6 Banana Recipes for Weight Loss

Bananas are often classified as a sweet treat, but you’ll be surprised to learn that they’re loaded with antioxidants and can even help you lose weight. This fruit is packed with nutrients, including potassium, which helps build muscle, and fiber, which keeps you feeling full. So, it’s perfect for those who crave a snack that won’t make them gain weight. From delicious banana pancakes to refreshing smoothies, bananas can be incorporated into a variety of dishes. If you’re not sure how to make them, try these delicious banana recipes for weight loss!

6 Delicious Banana Recipes for Weight Loss

Try these weight loss recipes made with the health benefits of bananas, shares nutritionist Susmita N..

1. Banana pancakes with egg

Ingredients

• 2 whole eggs
• 1 ripe medium banana
• Salt as needed.
• Butter/butter

Method

• Mash the banana into a paste.
• Add eggs and stir until there are no lumps.
• Heat a frying pan and melt the butter.
• Add the mixed paste and cook over medium heat.
• Serve sprinkled with cinnamon or a few pumpkin seeds on top.
• For flavor, you can add cocoa powder to the mixture.

Read also: 6 Reasons to Eat a Banana Before a Workout!

2. Banana-spinach smoothie

Ingredients

• 1 medium banana
• A handful of spinach, washed
• 1/2 tablespoon nut butter
• 350 ml soy or almond milk
• 1 tablespoon of sunflower and pumpkin seed mixture

Method

• Add all ingredients to a blender and make a smooth paste.
• For extra sweetness, add pre-soaked dates or fig rings.
• Voila, your smoothie is ready to drink.

3. Banana Peanut Butter Ice Cream

Ingredients

• 2 ripe bananas
• 2 tablespoons peanut butter
• Sea salt to taste
• 1 tablespoon toasted almonds, chopped
• 1 tablespoon cinnamon powder
• A few drops of vanilla extract

Method

• Freeze the banana in the freezer until firm.
• Add frozen banana with a few drops of vanilla extract to a blender and make a smooth paste. Adding a few ice cubes will smooth out the texture.
• Spread the peanut butter in a shallow bowl. Spread the banana spread on top and sprinkle with sea salt, chopped toasted almonds and cinnamon.
• Place in the freezer and let cool for 2-3 hours before serving.

4. Banana Oatmeal Cookies

Ingredients

• 1 cup mashed overripe banana
• ½ cup almond butter
• 3.5 cups oatmeal
• ¼ cup chocolate chips
• 3 tablespoons pumpkin seeds

Method

• Mix all the ingredients into a dough and place it in the refrigerator for 15–20 minutes.
• Take a small piece of dough in your hand, roll it into a small ball and flatten it.
• Place cookies on parchment paper in a baking sheet and bake at 350 degrees for 12 minutes.
• Once the cookies have cooled naturally, they are ready to eat.

Read also: Want to Lose Weight? Try These 7 Cold Soups for Weight Loss

5. Banana Carrot Muffins

Ingredients

• 280 grams of oat flour
• 360 g banana, mashed to a smooth paste
• 170 g sweet carrots, grated
• 70 grams of sugar
• ½ cup melted coconut oil
• 4 eggs
• 3 teaspoons cinnamon
• 3 teaspoons baking powder
• 150 ml cow's or soy milk
• Salt to taste
• ½ cup chopped walnuts and almonds, mixed

Method

• In a bowl, combine oat flour, cinnamon, sugar, baking powder and salt.
• Separately, combine mashed banana, eggs, coconut oil, cow's or soy milk and beat until smooth.
• Mix the ingredients in both bowls, making sure there are no lumps. Add the chopped nuts and grated carrots.
• Preheat oven to 350 degrees and pour mixture into muffin tins.
• Bake the mixture for 30-35 minutes and let it cool completely.

6. Banana-spinach pancake

Ingredients

• 1 glass of cow's or soy milk
• 2 cups spinach leaves
• 1 cup maida flour
• 2 tablespoons baking powder
• ½ teaspoon salt
• 3 tablespoons vegetable oil
• 3 ripe bananas, mashed
• 1-1.5 tablespoons brown sugar

Method

• Blend spinach leaves and milk in a blender until smooth.
• Place the mixture in a bowl and mix all the ingredients until it reaches the consistency of pancake batter.
• Pour the batter into a heated, oiled frying pan and fry on both sides until golden brown.
• It can be eaten with butter and maple syrup.

Banana Recipes for Weight Loss: How Do They Help?

Bananas have many health benefits, and one of them is weight loss. Here's how they help you shed those extra pounds:

1. Rich in fibre

Bananas are a rich source of fiber, says a study published in the Asian Journal of Pharmaceutical Research and Development, which helps you feel fuller for longer. This can help reduce food cravings and minimize overeating, helping you lose weight. Fiber also aids digestion by adding bulk to your stool, preventing constipation and promoting regular bowel movementsA healthy digestive tract improves overall health and can help with weight loss. Additionally, fiber slows the absorption of glucose into the system, reducing spikes and drops in blood sugar.

2. Natural sweeteners

“Bananas contain natural sugars that can satisfy your sweet tooth without adding sugar. This is especially helpful when you’re trying to cut back on sugary treats in your diet to achieve your weight loss goals. It also helps prevent sudden spikes in blood sugar levels. This can help maintain stable energy levels, preventing cravings,” says the expert.

3. Speeds up metabolism

Bananas contain resistant starch, a type of fiber that may help increase metabolism. A boosted metabolism helps your body burn more calories throughout the day. Resistant starch may help reduce fat storage in the body by increasing fat oxidation. Additionally, a study published in the Microbiome Journal suggests that resistant starch may improve insulin sensitivity, allowing the body to use glucose more efficiently. This may help regulate blood sugar levels and reduce the risk of developing insulin resistance.

Now that you know the benefits of bananas for weight loss, it's time to include them in your diet!