22 Healthy & Delicious Overripe Banana Recipes by Registered Dietitians
Don’t let those speckled bananas go to waste! Transform your overripe bananas into incredibly delicious and healthy treats with this collection of 22 recipes, all thoughtfully developed by Registered Dietitians. From moist quick breads and fluffy muffins to refreshing milkshakes, waffles, biscotti, and a variety of smoothies and smoothie bowls, you’ll find a fantastic use for every brown banana.
We all have those moments: you look at the bananas on your counter, and they’ve turned a little too brown for a simple snack. But don’t frown – that’s actually a cause for celebration! Overripe bananas are a fantastic “secret ingredient,” bringing natural sweetness and moisture to a wide variety of dishes. They’re perfect for baking, blending, and creating wholesome treats without needing excessive added sugars.
This comprehensive guide compiles an array of creative and nutritious overripe banana recipes, developed by expert Registered Dietitians (including myself!), ensuring each dish is not only delicious but also well-balanced. Get ready to transform your brown bananas into culinary masterpieces!
Dietitian Tip: Naturally Sweeten with Ripe Bananas
The American Heart Association advises limiting added sugars to no more than 25 grams per day for most individuals. Utilizing ripe or overripe bananas in your recipes is a brilliant and easy way to achieve a wonderfully sweet flavor profile without relying heavily on added sugars. As bananas ripen, their starch converts to sugar, making them naturally sweeter and an ideal substitute for refined sugars in many dishes. This simple swap allows you to enjoy decadent-tasting foods while promoting a healthier lifestyle.
Smart Tips for Saving Money on Bananas
Making the most of your bananas isn’t just about delicious recipes; it’s also about smart shopping and reducing food waste. Here are a couple of excellent cost-saving tips:
- Shop Smart at Trader Joe’s: If you frequent Trader Joe’s, remember that they price bananas per individual banana, not by weight. This means you can opt for larger bananas without paying a higher price per pound, maximizing your value.
- Look for Discounted Produce: Always check your local grocery store for a discounted produce section. Many stores place ripe or slightly overripe bananas there at a reduced price. These bananas are often perfect for baking or freezing and offer significant savings.
- Freeze Them for Later: If you buy bananas and they start to ripen faster than you can use them, simply peel them, break them into pieces, and freeze them in an airtight container or freezer bag. Frozen overripe bananas are perfect for smoothies, “nice cream,” or thawing for baked goods. This prevents waste and ensures you always have a stash of naturally sweet fruit on hand.
Understanding Banana Ripeness: What is an Overripe Banana?
Bananas are a wonderfully versatile, nutritious, and affordable fruit. While a perfectly ripe yellow banana is great for eating on its own or with a dollop of nut butter, overripe bananas truly shine in recipes, adding unparalleled flavor and natural sweetness.
What’s the difference? A ripe banana is typically vibrant yellow with no green on its peel. An overripe banana, however, is characterized by its yellow peel heavily spotted with brown, or even mostly brown, as clearly shown in the image above. These brown spots aren’t a sign of spoilage, but rather an indicator that the starches inside have converted to sugars, making the banana softer and intensely sweet – perfect for baking and blending!
Even dark brown or almost black bananas are usually fine to use, as long as they remain firm and show no signs of actual spoilage like mold, a foul odor, or a mushy, watery texture. Once peeled, a healthy overripe banana will still look and smell like a banana, just much softer. If you notice mold or liquid seeping from the peel, or an unpleasant smell, it’s time to discard it.
For those bright yellow bananas with greenish tips often found at the grocery store, they are not yet ripe enough for optimal flavor or texture in most recipes. Simply leave them on your kitchen counter for a few days at room temperature, and they will ripen beautifully, developing those desirable brown spots.
Prepare a batch on the weekend, and you or your kids can quickly reheat them for a wholesome breakfast before school or work throughout the week. A delicious way to start any day!
Ingredients: Overripe banana, quick oats, milk, egg, golden wheat flour (white whole wheat flour), baking powder, cinnamon, and salt.
Mini Banana Pancakes
The overripe banana adds a natural sweetness and moist texture that pairs perfectly with the tartness of the blackberries. These muffins are an excellent way to use up those extra ripe bananas!
Ingredients: All-purpose flour, rolled oats, sugar, plain Greek yogurt, egg, olive oil, overripe banana, fresh blackberries, vanilla, cinnamon, salt, baking soda, and baking powder.
Banana Blackberry Oatmeal Muffins
The combination of fruits and vegetables in a soft, flavorful muffin makes them a family favorite, even for picky eaters. These muffins are a brilliant way to sneak in extra nutrients!
Ingredients: Carrot, overripe bananas, golden wheat flour, oat flour, milk, olive oil, sugar, egg, vanilla, cinnamon, baking powder, baking soda, salt, and raisins.
Banana Carrot Muffins
These muffins are wonderfully moist and fragrant, making them an excellent choice for a special breakfast or a comforting snack. The combination of sweet banana and tangy pineapple is simply irresistible.
Ingredients: All-purpose flour, whole wheat flour, baking soda, baking powder, salt, cinnamon, overripe banana, brown sugar, eggs, plain Greek yogurt, crushed pineapple, vegetable oil, vanilla, cream cheese, and pecan halves.
Recipe by: Melissa Macher, RD
Hummingbird Muffins
One of the best parts? There’s no need to meticulously separate wet from dry ingredients – simply combine everything for a hassle-free baking experience. It’s a smart way to enjoy both fruits and vegetables in a delightful package!
Ingredients: Overripe bananas, zucchini, golden wheat flour (white whole wheat flour), oat flour, milk, olive oil, egg, baking powder, baking soda, sugar, salt, and chocolate chips.
Zucchini Banana Chocolate Chip Muffins
Crafted with simple, readily available ingredients like white whole wheat flour and maple syrup, and requiring just one bowl for mixing, this recipe is as convenient as it is delicious. It’s so good, your family will be asking for it for breakfast and as an after-school snack! For an extra treat, sprinkle some chocolate chips on top before baking.
Ingredients: Overripe bananas, golden wheat flour, maple syrup, olive oil, water, eggs, vanilla, baking soda, and salt.
Dairy-Free Banana Bread
The combination of gluten-free and almond flours ensures a tender crumb, while walnuts and chocolate chips add layers of flavor and crunch. These muffins are perfect for anyone seeking a delicious gluten-free treat!
Ingredients: Gluten-free flour blend, almond flour, baking powder, baking soda, cinnamon, salt, walnuts, chocolate chips, brown sugar, unsalted butter, unsweetened applesauce, banana, egg, and vanilla extract.
Recipe by: Julie Christensen RD, LD
Gluten Free Chocolate Chip Banana Muffins
The overripe banana adds a lovely natural sweetness and thick texture, making it incredibly satisfying. It’s a quick and refreshing way to enjoy the goodness of bananas.
Ingredients: Vanilla ice cream, overripe banana, milk, and chia seeds.
Milkshake with Banana
Calling for one ripe banana (preferably frozen for texture), these waffles are a perfect cozy breakfast or brunch treat. Enjoy them with a drizzle of maple syrup for a truly comforting experience.
Ingredients: Plant-based milk, lemon juice, ground flaxseed, water, white whole wheat flour, almond flour, cornstarch, brown sugar, fresh ginger, cinnamon, ground cloves, baking soda, baking powder, salt, banana, and olive oil.
Recipe by: Melissa Altman-Traub MS, RDN, LDN
Vegan Gingerbread Banana Waffles
The rich banana flavor is wonderfully prominent, making these cookies a delightful way to enjoy your overripe fruit. They’re a satisfying snack or a sweet ending to any meal.
Ingredients: Chia seeds, water, golden wheat flour (white whole wheat flour), quick oats, cocoa powder, baking soda, salt, brown sugar, sugar, vanilla, overripe bananas, olive oil, and chocolate chips.
Banana Cocoa Cookie Recipe
It’s a wholesome and satisfying dessert or snack that comes together in a flash, making it ideal for those sudden sweet cravings.
Ingredients: Overripe banana, powdered peanut butter, whole wheat flour, baking powder, cinnamon, salt, maple syrup, milk, and dark chocolate chips.
Recipe by: Chrissy Carroll, MPH, RD at Snacking in Sneakers
Healthy Banana Mug Cake
Naturally sweetened and made with wholesome ingredients, they’re perfect for a quick breakfast, a healthy snack, or a guilt-free dessert. The riper the banana, the sweeter and more satisfying these cookies will be!
Ingredients: Overripe banana, rolled oats, peanut butter, and chocolate chips.
Recipe by: Leanne Ray, MS, RDN (Healthyish Appetite)
4-Ingredient Oatmeal Cookies
Made with just two simple ingredients, it’s a fantastic way to enjoy a sweet, creamy, and healthy dessert, especially using those frozen overripe bananas you’ve saved.
Ingredients: Frozen overripe bananas and milk.
Recipe by: Lexi Cole RD, CCMS at To Taste
Banana Nice Cream
Made with just six simple ingredients, including one small, very ripe or overripe banana, this smoothie is ready in no time. Your entire family will adore its rich flavor and creamy texture, making it a healthy and popular choice!
Ingredients: Frozen strawberries, milk, overripe banana, pitted Medjool dates, peanut butter, and honey.
Banana Strawberry Peanut Butter Smoothie
The sweet banana beautifully complements the warm notes of nutmeg and the distinct flavors of hemp and grape, creating a delightful and energizing drink.
Ingredients: Grape juice, hemp seed butter, plain skyr, nutmeg, and banana.
Recipe by: Amy Gorin MS, RDN
Banana Nutmeg Smoothie
The addition of toasted California walnuts provides a rich, nutty flavor and a satisfying texture. It’s a sophisticated yet simple way to enjoy those ripening bananas.
Ingredients: Toasted California walnuts, butter, sugar, ripe banana, eggs, whole wheat pastry flour, baking powder, salt, and dark chocolate cocoa nibs or chips.
Recipe by: Laura M. Ali, MS, RDN, LDN Culinary Nutritionist and author of the MIND Diet for Two.
Banana Walnut Biscotti
Prep it ahead for a convenient morning meal or enjoy it fresh from the oven. The soft, comforting texture and fruity flavors make it a perfect start to any day.
Ingredients: Rolled oats, milk, egg, maple syrup, olive oil, baking powder, bananas, strawberries, and chocolate chips (optional).
Strawberry Banana Baked Oatmeal
Perfect for breakfast, a post-workout refuel, or a healthy snack, this bowl is a vibrant and nutritious way to enjoy the goodness of fruits and dairy.
Ingredients: Strawberry skyr, plain kefir, chia seeds, frozen overripe banana, and frozen strawberries.
Strawberry Banana Smoothie Bowl
This flaxseed pudding delivers a creamy texture and satisfying flavor, making it a wholesome treat you can feel good about enjoying any time of day.
Ingredients: Ground flaxseeds (flaxseed meal), milk, banana, peanut butter, maple syrup, and mini chocolate chips.
Banana Flax Pudding
The natural sweetness of watermelon combined with a frozen overripe banana creates a wonderfully smooth and hydrating beverage. It’s perfect for a healthy snack or a refreshing treat.
Ingredients: Watermelon, frozen banana, ice, and fresh lime juice.
Watermelon Banana Smoothie
Optionally topped with coconut whipped cream, a sprinkle of orange zest, and chia seeds, this pudding is not only delicious but also packed with healthy fats and natural sweetness from ripe bananas. It’s a clever way to introduce nutritious ingredients!
Ingredients: Avocado, ripe bananas, and cocoa powder.
Recipe by: Malina Malkani Nutrition
Creamy Avocado Banana Chocolate Pudding
The very ripe bananas provide intense sweetness and moisture, ensuring a tender and satisfying loaf. It’s a wonderful way to enjoy a familiar favorite with an adventurous, nutty twist.
Ingredients: Coconut oil, tahini, sugar, brown sugar, eggs, almond milk, vanilla, very ripe bananas, white whole wheat flour (golden wheat flour), baking soda, salt, and chocolate chips.
Recipe by: Kara Lydon, RD, LDN, RYT
Check out this recipe
Common Questions About Overripe Bananas
It’s important to distinguish between an overripe banana, which is perfect for recipes, and a rotten one that should be discarded. An overripe banana typically has a yellow peel covered in brown or black spots, but the fruit inside will still smell sweet and appear creamy once peeled. Its flesh should be firm enough to mash, not liquidy.
However, if you observe any mold on the peel or stem, an off-putting or fermented smell, or if liquid is oozing from the peel, the banana is rotten and must be thrown out. Always inspect for these signs of spoilage before using heavily browned bananas.
While overripe bananas taste significantly sweeter than their greener counterparts, the total amount of sugar doesn’t actually increase. What changes is the type of sugar and its availability. As a banana ripens, its complex carbohydrates (starches) break down into simpler sugars like glucose, fructose, and sucrose. This process makes the banana taste sweeter and more digestible, but the overall carbohydrate and sugar content remains relatively consistent. Scientific studies confirm there is no significant difference in the total sugar amount between ripe and overripe bananas.
Once bananas reach an overripe stage, their shelf life on the counter is very limited. To maximize their usability, I highly recommend either freezing them immediately or using them in a recipe. If you choose to refrigerate them, overripe bananas can typically last for about five additional days in the refrigerator. The peel will likely turn completely black, but the fruit inside will remain good for consumption. Freezing them peeled is the best long-term storage solution for future baking and smoothie endeavors.
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Which of these fantastic overripe banana recipes caught your eye? Let us know your favorites or share your own creative ideas in the comments below! We love hearing from you.
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