ወጥ
Wat
A family of Ethiopian stews built on slow-cooked onions, berbere, and a meat, lentil, or vegetable base, typically served on injera.
FishDairyGluten
Ethiopian Cuisine Guide
Ethiopian Allergen Guide
Navigate injera, stews, and spice blends with confidence.
How it’s eaten:Shared platter; injera is used to scoop stews
Signature flavors:Berbere spice blend, garlic, ginger, slow-cooked onions
Common cooking fat:Niter kibbeh (spiced clarified butter) or vegetable oil
Naturally gluten-free… sometimes:Injera can be 100% teff, but blends with wheat/barley are common outside Ethiopia
Dairy “sneak”:Butter in stews + yogurt/ayibe served on the side
Good keyword to ask for:“Tsom” (fasting-style) usually means vegan-friendly prep
Allergen Overview
How common each allergen is in this cuisine. Always confirm with staff.
Gluten
Varies
Injera may be pure teff (gluten-free) or blended with wheat/barley; some stews are thickened or finished with flour, and kitcha-based fit-fit is wheat.
Dairy
Often Present
Niter kibbeh (spiced clarified butter) is common, and yogurt/ayibe (fresh cheese) may be served as a side or mixed in some preparations.
Eggs
Usually Avoidable
Eggs are not core to most everyday dishes, but breakfast plates and add-ons can include eggs; always ask if you’re highly sensitive.
Fish
Rare
Fish is not common in most Ethiopian restaurant staples, but some regional wat variations or mixed kitchens may use fish or fish stock.
Shellfish
Rare
Shellfish is uncommon in traditional Ethiopian menus, but cross-contact is possible in mixed seafood kitchens.
Soy
Usually Avoidable
Soy isn’t a classic Ethiopian ingredient, but it can appear in modern sauces, marinades, or as soybean oil in some kitchens.
Sesame
Sometimes Present
Sesame can appear as a garnish, in spice mixes, or in side sauces depending on the restaurant and region.
Tree Nuts
Rare
Tree nuts are not typical in most staple dishes, but can show up in specialty sauces or desserts, and cross-contact is possible.
Peanuts
Rare
Peanuts are not a standard ingredient in these dishes, but some restaurants use peanut oil or offer peanut-containing desserts/snacks.
Hidden Ingredients to Watch
Unexpected allergen sources that may not be obvious on menus.
Niter kibbeh (ኒጥር ቅቤ)
Clarified spiced butter; contains dairy even when the dish looks “just spices.”
Found in: Wat stews, tibs, fit-fit, sautéed vegetables
Injera flour blends
Injera is sometimes made with wheat or barley alongside teff, changing gluten risk.
Found in: Injera, fit-fit, combo platters in diaspora restaurants
Ayibe / yogurt on the side
Fresh cheese or yogurt can be served automatically or mixed into bites.
Found in: Kitfo plates, fit-fit, breakfast sets
Berbere & spice mixes
Spice blends can vary; some kitchens add sesame or use pre-mixed powders with allergens.
Found in: Wat, shiro, fit-fit, sauces like awaze
Thickening with flour
Some stews/sauces are adjusted with wheat flour for body, especially in non-traditional kitchens.
Found in: Wat-style stews, pan sauces
Shared griddle/grill surfaces
Cross-contact risk for gluten/dairy when the same surfaces are used for breads and buttery dishes.
Found in: Tibs, fit-fit, injera warming stations
Featured Dishes
እንጀራ
Injera
A large, spongy, tangy fermented flatbread used to scoop up stews and salads.
Gluten
ክትፎ
Kitfo
Finely minced beef, traditionally mixed with spiced clarified butter and chili seasoning, often served with injera and sometimes with fresh cheese.
Dairy
ጥብስ
Tibs
Sautéed or stir-fried meat (often beef or lamb) with onions, peppers, and spices, served sizzling or on injera.
SoyDairy
ፍትፍት
Fit-fit
Torn pieces of injera or kitcha mixed with spiced butter and berbere, often served warm for breakfast or as a quick meal.
EggsDairyGluten
ሽሮ
Shiro
A comforting stew made from chickpeas or broad beans (often as a spiced flour), simmered with onions, garlic, and chili, typically served on injera.
DairyGlutenSesame
What to Ask the Staff
Copy these questions to show restaurant staff. Available in English and .
English
- Is the injera 100% teff (gluten-free), or is it mixed with wheat/barley?
- Do you cook this with butter or niter kibbeh (clarified butter)?
- Can you make it with oil instead of butter?
- Does this dish contain yogurt or cheese (ayibe), even as a side?
- Is any flour used to thicken the stew or sauce?
- Do any spice mixes contain sesame, nuts, or peanut oil?
- Are grills/pans shared with foods that contain wheat or dairy?
- Can you serve it without yogurt/cheese on the side?
- Do you use any soy sauce, seasoning cubes, or bottled marinades?
- Can you recommend a “tsom” (fasting-style) option with no dairy or eggs?
- እንጀራው 100% ጤፍ ነው (ግሉተን የለውም) ወይስ ከስንዴ/ገብስ ጋር ተቀላቅሏል?
- ይህን በቅቤ ወይም በኒጥር ቅቤ (ተለዋዋጭ ቅቤ) ትቀማላችሁ?
- በቅቤ ፋንታ በዘይት ማዘጋጀት ትችላላችሁ?
- ይህ ምግብ እርጎ ወይም አይቤ (አይብ) ያካትታል እንኳን በጎን?
- ለማሳበጥ ስንዴ ዱቄት ወይም ሌላ ዱቄት ትጨምራላችሁ?
- ቅመማ ቅመሞች ሰሊጥ ወይም ነት ወይም የለውዝ ዘይት ያካትታሉ?
- ግሪል/መጥበሻ ከስንዴ ወይም ከወተት ያሉ ምግቦች ጋር ተጋርቷል?
- እባክዎ ያለ እርጎ/አይቤ በጎን ማቅረብብ ትችላላችሁ?
- ሶይ ሶስ ወይም የተዘጋጀ ማሪኔድ/ቅመም ትጠቀማላችሁ?
- ያለ ወተትና እንቁላል የጾም (tsom) አማራጭ መመከር ትችላላችሁ?
Menu Glossary
Common menu words to help identify ingredients and allergens.
እንጀራ= injera (fermented flatbread)
Often gluten-free if 100% teff; ask about wheat/barley blends.
ጤፍ= teff (ancient grain)
Naturally gluten-free grain commonly used for injera.
ወጥ= stew (wat/wot)
May be cooked with butter (dairy) or served with bread that affects gluten risk.
በርበሬ= berbere (spice blend)
Blend varies by kitchen; ask about sesame or other allergens in premixes.
ኒጥር ቅቤ= spiced clarified butter (niter kibbeh)
Key hidden dairy source in many dishes.
ሽሮ= chickpea/broad bean stew (shiro)
Often vegan-friendly; confirm butter vs oil and any sesame in the mix.
ጥብስ= sautéed meat (tibs)
Frequently cooked in butter/niter kibbeh; ask for oil-based prep.
ክትፎ= minced beef dish (kitfo)
Commonly mixed with clarified butter and served with cheese (dairy).
ፍትፍት= torn flatbread mix (fit-fit)
Can involve wheat kitcha and butter; gluten and dairy can be present.
አይቤ= fresh cottage-style cheese (ayibe)
Dairy; often served alongside spicy dishes like kitfo.
እርጎ= yogurt
Dairy; can be served with breakfast dishes or as a cooling side.
ሚጥሚጣ= mitmita (hot spice blend)
Usually allergen-light, but blends vary; ask if you avoid sesame.
አዋዜ= awaze (chili spice paste)
Sauce/paste; check ingredients and cross-contact depending on kitchen.
ጾም= fasting-style (vegan)
Often means no meat and usually no dairy; confirm oil vs butter and cross-contact.
Frequently Asked Questions
It can be, but it depends on the injera. Traditional injera is made from teff (gluten-free), yet many restaurants blend in wheat or barley. Always ask how their injera is made.
Related Guides
Explore similar cuisines and dietary guides for more allergen insights.
Dietary Guides
Important Disclaimer
This guide is for informational purposes and can’t guarantee allergen safety. Recipes and kitchen practices vary, so always confirm ingredients and cross-contact with staff.