20 Healthy Ripe Banana Recipes (that aren’t banana bread or smoothies!) - Snacking in Sneakers (2024)

These 20 healthy ripe banana recipes will ensure you always have something besides banana bread to make with those extra browning bananas!

Last month we had a little shindig for my son’s second birthday. I went with a Curious George theme – we made pizzas with the kids a la “Curious George and the Pizza Party” and we had a banana split bar for dessert. I definitely overbought bananas, though, and a week later we had some browning ones sitting on our counter begging to be used.

I set aside a bunch for smoothies, but still had quite a few to use up. Since I already had banana muffins stocked away in the freezer too, I needed something new. Something different than the traditional banana breads, banana muffins, smoothies, and nice creams (though all of those are awesome too!).

But in searching the web for recipes for ripe bananas other than banana bread, I was coming up a little short on healthy options. So I reached out to my fellow dietitian friends and food bloggers to find their favorite healthy ripe banana recipes!

Healthy is of course a subjective term, so some of these may be ‘healthy’ in a way that suits a need – like it’s allergen-friendly or vegan. But on the whole these are some good-for-ya, nutrient-rich options.

Next time you have some browning bananas sitting on your counter, whip up one of these recipes.

1. No Added Sugar Banana Raisin Oatmeal Cups from Better is the New Perfect

These baked oatmeal cups are perfect for snacking or an addition to your breakfast plate. There’s no added sugar; the sweetness naturally comes from the bananas and raisins.

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2. Blender Bliss Banana Date Oatmeal Cookies from Desi-licious RD

Another no added sugar recipe! To make these, just toss a few simple ingredients together in a blender then bake into chewy, wholesome cookies.

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3. Banana Mug Cake from Snacking in Sneakers

This easy to make mug cake is made with wholesome ingredients and packs in 8 grams of protein! It’s such a fun single-serving recipe to make with your overrip banans.

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4. Healthy Banana Peanut Butter Cookies from Snacking in Sneakers

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Just five simple ingredients make up these delicious cookies: banana, peanut butter, vanilla, maple syrup, and coconut flour. They’re naturally gluten free and easy to throw together when you’re craving a sweet treat.

5. Grain Free Banana Granola from A Saucy Kitchen

I would have never thought to use banana to sweeten a granola recipe but it’s brilliant. This version is grain free (but I’ve also made this recipe by cutting out the cashews and adding in a few cups of oats). It’s yummy, and probably one of my favorite recipes for ripe bananas other than banana bread.

6. Healthy Banana Bread Granola from Lively Table

Another yummy banana granola recipe! This one includes a mixture of oats and nuts and has no added sugar. I love this one too.

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7. Healthy Oatmeal Raisin Cookies from Snacking in Sneakers

These babies are a great healthy ripe banana recipe – they’re kind of like a cookie-muffin top hybrid. They were a go-to sweet treat for me when I was nursing since they’re dairy, soy, and egg free! (They’re also nut free, so this is another recipe that’s ideal for many food allergies).

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8. Quick Banana Salsa from Healing Tomato

Banana in a salsa?! Count me in! (And serious bonus points for creativity). This version also has tomatoes, cucumbers, coconut, and more. I can’t wait to give it a whirl.

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9. Peanut Butter Banana Chia Pudding from Nutrition Starring You

A breakfast pudding that packs in 17 grams of plant-based protein and 18 grams of fiber? Heck yes!

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10. Peanut Butter Banana Mocha S’mores Waffles from Eat Right Live Well

S’mores waffles. Need I say more?!

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11. Flourless Gluten Free Banana Cake with Peanut Butter Frosting from The Athletic Avocado

For those of you looking for minimal ingredient, whole food dessert recipes – this is a nice one. The cake itself is just simple ingredients.

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12. Banana Oat Bars from The Lean Green Bean

This is one of my favorite recipes to make with my son. He loves them!

13. Peanut Butter Banana Cups from A Virtual Vegan

I’ve been digging healthier peanut butter cup recipes lately. Probably because Easter just passed and those Reese’s eggs are a total temptation. But I like this version as a better-for-you option! This recipe only calls for 1 tbsp of added sugar thanks to the natural sweetening power of the bananas.

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14. Banana Date Granola Bars from A Saucy Kitchen

These bars have no added sugar, being naturally sweetened with dates and bananas. You can add an optional chocolate drizzle to the top (I highly recommend it, because – well, chocolate).

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15. Banana Nut Butter Donuts from Raia’s Recipes

I cannot wait to make these! For anyone with dietary limitations, these are grain free/gluten free and dairy free. They also contain no added sugar in the donut, and just a smidge of honey in the nut butter frosting. YUM. A perfect healthy ripe banana recipe!

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16. Pan Fried Cinnamon Bananas from Dizzy Busy and Hungry

What a yummy dessert that only requires a few ingredients! I’d use these with slightly overripe bananas – not ones that have become really mushy to the touch. You can also reduce or eliminate the sugar if you’d like to!

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17. Banana Blueberry Smoothie Pops from Kleinworth & Co.

This is one of the simplest recipes in this roundup – made with just three ingredients. I guess technically it’s a different version of a smoothie, but these looked so delish as popsicles that I wanted them in here!

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18.Chocolate Banana Oat Bites from the Nutrition Adventure

I’ve been all about the energy bites lately, so these will definitely be going down in my kitchen soon!

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19. Frozen Banana Bites from Snacking in Sneakers

Just three ingredients makes these amazing frozen snacks! I recommend making a big batch ahead of time on the weekend and then keeping them in a freezer bag and popping them out to snack on throughout the week.

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20. Chocolate Almond Butter Overnight Oats fromApples for CJ

Overnight oats are so convenient for a make-ahead breakfast (perfect for kids on busy school days or adults on busy workdays!). This version is vegan and gluten free.

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Share with me: Do you have any more ideas for other recipes for ripe bananas other than banana bread?!Which of these healthy ripe banana recipes are you dying to try? What do you usually make with your overripe bananas?

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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20 Healthy Ripe Banana Recipes (that aren’t banana bread or smoothies!) - Snacking in Sneakers (2024)

FAQs

Are ripe bananas bad for you? ›

But bananas are healthy and safe to eat at any stage of their development. The next time you reach for one, remember that a banana that's a little green might have slightly more gut-friendly fiber than one that's completely ripe or overripe (those might be better for one of our healthy banana dessert recipes).

Is a banana a day too much sugar? ›

One medium banana (about 126 grams) contains 29 grams of carbs and 112 calories. The carbs are in the form of sugar, starch, and fiber ( 3 ). A medium banana contains about 15 grams of sugar ( 3 ). Bananas do contain simple carbs, which can cause blood sugar levels to rise more than other nutrients.

What can you use instead of a banana? ›

9 banana substitutes in smoothies
  • Mango. Mango is one of the most common substitutes for bananas in smoothies. ...
  • Pineapple. Pineapple is the best of both worlds: a natural smoothie thickener and a natural sweetener. ...
  • Avocado. ...
  • Sweet potatoes. ...
  • Soaked cashews. ...
  • Oats. ...
  • Chia seeds. ...
  • Coconut Cream.
Sep 29, 2022

At what point is a banana not good to eat? ›

Mold on bananas is fuzzy white, gray, or greenish—it looks a lot like mold on bread. If a banana smells rotten or fermented or is leaking fluid, it's time to say goodbye. If the fruit inside, not just the peel, is black, that's a sign that your banana is too far gone to safely eat.

Are bruised bananas OK to eat? ›

Bottom line: it is best that you steer clear of bananas that have been excessively bruised. For mild bruises, you don't have to worry if the edible part of the fruit remains fine. All you have to do is cut out the browned areas.

Who should not eat ripe bananas? ›

However, if a person has any health concerns, including uncontrolled diabetes, late-stage kidney failure, or is taking medication for high blood pressure, they should check with a health professional to see if bananas are safe for them to eat.

What two fruits should a diabetic avoid? ›

The worst fruits for people with diabetes include mango, jackfruit, banana, chikku and grapes. These fruits are high in sugar and low in fiber. These are considered the 5 worst fruits for people with diabetes. These fruits contain a lot of sugar.

What happens if we eat one banana daily? ›

You May Improve Your Heart Health

Bananas are known for being a great source of potassium, with one medium banana coming in at 422 milligrams. That's 9% of your daily recommended intake, per the FDA. Potassium is found in all body tissues and is essential for normal cell function.

What happens if I eat a banana every day? ›

Bananas are healthy, delicious, and versatile fruits. They're full of nutrients that could help prevent constipation, improve digestive and gut health, and promote recovery from intense activity. Eating one banana per day will provide: 12% of the DV for vitamin C.

What's healthier than a banana? ›

Although bananas are a good source of potassium, many other nutritious foods, including sweet potatoes, legumes, and beets, offer more potassium per serving. Swiss chard, yams, and white beans even have twice as much potassium per cup as a medium banana.

What is the closest fruit to a banana? ›

Plantains can be boiled, baked, or fried. Bananas and plantains are both fruits that come from the same family of plants. Though they look alike, they have very different flavor profiles.

Can I use a banana instead of an egg? ›

Banana. Use ripe bananas to add moisture. One mashed banana can replace one egg in cakes and pancakes. Since it will add a bit of flavor, make sure that it's compatible with the other ingredients of the recipe.

Why is it not good to eat bananas in the morning? ›

Bananas are no doubt healthy. However, they contain around 25% sugar, which can lead to a quick energy boost followed by a mid-morning crash. This can leave you feeling tired and hungry, undoing any benefits of the banana. Furthermore, the sugar boost can trigger cravings and increase the risk of overheating.

What not to do after eating banana? ›

Combining bananas with citrus fruits like lime, oranges or grapefruits, may lead to indigestion or discomfort for some individuals. This is because both bananas and citrus fruits contain acidic nutrients and the combination can be harsh on the stomach.

Why should we eat 2 bananas and not 1? ›

Eating two bananas in a day can provide several benefits due to their nutrient content: Rich in Nutrients: Bananas are a great source of essential nutrients, including vitamins (such as vitamin C, vitamin B6, and folate) and minerals (like potassium and magnesium), which contribute to overall health.

How many ripe bananas can I eat a day? ›

How many bananas a day should you eat? While there's no strict rule, it's best not to eat more than one or two bananas a day. Eating more could lead to weight gain, as they contain both carbohydrates and sugar. Ensure you're eating a balanced diet by including a range of fresh fruits and vegetables.

Do overripe bananas have more potassium? ›

Do bananas get more potassium as they ripen? No. Ripening is a processs of starches, complex carbohydrates, breaking down into sugars, such as fructose, a simple carbohydrate. As far as minerals, such as potassium, nothing changes.

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