: whole-grain teff for that dark, chocolate-coffee note, buckwheat for earthy structure, and a slow gluten-free sourdough fermentation to build flavor naturally (no gums, no refined starch blends, no added oils or commercial yeast). I layered in caraway and coriander for the classic aroma and used psyllium + flax and a handful of ground seeds to create a sliceable textured crumb. The result is the bread I wanted all along: a nutrient-dense, higher-fiber, whole-food loaf that’s deeply flavored, satisfying, and, judging by how it digests for many of us, simply gentler than the usual GF sandwich breads.

Why This Tastes Like Pumpernickel (Gluten-Free)

Teff + Buckwheat = Rye-like flavor

Whole-grain teff and buckwheat bring earthy, malty depth that mimics rye’s character, but without gluten. Using both adds flavor complexity and a sturdier crumb than either flour alone.

Caraway, Coriander & Optional Cocoa/Carob

Caraway and coriander deliver that unmistakable “pumpernickel” aroma. For a deeper color and chocolatey note, add cocoa (or carob if you prefer caffeine-free).

Ingredients & Substitutions (GF, Vegan, Gum-Free)

• Teff flour (⅔ cup | ~80 g): Key for color and malty depth.
  Swap (flavor change): Sorghum flour 1:1 + 1 tsp unsulphured molasses for color; check batter (sorghum can be slightly thirstier, add 1–2 tsp water if batter gets too stiff).
• Buckwheat flour (1½ cups | ~180 g): Structure + classic “rye-ish” flavor.
  Partial swap: Replace up to ½ cup with millet flour for a lighter crumb (if batter loosens, add ½-1 tsp extra psyllium).
• Flax meal (½ cup | ~55 g): Moisture binding + fiber.
• Whole psyllium husk (2 tbsp | ~10 g, not powder): Elasticity & sliceable structure.
• Ground seeds (2 tbsp each | 16–18 g each): Sunflower + pumpkin for nutrition and texture (optional but nice).
• Spices: Caraway (2 tbsp | ~12 g) + coriander (1 tbsp | ~6 g) provides that signature pumpernickel flavor.
• Maple sugar (2 tbsp | ~26 g): Gentle sweetness; coconut sugar works too.
• Salt: 1½ tsp fine sea salt (~9 g). If using coarse Himalayan crystals, use up to 1 tbsp loosely packed (similar salinity).
• Cocoa or carob (2 tbsp | ~12 g, optional): Extra dark color & flavor.
• Water: 2½ cups (590–600 ml) + 2–3 tbsp as needed to reach a “thick oatmeal” batter.

Starter (activation):

• Gluten-free sourdough starter (100% hydration), 1 cup | ~240 g
• Brown rice flour ⅓ cup | ~40 g + water ¼ cup | 60 ml (adjust if your starter is thin)

Note: This recipe is naturally yeast-free, gum-free, oil-free, egg-free, dairy-free, and fully whole-grain.

What You’ll Need (Equipment)

• Adjustable loaf frame or high-wall non-stick loaf pan (parchment recommended unless non-stick is excellent);
• Large mixing bowl, spatula, sieve (for flours);
• Instant-read thermometer (optional but helpful);
• Serrated bread knife for neat slicing;

How to Make Teff & Buckwheat Sourdough Bread (Step-by-Step)

The recipe requires a gluten free sourdough starter, if you already have one, great! You’re almost set to bake. If you don’t, you can learn how to make a gluten free sourdough starter very easily.

I keep mine refrigerated and I take the amount I need (to activate) a couple of hours before baking. The rest I feed it and place it back in the fridge.

1) Activate the GF Sourdough Starter (3–6 hours)

1. Take 1 cup (~240 g) of your refrigerated GF starter and transfer in a large bowl.
2. Stir in ½ cup (~80 g) brown rice flour + ½ cup (118 ml) water (adjust of needed, you don’t have to be exact). Mix and look for a “pancake-batter” thickness dough.
3. Cover loosely and let sit warm (75–85°F / 24-29°C) until light, domed, airy, and bubbly – about 3-4 hours (cooler kitchens may need 5-6 hours).

Note: Do not switch back and forth between brands when you first activate your starter. It’s too confusing and you won’t know where you went wrong. Also try to feed your starter with the same flour from which it’s made of.

2) Mix the Dough (5 minutes)

1. To the activated starter, in the same bowl add 2½ cups (590–600 ml) water and 2 tbsp (10 g) whole psyllium husk. Mix well; let sit 1–2 minutes. The psyllium will expand in the water, while you prepare the rest of flours.
2. Measure & grind the seeds: Measure 2 tbsp sunflower seeds, 2 tbsp pumpkin seeds, 2 tbsp caraway seeds, and 1 tbsp coriander seeds. Using a coffee/spice grinder, pulse each to a fine meal/flour (don’t overheat). If starting with whole flax, grind ½ cup to a fine meal now as well.
3. Sift in the bowl buckwheat and teff flours, then add flax meal, ground sunflower & pumpkin seeds, caraway, coriander, maple sugar, salt, and cocoa/carob (optional).
4. Mix until evenly combined. The texture should be like thick oatmeal or very thick brownie batter – it should mound, not pour. If it’s stiffer than that, whisk in 1–3 tbsp more water.

3) Proof (4–6 hours; maybe longer in winter)

1. Line your loaf pan (or adjustable frame like I use) with parchment. Scrape in the batter and smooth the top. Sprinkle a few caraway seeds on top if you like.
2. Cover gently with plastic or a towel to keep moisture in, and proof in a warm environment (75–85°F) until the loaf looks slightly domed, aerated, and tiny bubbles form at the edges, usually 4–5 hours (cool kitchens can take 6 or 7+ hours). Once I let it sit overnight (10 hours) but it was too much, and the dough deflated.

Don’t overproof: If left too long, the loaf can rise and then deflate. When it looks airy and slightly domed, bake!

4) Bake The Bread

1. Preheat the oven to 425°F (220°C).
2. Uncover the loaf (the towel you used for proofing). Tent with foil or with a fitting lid (don’t let it touch the batter, or it will deflate).
3. Place in the oven, immediately reduce to 380°F (200°C) and bake 30 minutes (covered).
4. Remove foil (and remove the tin walls if using an adjustable frame) and bake 40–50 minutes more, until the loaf feels set and firm.
5. For doneness, aim for internal temp 205–210°F (96–99°C).

5) Cool (crucial!)

• Cool on a rack completely: 8-12 hours, before handling or slicing! This prevents a gummy crumb and lets the structure set. I often slice the next day and freeze.

Tips for Success

• Temperature: Proof at 75–85°F (24–29°C) for best lift. The warmer the spot the quicker the gluten free sourdough bread will rise.
• Consistency: Finished batter should look like thick oatmeal porridge. Too thick will result in a poor rise; too thin – underbaked/gummy center.
• Sift flours: Adds air and removes lumps for a more even crumb.
• Pan to use: A high-wall non-stick loaf tin or adjustable frame makes release easy and supports rise. An Enameled Cast Iron Loaf Pan with Lid or CS Pullman works too, see FAQ.
• Filling the pan: pour in batter to about ⅔ of the pan’s height before proofing.

Storage & Slicing

• Room temperature (3–4 days): Store in a sealed container once fully cool.
• Freeze (best for longer): Slice, then freeze in a bag for up to 4 months.
• Reheat/Defrost: Toast slices straight from the freezer for a fresh, warm sandwich base.

More Gluten Free Bread Recipes

• Moist & Fluffy GF Sourdough Banana Bread (Vegan)
• Gluten Free Sourdough “White” Loaf
• Gluten Free Sourdough Buns (Vegan)
• Sourdough Gluten Free English Muffins (Vegan)
• Buckwheat Bread (GF, DF)

For more gluten free sourdough bread recipes check out my cookbook.

Tried Baking This Loaf? I’d love to hear how it turned out! Tap ⭐⭐⭐⭐⭐ to rate it or leave a quick comment below! your feedback helps other readers (and keeps me creating new treats).