• Weight Management

10 Easy Banana Recipes for Weight Loss

Published: June 17, 2025
Updated: June 17, 2025
5 mins

Bananas are one of the most cultivated crops in the world. The recognizable yellow fruit is rich in many essential nutrients that may help promote weight loss. 

While there are not many studies that focus on the weight loss effects of bananas, fruits rich in fiber and other components may help support metabolism. If you’re looking to start your weight loss journey, bananas are a great fruit to add to fun recipes. Eating a banana a day on its own won’t directly promote weight loss. But consuming them moderately as part of a well-balanced diet is a step in the right direction.

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What are the Health Benefits of Bananas?

Sugar is not always a bad thing. Fruits like bananas contain natural sugars that help give the body more energy. Bananas also have other health benefits and are a great source of the following nutrients:

• Vitamin C

• Fiber

• Vitamin B6

• Magnesium

• Potassium

• Manganese

There are no present studies indicating a direct relationship between weight loss and bananas. However, consuming bananas and other fresh fruits and vegetables can contribute to a diet that supports weight loss. 

Eating fruit daily is a key component for adults to maintain their best health. Fiber in bananas may help you feel full for longer and help stabilize blood sugar levels.

Consider adding the following recipes to your weight loss diet. You can modify ingredients and processes based on your tastebuds and what’s available in your fridge.

1. Low-sugar Banana Bread

With this recipe, you can still enjoy banana bread without additional sugar and calories. Banana bread is a warm snack that can last for a while. You can enjoy banana bread hot or cold.

Ingredients

• 3 ripe bananas 

• ¼ cup coconut oil

• ¼ cup apple sauce

• 2 eggs

• ½ cup rolled oats

• ½ cup almond flour

• ½ teaspoon (tsp) cinnamon

• ¼ teaspoon nutmeg

• ½ teaspoon nutmeg

• ¼ teaspoon salt

Method

• Preheat the oven to 350 degrees Fahrenheit (176°C).

• Whisk all of the ingredients together in a mixing bowl until you get a smooth consistency.

• Once the oven is preheated, pour the batter into a pan.

• Bake the mixture for 45 to 50 minutes until the center seems well done.

2. Banana-nut Oatmeal Cups

This recipe is especially beneficial for those with diabetes or who are looking for ways to keep their blood sugar balanced.

Ingredients

• 3 cups of rolled oats

• 2 ripe bananas

• 1 ½ cup low-fat milk

• ⅓ cup brown sugar

• 2 eggs

• 2 tsp of ground cinnamon

• 1 tsp baking powder

• 1 tsp vanilla extract 

• ½ tsp salt

• Optional ½ cup toasted chopped pecans

Method

• Preheat the oven to 375°F (190°C).

• Combine all of the ingredients in a large mixing bowl.

• If you want, you can also fold in pecans. 

• Pour about ⅓ cup of the mixture into muffin cups.

• Once the oven is preheated, cook them for around 25 minutes.

• Allow 10 minutes for your muffins to cool.

Nutritional content per serving

• 176 calories

• 6 g (grams) fat

• 26 g carbohydrates

• 5 g protein

• 228 mg (milligrams) potassium

3. Strawberry-banana Protein Smoothie

A strawberry-banana smoothie is a classic recipe you may have seen at your local smoothie shop. You can add protein powder to increase satiety and get closer to your overall protein intake for the day.

Ingredients

• 1 ¼ cup sliced strawberries

• 1 banana

• 10 whole almonds

• 2 tablespoon (tbsp) water

• 1 cup ice cubes

• 3 tbsp chocolate flavored protein powder

Method

• Combine all of the ingredients into a blender.

• Continue to blend the ingredients until you get a smooth consistency.

Nutritional information per serving

• 349 calories

• 8 g fat

• 53 g carbohydrates 

• 21 g protein

4. Fruit Salad with Bananas

A fruit salad is a great way to customize a dish that has the perfect balance of tang and sweetness. You can slice fresh bananas into a bowl and enjoy them with other sliced berries. You can also add additional fruits of your choice like watermelon and cantaloupe. 

Ingredients

• 2 cups of chopped strawberries

• 1 cup of blueberries

• 1 peeled apple

• 2 bananas

• ½ tsp lemon zest

• 2 tsp of lemon juice

• An optional tsp of honey

Method

• Chop up all of your fruit into small, sizable pieces.

• Mix the pieces of fruit in a bowl.

• Add your lemon juice to the bowl of fruit.

• Sprinkle the lemon zest for additional flavor.

Nutritional information per serving

• 148 calories

• 1 g fat

• 38 g carbs

• 2 g protein

5. Whole Wheat Banana Nut Muffins

Whole wheat banana nut muffins are a sweet delicacy you can make with limited calories to enjoy a treat on your weight loss diet. 

Ingredients

• 1½ cups chopped walnuts

• 5 tbsp. canola oil

• 1 tbsp. walnut oil

• ¼ cup brown sugar

• 1 egg

• ½ tsp. vanilla extract

• ½ cup non-fat plain Greek yogurt

• 5 ripe bananas, mashed

• 1½ cups whole wheat pastry flour

• 1½ tsp. baking powder

• ½ tsp. salt

Method

• Preheat the oven to 350°F (176°C).

• Place paper liners in the muffin tins.

• When the oven is ready, toast the walnuts on a baking sheet for five minutes.

• Chop the walnuts once they have been toasted.

• Whisk together canola oil, walnut oil, brown sugar, egg, vanilla, and yogurt. Once the content is smooth, add the mashed bananas and toasted, chopped walnuts.

• Stir in flour, salt, and baking powder.

• Measure out one-fourth cup of batter to pour into each muffin cup.

• Bake the muffins for 23 to 25 minutes until you see the muffin tops brown.

• Wait for the muffins to cool before taking your first bite.

Nutritional information per 2 servings

• 180 calories

• 3 g protein

• 2 g fiber

• 7 g sugar

• 85 mg sodium

• 165 mg potassium

• 10 mg cholesterol

6. Banana Oat Cookies

Banana oat cookies are an easy-to-make recipe that both adults and kids can grow to love.

Ingredients

• 2 medium ripe bananas

• 1 cup of uncooked quick oats

• ¼ cup crushed walnuts

Method 

• Preheat the oven to 350°F (176°C).

• Combine mashed bananas and oats in a bowl.

• Fold the walnuts into the banana and oats mixture.

• Place a tablespoon of the mixture on a greased or non-stick baking sheet.

• Bake the cookies for 15 minutes or until golden brown.

Nutritional information  for a serving of two cookies

• 93 calories

• 2 g protein

• 15 g carbohydrates

• 3.5 g fat

• 2 g fiber

• 4.5 g sugar

7. Hawaiian Fruit Salad

Make use of the ripe bananas in your kitchen with this fruit salad recipe that includes a banana dressing.

Ingredients

• 1 cup of strawberries

• 1 honeydew melon

• 1 cantaloupe

• 1 papaya

• 1 cup of green grapes

• 2 ripe bananas

• 1 cup sour cream

• ¼ cup brown sugar

• 1 ½ tsp lemon juice

Method

• Combine 2 ripe bananas, one cup of sour cream, ¼ cup of brown sugar, and 1 ½ teaspoons of lemon juice in a blender until you get a smooth consistency.

• Refrigerate the mixture for around 2 hours to create the banana dressing.

• Cut up all of your remaining fruit.

• Add the fruit to a bowl.

• Pour the banana dressing over the fruit or enjoy separately. 

Nutritional information per serving

• 306 calories

• 6.4 g fiber

• 3.7 g protein

• 14.9 mg cholesterol

8. Banana and Peanut Butter Protein Bars

If you enjoy a sweet-nutty combination, this recipe is a quick way to have a healthy afternoon or early morning snack. You can modify how much rolled oats or bananas you want to add to your bars based on the consistency you want. Adding more rolled oats to your recipe may increase its chewiness and thickness.

Ingredients

• 6 ripe bananas

• 3 to 4 scoops of vanilla or chocolate protein powder

• Add a varying amount of nut butter based on desired consistency

• 4 cups of rolled oats

• Optional ¼ cup of chocolate chips

Method

• Preheat the oven to 350°F (176°C).

• Mash the bananas in a bowl.

• Add nut butter, oats, protein powder, and chocolate chips in with your mashed banana.

• Once the oven is preheated, grease a pan to lay your batter on.

• Bake your protein bars for around 10 to 12 minutes or until you see the center firm.

• Let the content cool before trying your first protein bar.

Nutritional information per serving

• 206 calories

• 35 g carbohydrates

• 13 g protein

• 12 g fat

• 12 g fiber

• 40 mg calcium

9. Low-calorie Banana and Spinach Smoothie

A spinach and banana smoothie recipe may help support weight loss. It’s an easy smoothie to memorize and add to your daily commute or as an occasional snack.

Ingredients

• 1 banana

• 1 scoop protein powder

• 1 tbsp chia seeds

• 1 cup of spinach

• ½ cup of unsweetened almond milk

Method

• Cut up one banana to add to your smoothie.

• In a blender, combine all of the ingredients.

• You can also add ice cubes to your smoothie.

• Blend all of the ingredients until you get a smooth consistency.

Nutritional information per serving

• 177 calories

• 6 g protein

• 37 g carbohydrates

10. Dried Banana Chips

Dried bananas are a great option for those wanting a crunchier snack. You can also purchase banana chips. However, be sure to check the ingredients list of packaged dried bananas for added sugars and preservatives.

Ingredients

• 2 ripe bananas

• ¼ cup of 100% pineapple juice

Method

• Preheat the oven to 200°F (93°C).

• Peel and slice your bananas into thin pieces.

• Toss the banana slices in a bowl with pineapple juice.

• Place the banana slices on an oiled wire rack or baking tray.

• Bake the banana slices for around two to four hours.

• Let the bananas cool and store them in a sealed container afterward.

Nutritional information per serving

• 113 calories

• 28.9 g carbohydrates 

• 16 g sugar

• 8.1 mg calcium

• 3.1 g fiber

• 1.3 g protein

Where Can I Learn More About Healthy Eating Habits?

Following a well-balanced diet and working out consistently is the best way to get the weight loss results you want. Still, weight loss doesn’t have to be a daunting process that you embark on without any help. 

At LifeMD, you can speak with a licensed healthcare provider about ways to add more nutrition to your diet and additional options for weight loss treatment. With the LifeMD Weight Management Program, an experienced team of professionals can provide guidance for weight loss medications and incorporating healthy eating habits.

Get started today by enrolling in the LifeMD Weight Management Program.

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