5 healthy ripe banana recipes: Easy ways to use overripe bananas

Got ripe or overripe bananas sitting in your fruit bowl? Don't throw them away! Overripe bananas are naturally sweet, soft and incredibly versatile, making them perfect for everything from healthy banana pancakes and banana bread to baked oats, muffins and frozen snacks.

If you're wondering what to do with ripe bananas, we've put together five easy, healthy banana recipes that will help you use them up, reduce food waste and create something delicious at the same time.

And we have so many recipes in the Zing Wellbeing app to help you make healthy recipes

Bananas are also an affordable and nutritious everyday ingredient, providing carbohydrates for energy along with fibre, potassium, vitamin B6 and other important nutrients. And as bananas ripen and become sweeter and softer, they're particularly useful in baking and recipes where their natural sweetness can help provide flavour.

Below you'll find 5 healthy recipes using ripe bananas, including high-protein and high-fibre options that are perfect for breakfast, snacks, meal prep or a healthier sweet treat.

From supporting digestion and heart health to helping keep you feeling satisfied between meals, discover why this versatile fruit deserves a place in your healthy eating routine.

• Good source of fibre: Fibre supports healthy digestion, helps maintain regular bowel movements and can contribute to feelings of fullness.
• Provides potassium: Potassium is important for normal muscle function, nerve signalling and maintaining healthy blood pressure.
• Provides vitamin B6: Vitamin B6 supports normal energy metabolism, nervous-system function and red blood cell formation.
• Contains vitamin C: Bananas provide vitamin C, which contributes to normal immune function and antioxidant protection.
• Natural source of carbohydrates: The carbohydrates provide readily available energy, making bananas particularly useful around exercise or as part of breakfast.
• Contains antioxidants: Bananas contain compounds such as dopamine and other antioxidants that help protect cells from oxidative stress.

Can bananas support weight loss? 

Yes - bananas can absolutely fit into a weight-loss diet. They don't directly cause fat loss, but they can support a calorie-controlled diet because their fibre and carbohydrate content can help with satiety and energy levels.

A medium banana contains roughly 100–110 calories and around 3 g of fibre, depending on its size. Choosing a banana instead of a highly processed sweet snack can make it easier to satisfy a sweet craving while getting useful nutrients and fibre.

For greater fullness, pair a banana with protein or healthy fats, such as Greek yoghurt, cottage cheese, a small amount of nut butter, or a protein smoothie. This can make the snack more satisfying and help provide a better balance of nutrients.

What can I make with overripe bananas?

Overripe bananas are ideal for recipes where you want natural sweetness and a soft texture. They work particularly well in banana bread, muffins, pancakes, baked oats, smoothies and healthy desserts. You can also peel and freeze ripe bananas to use later in smoothies or baking, helping reduce food waste and making sure those brown bananas don't go to waste.

5 healthy recipes to use up ripe bananas

Banana pancakes

(serves 1 - makes 6 small pancakes)

INGREDIENTS

• 1 banana, mashed
• 2 eggs
• 1/4 cup rolled oats

METHOD

• In a bowl, mash the banana.
• Add eggs and rolled oats, and mix well.
• Heat a non-stick pan over medium heat.
• Pour batter into the pan to form small pancakes.
• Cook until bubbles form on the surface, then flip and cook until golden brown.

CALORIES + MACRO NUTRIENTS per serve
FAT 11.8g
CAL 320
PROTEIN 16.3g
FIBRE 5.1g
CARBS 41.5g

Benefits:
Eggs provide high-quality protein for muscle maintenance.

Bananas and oats are rich in fibre, aiding digestion and promoting satiety. Bananas are also a good source of vitamins B6 and C, supporting skin and immune health.

Eggs provide essential minerals like selenium, beneficial for hair and nail health.

Strawberry and Banana Protein Baked Oats

Serve: 9

Ingredients

• 2 medium bananas
• 1 cup Greek yoghurt (DF if required)
• 2 cups oats
• 2 large eggs
• ¼ cup almond milk 
• 1 tsp baking powder 

Toppings: 

• 100g dark chocolate
• ½ cup fresh strawberries

Optional: Serve of strawberry or vanilla protein powder

Method: 

1. Preheat the oven to 175C. 
2. In a mixing bowl, mash the bananas. 
3. Add eggs, yogurt, milk, baking powder and oats. 
4. Mix until combined. 
5. Pour batter into a baking dish lined with parchment paper.
6. Top with chocolate and strawberries. 
7. Bake for 30–40 minutes or until golden. 
8. Let it cool and enjoy!

 

Macros per serve

Cals 210

Protein 8g (PLUS 23g with added protein powder)

Fat 8g

Carbs 28g

Fibre 4g

Health Benefits of Ingredients

Bananas: Natural sweetness, reduces refined sugar. High in potassium for heart & muscle health. Contains vitamin B6 and fibre for digestion & energy metabolism.

Greek Yoghurt: High in protein for muscle repair, satiety. Source of calcium & probiotics for gut & bone health.

Oats: High in beta-glucan fibre for cholesterol control & satiety. Slow-digesting carbs for stable blood sugar. 

Eggs: Complete protein, all essential amino acids. Contain vitamins B12, D, choline for brain and cell health.

Almond Milk: Low-calorie milk alternative. Contains calcium & vitamin E (if fortified).

Dark Chocolate: Rich in flavanols for antioxidant & heart benefits. Satisfying flavour, helps reduce refined sugar cravings. 

Strawberries: High in vitamin C & antioxidants. Adds fibre and natural sweetness.

Chocolate Peanut Banana Bark 

Serve: 4 

Ingredients 

• 2 bananas, sliced thinly
• 1 cup low fat Greek yoghurt
• ¼ cup natural peanut butter
• 50g melted dark chocolate
• 30g melted white chocolate 
• 20g Roasted peanuts, chopped

Method:  

1. Place banana slices on a parchment paper lined tray, shape them in a flower shape or make a square, or rectangle etc
2. Spread Greek yoghurt over the banana and then peanut butter.
3. Drizzle dark chocolate & white chocolate. 
4. Sprinkle roasted peanuts on top. 
5. Freeze for an hour and serve! 

Macros per serve 

Calories 280

Protein 9g

Carbs 25g

Fat 15g

Fibre 3g

Health benefits

Bananas provide carbohydrates for energy along with potassium, which supports muscle and nerve function. They also contain fibre that can assist digestive health and fullness.

Low-fat Greek yoghurt is high in protein and calcium, supporting muscle maintenance, satiety, and bone health. It may also contain probiotics that support gut health.

Natural peanut butter contains healthy unsaturated fats, plant protein, and magnesium. It can help improve fullness and adds sustained energy.

Dark chocolate contains antioxidants called flavonoids that may support heart health and help reduce oxidative stress. Higher cocoa varieties generally contain more antioxidants and less sugar.

Roasted peanuts provide healthy fats, plant protein, fibre, and minerals such as magnesium and vitamin E, which support heart and overall health.

High Fibre Banana Bread Muffins

Ingredients (makes 8 muffins)

• 2 ripe bananas, mashed

• 1 cup wholemeal flour

• ½ cup oat bran

• ¼ cup ground flaxseed

• 1 tsp baking powder

• 2 eggs

• 2 tbsp olive oil

• 1 tbsp honey

Optional: Serve of protein powder 

Method

1. Preheat oven to 180 °C.

2. Gently mix all ingredients together; spoon into muffin papers in a tin.

3. Bake for 18–20 minutes until golden.

Macros (per muffin): 

Cals 160

5g protein (23g extra with protein powder)

22g carbs

6g fat

8g fibre

 

Health Benefits

Bananas High in potassium for heart and muscle health. Provide natural sweetness and digestive-friendly carbohydrates. Contain resistant starch when slightly underripe, which feeds gut bacteria.

Wholemeal Flour & Oat Bran Rich in fibre for digestive health and satiety. Contain B vitamins, magnesium, and antioxidants. Support blood sugar control and sustained energy.

Ground Flaxseed Packed with omega-3 fatty acids and lignans, promoting heart and hormone health. High in fibre, supporting gut health and cholesterol management.

Eggs High-quality protein for muscle maintenance. Contain vitamin B12, choline, and other micronutrients for brain and energy function.

Honey Provides natural sweetness and trace antioxidants. Less processed than refined sugar, making it a better option in moderation.

Banana Bread 

Serve 9 slices 

Ingredients

• 1 1⁄2 cups spelt flour 
• 1⁄2 cup coconut sugar

• 1⁄4 tsp bi-carb soda
• 1⁄2 tsp cinnamon
• 1⁄2 teaspoon good quality nutmeg powder 
• 125g grass fed butter

• 1⁄4 cup almond milk 
• 2 ripe bananas, mashed

• 1 egg

• 2 tbsp chia seeds 
• A good pinch of salt 

Method

Preheat oven to 180c and line a bread tin. 

Place all the dry ingredients into a large bowl and stir to combine. Melt the butter in a small saucepan on low until just liquid-do not overheat or let it boil. Set aside to cool slightly. 

Add milk, bananas, egg, chia seeds and salt to dry ingredients and mix. Add butter and stir for just a few minutes until the mix has come together. Do not over mix. 

Cook in the oven for around 45 minutes or until the cake is firm to touch. 

Once cooled, slice and freeze in individual portions.

Benefits

Chia seed is the ultimate seed and is thought to be the most nutritious food in the world. Full of omega 3, 6 and 9, antioxidants, protein, calcium, protein, magnesium and fibre, these little miracle seeds are anti- inflammatory, blood sugar balancing, satiating and great for detoxing the gut and bowels.

Adding cinnamon to this bread means it will help keep blood sugar levels on an even keel throughout the day and help stop those cravings in their tracks!

Nutritional value per Serve

• 248 Kcal 
• 4g Protein 
• 13g Fat 
• 30g Carbs 
• 2.2g Fibre

And we have so many recipes in the Zing Wellbeing app to help you make healthy recipes