Cooking and Meal Prep Cooking 8 Creative Ways to Eat a Banana By Sarah Garone, NDTR Sarah Garone, NDTR Facebook LinkedIn Twitter Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog. Learn about our editorial process Published on July 14, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Samina Qureshi, RD Medically reviewed by Samina Qureshi, RD Facebook Samina Qureshi RDN, LD is the founder and Registered Dietitian at Wholesome Start, LLC a virtual nutrition practice based in Houston, Texas. Learn about our Medical Review Board Print Table of Contents View All Table of Contents How to Use Bananas Frequently Asked Questions Bananas' mild, sweet flavor and impressive nutrition profile make them an excellent choice to include in your daily diet. These fruits are high in fiber and potassium and boast several other nutrients like vitamin C and magnesium. One medium-sized banana offers 3.1 grams of fiber (12% of the daily recommendation for women and for 8% men), as well as 9% of your daily potassium needs. With their portability and built-in wrapper, bananas are a staple of simple snacking and healthy breakfasting. Sometimes, though, simply peeling and eating can get old—especially if they're a regular part of your routine. If you'd like to jazz up your banana habit, read on. We've rounded up eight fun and creative ways to eat bananas. Health Benefits of Bananas High in fiber, supporting healthy digestion. High in potassium, which promotes muscle and nerve health. Contain vitamin C and magnesium. Greener bananas contain resistant starch, which may improve LDL cholesterol. For more information on the health benefits of bananas, please refer to Banana Nutrition Facts and Health Benefits. How to Use Bananas 1 Tropical Fruit Kabobs olgakr / Getty Images Everything is more fun to eat on a stick (especially if you're a kid—or a kid at heart). Try slicing a banana into chunks and threading it onto skewers, along with pieces of other colorful fruits like kiwi, pineapple, or mangoes. A sweet dipping sauce makes this healthy snack even more kid-friendly. Tropical Fruit Kabobs Thread 1 sliced banana, 1 thickly sliced kiwi, 1 c. thickly diced mango, and 1 c. pineapple chunks onto skewers. In a small bowl, stir together 1/4 c. plain Greek yogurt, 2 tsp. lime juice, and 2 tsp. honey for a dipping sauce. Serves 4. Nutrition per serving: 126 calories, 1.9 g fat, 1.2 g saturated fat, 6 mg sodium, 27.7 g carbohydrates, 2.6 g fiber, 2.1 g protein. 2 Banana Quinoa Porridge You're probably used to tossing some banana slices atop your morning oatmeal. How about mixing things up with an even higher-protein breakfast? Quinoa cooked in almond milk turns into a tasty porridge just right for topping with bananas. Banana Quinoa Porridge In a saucepan over medium heat, bring 1/2 c. quinoa, 1 1/2 c. almond milk, and 1/2 c. water to a boil. Reduce heat and simmer on low until the mixture is thick and porridge-like, about 15-20 minutes. Flavor with 1/4 tsp. cinnamon and 1 1/2 Tbsp. brown sugar. Top with a sliced banana. Serves 2. Nutrition per serving: 258 calories, 4.7 g fat, 0.4 g saturated fat, 140 mg sodium, 49.1 g carbohydrates, 5.4 g fiber, 7.4 g protein. 3 Banana "Sushi" Here's another one for the kids. Rolling sliced banana in crushed cereal gives it the look of the classic Japanese dish, while a topping of blackberry or raspberry bits perfectly imitates roe (without the raw fish egg element). Try this one for a creative afternoon snack. Banana "Sushi" Crush 1/2 c. fruity cereal of your choice into crumbles. Slather a banana with 1/4 c. plain yogurt and cut into slices, then roll each slice in the crushed cereal to coat. Top with sliced blackberries or raspberries. Serve in a "roll" and eat with chopsticks. Nutrition per serving: 211 calories, 1.7 g fat, 1 g saturated fat, 112 mg sodium, 46 g carbohydrates, 5.5 g fiber, 5.5 g protein. 4 Chocolate Banana Pretzel Bites As a sweet fruit with a delightfully creamy texture, bananas are made for dessert. Pairing them with pretzel twists and dark chocolate chips makes a delicious bite-sized treat. Chocolate Banana Pretzel Bites Melt 3 Tbsp. dark chocolate chips in the microwave. Layer 10 banana slices on top of 10 pretzel twists, then dip into the melted chocolate. Place on a wax paper-lined plate and refrigerate until chocolate has solidified. Serves 2. Nutrition per serving: 146 calories, 3.4 g fat, 2 g saturated fat, 143 mg sodium, 29.6 g carbohydrates, 1.9 g fiber, 2.5 g protein. 5 Strawberry Banana Nice Cream "Nice cream"—a creamy, frozen dessert made with bananas as its primary ingredient—has quickly taken over Pinterest and Instagram as a nutritious treat. Try it with any flavor additions you like, such as the tangy strawberries in this recipe. Strawberry Banana Nice Cream In the bowl of a food processor, process 2 frozen bananas, 2 c. frozen strawberries, 1/2 c. almond milk, and 1/4 c. maple syrup until it reaches the consistency of ice cream. Serves 4. Nutrition per serving: 133 calories, 0.5 g fat, 0.1 g saturated fat, 21 mg sodium, 33.3 g carbohydrates, 3.2 g fiber, 0.8 g protein. 6 Banana S'mores Speaking of dessert, don't forget that bananas can slip into everyone's favorite campfire treat: s'mores! Keep some sliced banana handy to add to the graham cracker-chocolate-marshmallow combo. Banana S'mores Assemble s'mores by layering 1 large roasted marshmallow, 4 banana slices, and 1 piece of chocolate between two graham cracker halves. Nutrition per serving: 247 calories, 8.1 g fat, 4.3 g saturated fat, 109 mg sodium, 43.2 g carbohydrates, 2.4 g fiber, 3.4 g protein. 7 Banana Almond Butter Toast At breakfast time, bananas always seem destined for the blender, whipped up into creamy smoothies and protein shakes. But they're equally at home on your morning toast, adding fiber and potassium to a simple combo of sourdough, almond butter, and cinnamon. Banana Almond Butter Toast Toast 2 slices of sourdough or whole wheat bread. Top with 1 Tbsp. creamy almond butter and 1 sliced banana. Dust with 1/4 tsp. ground cinnamon. Nutrition per serving: 356 calories, 11.3 g fat, 1.3 g saturated fat, 267 mg sodium, 57.1 g carbohydrates, 8.5 g fiber, 11.9 g protein. 8 Banana Pecan Granola Bananas' smoothness works as an excellent binder, holding other ingredients together in all sorts of recipes. Here, it joins forces with whole grain oats and crunchy pecans in a flavorful granola. Banana Pecan Granola In a large bowl, mash 1 banana and mix with 1/4 c. maple syrup, 1/4 c. melted butter, 2 Tbsp. brown sugar, and 1 tsp. vanilla. Stir in 3 c. old-fashioned oats, 1 c. pecan pieces, 1/2 tsp. salt, and 1 tsp. cinnamon. Mix until well combined. Spread on a greased baking sheet and bake at 350 degrees 25-30 minutes, stirring occasionally. Serves 8. Nutrition per serving: 180 calories, 9.5 g fat, 4.1 g saturated fat, 190 mg sodium, 23 g carbohydrates, 2.4 g fiber, 2.5 g protein. A Word From Verywell If plain old bananas are driving you bananas (but you'd still like to reap the many benefits of these tropical fruits), think outside the peel with these unique recipes. And remember that these are just a jumping-off point! Bananas' chameleonic flavor and texture can make their way into innumerable dishes at every meal (and snack) of the day. Frequently Asked Questions How many bananas should I eat a day? Bananas are, of course, a nutritious food, but that doesn't mean there's a specific number to eat each day. One or two bananas per day is a good limit for most people. Can you eat banana skin? Surprise: banana peels are edible! That being said, most people find their tough stringiness unappealing to eat. What are the benefits of eating a banana daily? It's perfectly fine (and even healthy) to eat a banana every day. You may experience improved digestion and blood sugar control from bananas' fiber content, and bananas' potassium will help your muscles and nerves to function properly. Do Bananas Cause Weight Gain or Help With Weight Loss? 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Bananas, raw. FoodData Central. U.S. Department of Agriculture. Bananas, raw. FoodData Central. U.S. Department of Agriculture. National Institutes of Health. Potassium. Lotfollahi, Z., Mello, A.P.Q., Costa, E.S. et al. Green-banana biomass consumption by diabetic patients improves plasma low-density lipoprotein particle functionality. Sci Rep10, 12269 (2020). doi:10.1038/s41598-020-69288-1 By Sarah Garone, NDTR Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog. 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