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DessertsEasyFlare-FriendlyGluten-FreeDairy-Free

Cinnamon Baked Bananas

Soft, caramelized bananas baked until golden. With just 3g of fiber per serving and naturally sweet flavor, this warm dessert is gentle enough for active flares or sensitive days.

Cinnamon Baked Bananas
Total Time
20m
Servings
2
Calories
145
Fiber
3g
Protein
1g
Carbs
32g
Fat
7g
Best ForSafe for Crohn's & UC
Active FlareRecoveringRemissionStricturePost-Op (Late)J-Pouch

Watch Out For

honeymild

Honey contains excess fructose, which may cause symptoms in fructose-malabsorbers

Tip: Use maple syrup (amber at 2 tbsp per Monash) if not following SCD. For strict low-FODMAP, reduce honey to 1 tsp per serving.

cinnamonmild

Some individuals with oral Crohn's or cinnamon sensitivity may react

Tip: Omit entirely or reduce to a small pinch to test tolerance

Ingredients

  • Low FODMAP
  • Low FODMAP
  • Moderate FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

  1. Preheat oven to 375°F (190°C).

    375°F (190°C)Equipment: oven, small baking dish

  2. Slice bananas in half lengthwise and place cut-side up in a small baking dish.

  3. Whisk together melted coconut oil, honey, vanilla, cinnamon, and salt in a small bowl until combined.

    Equipment: small bowl, whisk

  4. Drizzle the honey mixture evenly over the banana halves, making sure each piece is coated.

  5. Bake for 12-15 minutes, until the bananas are tender when pierced with a fork and the edges are lightly caramelized.

    Tip: Bananas are ready when tender when pierced with a fork and edges are lightly caramelized

  6. Remove from oven and let cool for 2-3 minutes.

  7. Serve warm, spooning any golden pan juices over the top.

Notes

Storage

Best served fresh, but can be refrigerated in an airtight container for up to 2 days. Reheat gently in the microwave for 20-30 seconds.

Banana ripeness

Use firm yellow bananas without brown spots. Monash University testing confirms that ripe bananas (with brown spots) contain high levels of fructans and are classified as high-FODMAP, while firm yellow bananas remain low-FODMAP at a full serving.

SCD compliance

Use honey as the sweetener - it's the only sweetener approved for the Specific Carbohydrate Diet. Maple syrup and brown sugar are SCD-illegal.

Oil substitution

Ghee or butter can replace coconut oil if dairy is tolerated. Both provide similar richness and help with caramelization.

Serving suggestions

Top with a small scoop of lactose-free vanilla ice cream or a dollop of coconut yogurt for extra creaminess.

Individual portions

Divide banana halves into individual ramekins before baking for single-serving presentations.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches

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