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

Some people, especially weight-conscious dieters, have an irrational fear of bananas. While bananas do have carbs and sugar, they are an unprocessed food filled with nutrients and can’t possibly lead to fat gain in isolation unless they are eating a caloric surplus in general. I have plenty of clients losing weight while eating bananas on a regular basis.

One of the most common breakfasts I see my clients eat before we begin working together is a single banana. They are an easy, fast, and nutritious choice to grab in the morning, but the problem is they are not pairing it with anything else, so the banana is quickly digested, and they are hungry an hour later, reaching for another quick carbohydrate-rich treat, which keeps the cycle going.

A better breakfast would be to pair a banana with yogurt, bend in a smoothie, and add a handful of walnuts or a side of eggs. Here are the two best banana recipes for weight loss.

1. The Easiest Protein Pancakes Ever

My most popular recipe includes bananas and has 38g of protein. This is a staple in my diet, and many of my clients love it as well.

Ingredients:⁠

• 1 banana⁠
• 2 large eggs
• 1 scoop protein powder⁠ (I used @legionathletics banana crème pie casein protein)

Directions:⁠

1. Mash banana in a mixing bowl with a fork.
2. Add 2 eggs and mix until combined.⁠
3. Add protein. Stir until forms a thick batter. Add more protein (or flour) if too thin.⁠
4. Heat a skillet on medium heat. Lightly spray with avocado oil and spoon batter into pancake shapes on skillet. Keep pancakes on the smaller side for easier flipping. ⁠
5. Cook for 2-3 minutes per side or until cooked how you like your pancakes.

Related: The #1 Thing to Eat for Weight Loss, Says Woman Who Dropped 50 Pounds

2. 3-Ingredient Brownies

As bananas ripen and go from green to yellow to brown, the starch content lowers and sugar increases.

Ripe bananas are considered a high-FODMAP food which means the sugar content could be problematic for sensitive stomachs. If that is the case, choosing a green banana with higher starch could be better.

For those who are sensitive to constipation, a green banana may worsen symptoms so they could be better with a yellow banana.

Don’t throw out your overripe bananas! These have the highest amounts of nutrients like vitamins, minerals and antioxidants. Bananas in this stage are great to mash and add some sweetness to any meal or use to make a healthy dessert recipe like these 3-ingredient brownies.

Ingredients:⁠

• 3 ripe bananas, mashed⁠
• 1/2 cup of any nut butter⁠
• 1/2 cup raw cacao powder⁠

Directions:⁠

1. Preheat the oven to 350.⁠
2. In a bowl, mash bananas as smooth as you can get them with a fork (or use a blender).⁠
3. Add the cacao and nut butter, stir until mixed into a batter.⁠
4. Pour batter into a 9x9 baking dish (or silicone molds, cupcake pan, cake pan etc.) and bake for 20 minutes.⁠
5. Remove and let cool, you can put them in the fridge for faster cooling.⁠

Makes 12 brownies.

If you enjoyed this article, don't miss The #1 Carb to Eat for a Healthy Body.

Kat Best is the co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, and a NASM Certified Personal Trainer who is Board Certified in Holistic Nutrition.

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.