Ryan Hall’s Molten Lava Cocoa Teff Pancake Recipe


I love waking up and making my signature Molten Lava Cocoa Teff Pancakes for my wife Sara—honestly, it’s one of the highlights of my morning routine. Sara and I are addicted to these pancakes, and we really do eat them every day. We even travel with a hot plate, spatula, and pre-made pancake packets when we are on the road!

This breakfast has been fueling my running since 2007 when I began marathon training and discovered a standard bowl of cereal just wasn’t cutting it, so tons of R&D has gone into perfecting the recipe. I like to use up all the batter to make one pancake that’s roughly 450 calories—about the same as a serving of granola, or a venti latte loaded with sugar. The big difference, though, is this sweet pancake is healthy, too.

Molten Lava Cocoa Teff Pancakes are loaded with good-for-your-muscles ingredients. Teff flour is a gluten-free source of healthy carbohydrates. It’s also the iron-rich power food behind successful Ethiopian distance runners—they consume teff daily in their staple bread, injera. You can find teff flour in health food stores and in the gluten-free aisle of some big-name grocery stores. There’s also extra protein in the batter, which helps to keep me satiated on long runs.


  • ½ cup (80 grams) Teff Flour
  • 1 tsp. (5 grams) Baking Powder
  • Dash of Salt (I like pink Himalayan salt—a little goes a long way!)
  • 1 scoop Muscle Milk Light Protein Powder, Chocolate Flavor
  • 3 tbsp. (15 grams) Cocoa Powder
  • 5 packets of Sweetener (I prefer Splenda, but Sara likes Stevia.)
  • Water


  1. Mix all of the dry ingredients together.
  2. Slowly add enough water to make the batter slightly gooey, but not overly runny.  
  3. Pour the batter onto a 10-inch skillet over medium heat.  
  4. Flip the pancake when bubbles appear in the middle, or when the edges begin to look firm. (This is a big pancake, so a large spatula comes in handy.)
  5. Allow the pancake to cook for another 15 to 90 seconds, depending on doneness preference.

I like to start eating the pancake right out of the pan—do it this way and your pancake will be like a molten lava chocolate cake in the middle, yum! Sara prefers to cook her pancake through for a non-doughy experience. Whatever you do, please skip the syrup—I promise, they’re so delicious, you won’t miss it.


What’s your go-to, pre-workout breakfast? Share it in the comments!


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