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Banana Bites 3 Ways (low-sugar and dietitian-approved!)


image of banana bites on parchment paper
Banana bites

Yes, I love ice cream, but my ideal version of a daily frozen treat is one with low or no added sugar. So it goes without saying that my banana bites are exactly that! 


Banana bites are extremely versatile and can be changed up depending on what you’re craving and what you have available in your pantry. So keep reading because I’m sharing 3 banana bites recipes that are easy, delicious and require less than 5 ingredients. They’re perfect when you want something sweet but still want to keep things healthy. Enjoy! 


Are banana bites good for you?

Yes! One of the questions I’m asked most frequently is whether fruit is good for you and whether bananas, in particular, are healthy. The answer is 100% yes! 


First, let me explain that the natural sugar in fruit is quite different from the sugar manufacturers add to foods to make them taste good. We want to control the amount of added sugar we consume from packaged foods. But the natural sugar from fruit doesn’t impact us the same way, so we don’t need to worry about that. 


The sweetness in bananas comes with a range of nutrients. Some of the standouts include fiber, potassium, copper, magnesium, and vitamin B6. 


The majority of Americans don’t get the 1 ½ to 2 cups of fruit recommended per day for optimal health, so banana bites make it easy to get more fruit in your diet in a fun and enjoyable way. And many of the additional ingredients in banana bites can support health in other ways. 


Peanut butter and tahini have heart-healthy fats and magnesium, while dark chocolate chips contain cocoa flavanols that can help improve blood flow. Maple syrup is known to have some trace minerals and beneficial antioxidants.


So, to recap, banana bites are indeed healthy, especially when you’re having them in place of sweets, like ice cream, frozen yogurt bars, cookies, brownies, etc.


Ingredients to make banana bites

The key to making banana bites is to start with ripe bananas. Bananas sweeten as they ripen, so I like making banana bites with slightly speckled bananas. 


Outside of bananas, my banana bites call for cinnamon, pretzels, coconut oil, tahini, unsweetened coconut flakes, chocolate chips, and maple syrup. Mind you, these are the ingredients I use in the 3 recipe ideas below. I always have these ingredients at home, but if you don’t have them, you could get creative with other things in your kitchen.


Some other banana bite toppings you could use include gently chopped nuts, such as walnuts, pistachios, and peanuts, chocolate chips, and crushed cereal. You could also dip them in flavored yogurt. I partner with siggi’s (affiliate link) because all of their flavors have a reasonable amount of added sugar. Really, the skies are the limit when it comes to banana bite toppings!


How to make banana bites


image of 3 types of banana bites
Banana bites 3 ways

One of the best parts about banana bites is how easy they are to make. For starters, prep your bananas by slicing them into ¼-inch rounds. 


You may want to slice extras to freeze and set aside. These are the most basic banana bites, and they’re sweet and creamy, and delicious for snacking!


Peanut butter banana bites with mini pretzels

Sprinkle banana slices with cinnamon and place on a parchment-lined baking sheet in the freezer. Once frozen, remove and top with nut butter and a mini pretzel on top. I love Quinn’s Whole Grain Pretzels (affiliate link).  


Tahini banana bites

Mix 1 tablespoon tahini with 1 teaspoon coconut oil and dunk the whole or half banana slices into the mixture. Place on a parchment-lined baking sheet in the freezer and freeze thoroughly until the coating is the texture of magic shell. 


Chocolate banana peanut butter bites

Add a thin layer of peanut butter (or another nut butter) on one banana slice and sandwich with another banana slice. Place on a parchment-lined baking sheet in the freezer for at least 30 minutes. 


In a small saucepan, add ½ cup chocolate chips, ¼ cup coconut oil, and 1 tablespoon maple syrup. Heat over low heat until a smooth chocolate sauce forms. Allow to cool slightly. Then dip half the frozen banana sandwich into the sauce. Place each banana sandwich on a parchment-lined baking sheet. Sprinkle with unsweetened coconut flakes, and place back in the freezer until fully frozen. 


Frequently Asked Questions

What are some other toppings I can use? 

As I mentioned earlier, you can use whatever toppings you dream up! 


What are some other banana bite combos I can make? 

I’ve only tested the combos mentioned here, but I bet these would be good: white chocolate + gently chopped pistachios; a layer of strawberry jam sandwiched between two banana slices and dipped into lower-sugar strawberry yogurt; chocolate + low-sugar granola. Honestly, I bet peanut butter and a little piece of bacon would taste delicious, but I try not to make a habit out of eating bacon since it’s a processed meat


How long will banana bites last in the freezer? 

They should last up to three months, although I’ve never had them in my freezer that long! 


Are banana bites considered dessert?

I usually eat a snack like this in place of a more indulgent treat, so in that sense, they can be considered dessert. However, they’re mostly fruit, so they would also be a great snack. 


Other recipes and products you’ll love

If you’re excited about banana bites, I have a hunch you’ll also love these lower-sugar recipes and products. 

You can also check out my post about the lowest-sugar Starbucks drinks, which is eye-opening! 


To sum it up

Banana bites are delicious and fun ways to meet your fruit goals. If you eat them instead of something super sweet, they can also help you lower your added sugar intake. 


If you love these tips for eating more plants and less added sugar, check out my Instagram feed, where I share additional tips and tricks each week! I hope you'll join in on the conversation over there!





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