15 Best Banana Recipes For Weight Loss

Bananas are a powerhouse of nutrition and absolutely delicious. “Among all fruits, bananas are one of the best sources of potassium, with about 450 milligrams (mg) per banana,” says Harvard Health. “Healthy adults not on certain medications should aim for 4,700 mg of potassium daily, although few Americans meet this goal. A high potassium intake may help reduce high blood pressure and has also been linked to a lower risk of stroke and possibly heart disease.” Here are the 15 best banana recipes for weight loss, health, and fitness.

Healthy Banana Bread

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This Healthy Banana Bread recipe is from Cookie + Kate. “This banana bread recipe is made with 100 percent whole wheat flour, unlike traditional banana bread recipes that call for refined flour and lots of processed sugar.”

Ingredients

• ⅓ cup (75 grams) melted coconut oil, extra virgin olive oil, or high-quality vegetable oil*
• ½ cup honey (168 grams) or maple syrup (155 grams)
• 2 eggs
• 1 cup (225 grams) mashed ripe bananas (about 2 ½ medium or 2 large bananas)
• ¼ cup (56 grams) milk of choice or water
• 1 teaspoon baking soda (NOT baking powder; they aren’t the same!)
• 1 teaspoon vanilla extract
• ½ teaspoon salt
• ½ teaspoon ground cinnamon, plus more to swirl on top
• 1 ¾ cups (220 grams) white whole wheat flour or regular whole wheat flour**
• Totally optional: ½ cup mix-ins like chopped walnuts or pecans, chocolate chips, raisins, chopped dried fruit, fresh banana slices…

Instructions

1. Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius) and grease a 9×5-inch loaf pan.
2. In a large bowl, beat the oil and honey together with a whisk. Add the eggs and beat well, then whisk in the mashed bananas and milk. (If your coconut oil solidifies on contact with cold ingredients, simply let the bowl rest in a warm place for a few minutes, like on top of your stove, or warm it for about 10 seconds in the microwave.)
3. Add the baking soda, vanilla, salt and cinnamon, and whisk to blend. Lastly, switch to a big spoon and stir in the flour, just until combined. Some lumps are ok! If you’re adding any additional mix-ins, gently fold them in now.
4. Pour the batter into your greased loaf pan and sprinkle lightly with cinnamon. If you’d like a pretty swirled effect, run the tip of a knife across the batter in a zig-zag pattern.
5. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean (typically, if I haven’t added any mix-ins, my bread is done at 55 minutes; if I have added mix-ins, it needs closer to 60 minutes). Let the bread cool in the loaf pan for at least 10 minutes. You may need to run a butter knife around the edges to loosen the bread from the pan. Carefully transfer the loaf to a wire rack to cool before slicing.

RELATED:I'm a Nutritionist, and These are the Best Banana Recipes For Weight Loss

Banana Bars

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This Banana Bars recipe is from The Big Man’s World. “These bars are a spin on two of my favorite simple banana recipes: my banana bread cookies and oatmeal breakfast cookies. Instead of cookies, you get a thick, chewy, soft bar that is so satisfying!”

Ingredients (and substitutions):

• Besides the banana itself, everything that is needed is pretty much pantry staples. Here is what this recipe calls for:
• Rolled oats. You get the perfect chewy and thick texture with rolled oats. While quick oats will work, they will be a little softer.
• Bananas. Ensure you have really ripe bananas to make this recipe. That way, you don’t have to add any extra sweetener.
• Peanut butter. I find the combination of oats, peanut butter, and bananas hard to resist. But you can substitute it with almond, cashew, or hazelnut butter. If you want to keep this recipe nut-free, use pumpkin, sunflower, butter, or even tahini.
• Chocolate chips. Chocolate chips or chocolate chunks create beautiful pockets of gooey chocolate upon baking. I prefer 55-60% dark chocolate chips but feel free to use white, dark, or milk chocolate.

How to make banana bars:

1. Make the batter. Combine mashed banana, nut butter, and oats in a bowl. Fold in the chocolate chips.
2. Bake the banana bars. Transfer the banana batter to a lined and greased 8×8-inch pan. Even out the surface and top with more chocolate chips. Proceed to bake in a preheated oven at 180°C/350°F until the center firms up, and you see golden brown edges.
3. Cool and slice. Once baked to your preference, remove the tray from the oven. Allow it to cool to room temperature. Slice it into bars and store it.

Banana Breakfast Cookies

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These Banana Breakfast Cookies are from FIVEheartHOME. “Banana Breakfast Cookies make a wholesome, yummy breakfast on the go. This banana recipe is naturally sweetened, gluten-free, and perfect for using up ripe bananas!”

Ingredients:

• 2 cups quick oats
• ½ teaspoon cinnamon
• ½ teaspoon baking powder
• ½ teaspoon baking soda
• ½ teaspoon salt
• 1 cup mashed banana, from approximately 2 large or 3 medium overripe bananas
• ½ cup peanut butter or your favorite nut or non-nut butter, like almond butter or sunflower seed butter
• 2 tablespoons honey
• 1 teaspoon vanilla
• ½ cup chopped pecans, or your favorite nut
• ¼ cup chocolate chips or raisins, optional

Instructions:

1. Position the rack in center of the oven and preheat to 350°F. Line a baking sheet with parchment paper and set aside.
2. Measure oats, cinnamon, baking powder, baking soda, and salt into a large bowl; whisk to combine.
3. Stir in mashed banana, peanut butter, honey, vanilla, pecans, and chocolate chips.
4. Scoop dough using a scant ¼-cup measuring cup to form 12 cookies.
5. Flatten the top of each cookie on the baking sheet and bake for 14 to 16 minutes.
6. Allow cookies to cool completely on a baking sheet before storing them in an airtight container.

No Bake Banana Bread Bites

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This recipe for No Bake Banana Bread Bites comes from Running In a Skirt. “This recipe is the perfect little bite of healthy goodness. It has all of your favorite banana bread flavors packed into a small package that's mixed together easily and doesn't need to be baked or put in the oven at all.”

Ingredients:

Most of the ingredients for this No Bake Banana Bread Bites recipe are probably already in your pantry. This is just an overview, so keep scrolling for the full recipe totals.

• Quick Cooking Oats: You can use any type of oatmeal for this including quick-cooking oats, old-fashioned oats, or even gluten-free oats. I like using quick-cooking oats because it gives the mixture a more even texture. The smaller oats also give the mixture more bread consistency.
• Ripe Bananas: Look for very ripe bananas that are starting to get brown spots. The more spots the sweeter it is! You'll make your mashed bananas from these.
• Peanut Butter: I add peanut butter to the mixture so there will be something sticky to make everything form into a ball. You could substitute almond butter.
• Coconut: The coconut isn't a traditional banana bread ingredient, but I love the natural sweetness it adds to these. You can leave it out if you don't like coconut.
• Mini Chocolate Chips: Chocolate chips are the perfect combination with banana bread.
• Chia Seeds: Chia seeds plump up when added to this mixture, help with the bites sticking together, and add health benefits like omega-3 fatty acids and protein.
• Vanilla: Vanilla is a key flavor in banana bread, so I added it here, too.
• Cinnamon: Cinnamon is another great flavor that brings out the familiar banana bread flavor without baking.

Substitutions:

• You can also easily make these gluten-free by using gluten-free oats! If you need or want to make this vegan or dairy-free, you can switch out these chocolate chips. If you have a peanut allergy, feel free to use another nut or seed butter like this almond butter.

Instructions:

1. Here's an overview of how to make No Bake Banana Bread recipe, but keep scrolling for a full printable recipe.
2. In a medium bowl, mash the bananas well with a fork. Mix all the other ingredients - oatmeal, peanut butter, coconuts, chocolate chips, chia seeds, vanilla, and cinnamon- together until well combined. This will be your batter. You can also use a food processor.
3. Divide the "dough" into 12-15 portions. Form into balls.
4. Place on a cookie sheet to firm up in the fridge.
5. Once they are set, transfer and store them in an airtight container in the fridge. Store in the refrigerator for up to five days.

Healthy Banana Cake

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This Healthy Banana Cake recipe is from MattsFitChef. “If you are looking for ways to use ripe bananas, this recipe is for you. Moist and delicious, this Healthy Banana Cake will satisfy your sweet tooth without guilt. It’s made with whole grain, is oil-free, gluten-free and naturally sweetened with bananas.”

Dry Ingredients:

• 200 grams (2 cups) oat flour sub with wholewheat flour or preferred flour
• 50 grams (½ cup) almond flour sub with more oat flour or preferred flour
• 2 tsp baking powder
• ⅙ tsp salt
• 1 tsp ground cinnamon

Wet Ingredients:

• 2 ripe bananas, about 200 grams
• 2 large eggs
• 80 ml (⅓ cup) maple syrup or honey
• 60 ml (¼ cup) almond butter or preferred nut butter
• 1 tsp vanilla extract

Optional Ingredients:

• 40 grams (⅓ cup) of walnuts or preferred nuts in chunks

Healthy Greek Yogurt Frosting

• 5 tbsp cream cheese low-fat
• 4 tbsp Greek yogurt low-fat
• 2 to 3 tbsp powdered sweetener or powdered sugar, to taste
• ¼ tsp vanilla extract

Instructions:

1. Heat oven to 180°C (350°F) and fold a 15 cm x 15 cm (7 inch x 7 inch) baking pan with parchment paper.
2. In a large bowl, mash the two ripe bananas and combine them with eggs, maple syrup, almond butter, and vanilla extract. Once combined, whisk in ground cinnamon and mix until smooth.
3. Using a rubber spatula or fork, stir in oat flour, almond flour, baking powder, and salt. Mix wet and dry ingredients together until you get a smooth batter.
4. Optionally, stir in the pieces of walnuts.
5. Pour the batter into your prepared pan. Bake in a hot oven for 25 to 35 minutes or until a toothpick inserted into the center of your banana cake comes out clean. Let cool over a baking rack or dish before frosting and serving.

Healthy Greek Yogurt Frosting:

1. In a small bowl, mix cream cheese together with Greek yogurt, powdered sweetener (or powdered sugar), and vanilla extract. After mixing, use it right away or refrigerate until frosting.
2. Only before serving, spread the icing on top of your (cooled) banana cake.

Healthy Banana Pudding Jars

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This recipe for Healthy Banana Pudding comes from Nourishing Niki. “You are going to LOVE these Healthy Banana Pudding Jars. This recipe is quick and delicious and a healthier take on a classic favorite. I bet you already have these ingredients in your kitchen, making this a convenient and wholesome dessert option in under 5 minutes!”

Equipment:

• Mason Jars or similar

Ingredients:

• 125 g Yogurt 1 cup
• 10 g Vanilla Protein Powder 1 tbsp – see notes for substitutes
• 1 tsp Vanilla Extract
• 60 g Banana 1 small or half a large banana
• 4-6 Healthy Shortbread Cookies or cookies of choice or more or less 🙂

Instructions:

1. Combine yogurt, protein & vanilla.
2. Slice banana into coins
3. Break cookies into small pieces.
4. Layer cookies, banana, and vanilla pudding in your jar and enjoy.

Maple-Sweetened Banana Muffins

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This Maple-Sweetened Banana Muffins recipe comes from Cookie + Kate. “These whole wheat, maple-sweetened banana muffins are so fluffy and moist, I bet no one can guess they’re healthy muffins. They’re easy to make, too, with basic ingredients and only one mixing bowl!”

Ingredients:

• ⅓ cup melted coconut oil or extra-virgin olive oil*
• ½ cup maple syrup or honey
• 2 eggs, preferably at room temperature
• 1 cup packed mashed ripe bananas (about 3 bananas)
• ¼ cup milk of choice or water (I used almond milk)
• 1 teaspoon baking soda
• 1 teaspoon vanilla extract
• ½ teaspoon salt
• ½ teaspoon cinnamon, plus more for sprinkling on top
• 1 ¾ cups white whole wheat flour or regular whole wheat flour
• ⅓ cup old-fashioned oats (optional), plus more for sprinkling on top
• 1 teaspoon turbinado (raw) sugar or other granulated sugar, for sprinkling on top

Instructions:

1. Preheat the oven to 325 degrees Fahrenheit (165 degrees Celsius). If necessary, grease all 12 cups of your muffin tin with butter or non-stick cooking spray (my pan is non-stick and doesn’t require any grease).
2. In a large bowl, beat the coconut oil and maple syrup together with a whisk. Add the eggs and beat well. Mix in the mashed bananas and milk, followed by the baking soda, vanilla extract, salt and cinnamon.
3. Add the flour and oats to the bowl and mix with a large spoon, just until combined. If you’d like to add any additional mix-ins**, like nuts, chocolate or dried fruit, fold them in now.
4. Divide the batter evenly between the muffin cups, filling each cup about two-thirds full. Sprinkle the tops of the muffins with a small amount of oats (about 1 tablespoon in total), followed by a light sprinkling of sugar (about 1 teaspoon in total). Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.
5. Place the muffin tin on a cooling rack to cool. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan. These muffins will keep at room temperature for up to 2 days, or in the refrigerator for up to 4 days. They keep well in the freezer in a freezer-safe bag for up to 3 months (just defrost individual muffins as needed).

Healthy Banana Pancakes

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This Healthy Banana Pancakes recipe is from Southern Plate. “All you need is 2-4 ingredients to make my warm and delicious healthy banana pancakes. They’re a delectable cross between traditional pancakes and a thick fluffy banana crepe.”

Ingredients:

• 1 ripe banana
• 1 large egg
• 1/2 teaspoon ground cinnamon, optional
• 1 tablespoon quick oats optional

Instructions:

1. Place the peeled banana in a medium bowl and mash well with a fork. Add egg, cinnamon, and oats to the mashed banana and mix it all together until well blended.
2. 1 ripe banana, 1 large egg, 1/2 teaspoon ground cinnamon, 1 tablespoon quick oats
3. Spray a skillet or griddle with cooking spray and heat to medium or medium-high heat. Drop batter by large spoonfuls onto this.
4. Allow them to cook until almost fully done before flipping to brown on the bottom.
5. Serve warm, topped with sliced banana if you like and the syrup of your choice (I use Mrs. Butterworth's Sugar-Free).

Flourless Banana Bread

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This Healthy 5-Ingredient Flourless Banana Bread recipe is from The BakerMama. “Want to enjoy banana bread without gluten, sugar or specialty ingredients? This Healthy 5-Ingredient Flourless Banana Bread is simple, delicious and so easy to make. You’ll fall in love with how easy this loaf is to bake and how great you can feel about eating it often for breakfast or a snack.”

Ingredients:

• 3 medium ripe bananas
• 2 large eggs
• 1/4 cup pure maple syrup (or honey)
• 1 teaspoon baking soda
• 2 cups old-fashioned rolled oats

Instructions:

1. Preheat oven to 350°F. Lightly grease 9×5-inch loaf pan with non-stick cooking spray and set aside.
2. Add all ingredients to a blender, in the order listed, and blend until smooth and well combined. Pour batter into prepared loaf pan. (Garnish the top of the batter with thinly sliced banana, if desired) Bake for 30-35 minutes or until a toothpick inserted in the center comes out clean.
3. Let loaf cool completely in loaf pan. Store bread in an airtight container on the counter for 2-3 days or in the refrigerator for up to a week.

Paleo Banana Bread

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This Paleo Banana Bread recipe comes from Olivia Adriance. “This gluten-free, dairy-free, refined sugar-free banana bread tastes just like the classic loaves I made with my mom growing up, just healthified!”

Ingredients:

• 2 large eggs at room temperature
• ¼ cup nut milk at room temperature
• ¼ cup avocado oil
• ½ cup coconut sugar
• 1 teaspoon vanilla
• 2 cups over-ripe bananas mashed (about 4 large bananas)
• 1 ½ cups gluten-free flour blend
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• ½ teaspoon cinnamon
• ¼ teaspoon salt

Instructions:

1. Preheat your oven to 350°F.
2. Grease a 1-pound loaf tin (mine is 8.5 in x 4.5 in) and set aside.
3. To a large mixing bowl, add the eggs, nut milk, avocado oil, coconut sugar, and vanilla. Whisk or beat together with a hand mixer until well combined.
4. Stir in the mashed banana.
5. To a smaller mixing bowl, add the gluten-free flour, baking powder, baking soda, cinnamon, and salt. Stir gently until just combined.
6. Add the dry ingredients to your wet mixture (I like to sift them in to avoid lumps but this is optional), mixing until just combined and there are no dry lumps remaining. There will still be some lumps from the banana and that’s totally fine.
7. Pour the banana bread into your prepared loaf tin. If you really want to impress your tasters or guests, lay a thin slice of banana on top (see note 4).
8. Bake for 50 to 60 minutes, or until the outside has deepened in color and a toothpick inserted comes out clean. (I bake mine for the full 60 minutes even though a toothpick typically comes out clean around 50 minutes).
9. After baking, allow the bread to cool on a wire rack. Once cool enough to handle, remove the bread from the loaf tin and continue cooling completely (see note 5).

Banana Oatmeal Cookies

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These Healthy 3-Ingredient Banana Oatmeal Cookies are from SkinnyTaste. “These banana oatmeal cookies are best right out of the oven, and they are chewy and soft – just how I like my cookies! You can also make them as a two-ingredient cookie, but walnuts and bananas are my favorite combination. Walnuts are nutrient-rich. They provide good fat, protein, fiber, and manganese, plus magnesium, iron, calcium, and B vitamins.”

Ingredients:

• 2 medium ripe bananas, mashed
• 1 cup of uncooked quick oats
• 1/4 cup crushed walnuts

Instructions:

1. Preheat oven to 350°F. Spray a non-stick cookie sheet with cooking spray or use a Silpat.
2. Combine the mashed bananas and oats in a bowl. Fold in the walnuts.
3. mashed bananas, oatmeal and walnuts
4. Place a tablespoon of each on the cookie sheet.
5. Banana Oatmeal Cookies on baking sheet.
6. Bake for 15 minutes. Makes 16 cookies.

Healthy Banana Smoothie

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This Healthy Banana Smoothie recipe is from Gentle Tummy. “It’s my favorite anti-inflammatory, healthy and yummy way to start my day! It’s gluten-free, dairy-free, packed with protein, fiber, potassium, and omega-3’s, and perfect for breakfast or pre-workout.”

Equipment:

• Nutribullet

Ingredients:

• 1 banana
• 1/2 cup almond milk or milk of choice
• 4 cubes ice
• 1 cube of orange juice fresh squeezed and frozen or 1/4 cup of juice
• 1/2 scoop vanilla protein powder
• 1 tablespoon chia seeds
• 1 tablespoon ground flax seed
• 2 tablespoons almond butter or peanut butter

Instructions:

1. Add the 1/2 cup of almond milk to the blender cup.
2. Add the remaining ingredients to the blender cup and blend until smooth or until you no longer hear any ice chunks swirling around in the blender.

Healthy Banana Pudding made with Skim Milk

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This Healthy Banana Pudding made with Skim Milk recipe comes from Health Beet. “Save 139 calories per serving by making this healthy banana pudding recipe with skim milk. It’s low in sugar, high in flavor, low in calories, and low in fat. Perfect to enjoy on a low-calorie diet.”

Ingredients:

• 1 medium banana
• 1 package sugar-free banana pudding mix (4 serving size)
• 1 cup skim milk

Instructions:

1. Blend all ingredients together in a blender until the banana is smooth.
2. Chill in the fridge until the pudding gets thick and ready to eat.
3. Top with extra sliced banana, cool whip, or nilla wafers.

Ginger Banana Chips

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This Ginger Banana Chips recipe is from Tesco Real Food. “Sprinkled with ginger and cinnamon for a touch of spice, these crunchy banana chips are cooked slowly in the oven until golden and crisp.”

Ingredients:

• 2 ripe bananas, sliced into thin rounds (about 0.5cm thick)
• ½ lemon, juiced
• small pinch of ground ginger
• small pinch of ground cinnamon

Instructions:

1. Preheat the oven to gas ½, 265°F, fan 230°F.
2. Arrange the banana slices on a baking tray lined with nonstick baking paper, then brush with the lemon juice and sprinkle with ginger and cinnamon.
3. Bake for 1½ hrs until they begin to turn golden, then flip over. If they don’t lift off the paper easily, bake for another 10 mins before turning.
4. Bake for 1 hr until dark golden with no visible patches of moisture.
5. Leave to cool on the tray. They should crisp up after 5 mins cooling. If they don't, return the tray to the oven for 15 mins or until crisp.
6. Store in an airtight container for up to a week.

Tip: Try baking these while you're using the oven for another dish to cut down on energy usage.

RELATED: I Lost 135 Pounds by Eating More and Walking

Banana “Nice” Cream

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This Banana “Nice” Cream recipe is from Tesco Real Food. “Fruity and refreshing, this really is the easiest ice cream recipe ever. Made simply with frozen bananas, this ‘nice’ cream makes a great alternative to traditional ice cream as it’s healthy, vegan and dairy-free.”

Ingredients:

• 4 very ripe bananas

To serve (optional):

• handful mixed berries
• pistachio nuts, roughly chopped

Method:

1. Peel and chop the bananas into rough chunks or slices.
2. Place in a freezer-proof container (or freezer bag) and freeze for at least 8 hrs or overnight.
3. When completely solid, put in a food processor and blitz on a high speed for 1-2 mins.
4. You may need to add a few tbsp of water to help the bananas break down and blend together.
5. When ready, the mixture should be creamy and almost mousse-like.
6. Serve immediately as a soft-serve ice cream. Or, for a firmer texture, transfer to a freezer-proof container, cover and return to the freezer for at least 1-2 hrs to create a more scoopable ice cream.

And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

What is the most popular fruit in the United States? According to the International Fresh Produce Association, bananas. A 2022 survey found that 63 percent of Americans buy bananas annually, making them more popular than strawberries, grapes, and even apples. After all, bananas are inexpensive, readily available 365 days a year, and they are nutritious. Here is why you should be throwing bananas in your shopping cart every trip to the grocery store, according to Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com.

Bananas Are Good for Your Health

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“Bananas are rich in potassium, and potassium plays an essential role in muscle contraction and heart rhythm,” explains Taub-Dix. Bananas might also prevent muscle cramps, she adds.

RELATED: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

They Offer a Boost of Energy

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“You’ll also get carbs from bananas that provide an energy boost,” she says, noting that they make a great post-workout snack. “Add a schmear of almond butter for sustained satisfaction and fullness.”

You Can Eat Them 30 to 60 Minutes Before a Workout

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Even if you don’t like to eat meals before you exercise, consider a banana for energy. “You might want to try a banana 30 to 60 minutes before you workout,” says Taub-Dix. “But they’re great any time of day.”

Eating Too Many May Cause Bloating

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You might not want to overdo it, however. “You can eat bananas every day, but just be aware that for some people, bananas can be constipating, which can cause you to feel heavy and bloated — not a very welcoming feeling when you’re ready to exercise,” she says.

Pair a Banana with Protein or Healthy Fat

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Mariana Dineen, registered dietitian and founder of Elemento Health, suggests pairing a banana with a source of protein or healthy fat, as it is an excellent way to create a more balanced nutritional profile. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says.

RELATED:The Healthiest Way to Eat Your Bananas, According to Nutrition Experts

It Helps Slow Down the Absorption of Sugar Into Your Bloodstream

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She explains that eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

💪🔥Body Booster: Next time you eat a banana, try adding a little peanut butter or yogurt.

Bananas have become somewhat controversial regarding diet and weight loss. Some people swear by the elongated yellow fruit (which is botanically a berry, FYI), while others urge against it. However, according to Mariana Dineen, registered dietitian and founder of Elemento Health, they are “a powerhouse” of nutrition. “Each medium-sized banana, roughly 105 calories, is packed with essential nutrients. It's a treasure trove of potassium, crucial for heart health, and vitamin B6, vital for brain function. A healthy dose of vitamin C bolsters immunity and skin health, while its fiber content ensures a happy digestive system,” she says. How should you eat bananas? We asked Dineen and a few other experts for their insight.

1. You Can Eat Them Ripe

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The healthiest way to eat a banana depends on individual dietary needs and preferences, says Dineen. “Ripe bananas are higher in natural sugars and are a quick energy source. A ripe banana is an excellent choice for a quick energy source in several scenarios,” she says. “Ripe bananas are not only more palatable with their natural sweetness but also completely okay to include in a balanced diet.”

2. You Can Also Eat Them Unripe

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There are some added benefits to eating unripe bananas, adds Dineen. “They are higher in resistant starch, beneficial for gut health, and blood sugar control,” she says. “Let's be real; not many people prefer the taste of an unripe banana, and that's perfectly fine!”

3. Pair Them with Protein or Healthy Fats

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Pairing a banana with a source of protein or healthy fat is an excellent way to create a more balanced nutritional profile, explains Dinenn. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says. For example, eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

Related: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

4. Use Them for Post-Workout Recovery

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After exercise, your body needs to replenish its glycogen stores, explains Dineen. “The simple sugars in ripe bananas are effective for a quick post-workout energy replenishment.”

5. Or, Eat Them for an Energy Boost During Endurance Activities

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Endurance athletes usually keep bananas on hand. “For long hikes, bike rides, or runs, a ripe banana can be a portable and convenient source of energy to help sustain endurance,” says Dineen.

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

6. Eat Them for Breakfast or Snacks

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Bananas make a great on-the-go breakfast. “When you're short on time, a ripe banana can be a quick, on-the-go breakfast option to start your day with some energy,” says Dineen. You can eat one before exercising. “Eating a ripe banana before exercising can provide a rapid source of energy, helping to fuel your workout. The natural sugars in ripe bananas are easily digestible, offering quick access to energy,” she says. They also make a great snack. “If you need a boost to overcome a mid-morning slump or to beat the afternoon fatigue, a ripe banana can be a great snack. It provides a quick release of energy to help you regain focus and alertness,” she says.

7. Add Them to Your Smoothies

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Dietitian, Health Coach, and author Jessica Cording, MS, RD recommends adding a banana to a smoothie “that has protein from a source like milk, yogurt, kefir, or protein powder.” Not only will it add a touch of sweetness but also helps thicken up your drink.

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

8. Add Them to Baked Good

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Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com uses bananas when she bakes. One of her favorite recipes? Her Banana Almond Muffins. “They provide healthy whole grains, fiber, heart-healthy almonds and some decadent dark chocolate chips. I like to pair them with cottage or ricotta cheese or top them with a dollop of crunchy almond butter,” she says.

💪🔥Body Booster: While unripe bananas might not taste good, they actually boast health benefits that ripe bananas don’t, as they are higher in resistant starch, which is beneficial for gut health and blood sugar control.