Baked Plantain Chips
Thin-sliced green plantains baked until crispy and golden, with just a whisper of salt. Delivers satisfying crunch without the grease—and at 2g fiber per serving, gentle enough for flares.
Baked Plantain Chips
Thin-sliced green plantains baked until crispy and golden, with just a whisper of salt. Delivers satisfying crunch without the grease—and at 2g fiber per serving, gentle enough for flares.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Preheat oven to 375°F (190°C) and line two large baking sheets with parchment paper.
375°F (190°C)Equipment: baking sheets, parchment paperCut the ends off each plantain, then score the skin lengthwise with a paring knife—green plantains have tough skins that resist peeling.
Equipment: paring knifePeel away the skin in strips, using your thumb to work under the scored lines.
Slice the plantains paper-thin, about 1/16 inch thick. A mandoline gives uniform thickness; a sharp knife works but requires patience.
Equipment: mandoline, knifeTip: Thinner slices = crispier chips. Aim for translucent.Transfer sliced plantains to a large mixing bowl and drizzle with oil and salt.
Equipment: mixing bowlToss gently with your hands until every slice is lightly coated—you should see a subtle sheen but no pooling oil.
Arrange slices in a single layer on the prepared baking sheets, leaving space between each chip so they crisp rather than steam.
Bake for 15-20 minutes, flipping each chip halfway through with tongs or a spatula.
375°F (190°C)Watch closely during the final 5 minutes—remove when edges are golden brown and chips feel dry and firm to the touch.
Tip: They transition from golden to burnt in seconds once browning starts.Let chips cool completely on the baking sheets for at least 10 minutes—they crisp dramatically as they cool.
Notes
Green vs ripe
You need green (unripe) plantains with firm, starchy flesh—they should feel almost like raw potatoes when sliced. Ripe yellow or black plantains contain too much sugar and will burn before they crisp.
Thin slicing
The thinner you slice, the crispier the chip. Aim for translucent slices. A mandoline with a 1/16-inch setting makes this foolproof.
Lower-fat option
Swap oil for coconut oil spray or avocado oil spray—you'll use about half the fat with similar crispiness. Spray both sides of each chip lightly.
Seasoning variations
Try lime zest and chili powder (if you tolerate spice), cinnamon and a pinch of coconut sugar, or just cracked black pepper. Add seasonings after tossing with oil.
Storage
Store in an airtight container at room temperature for up to 3 days. If they soften, re-crisp in a 300°F (150°C) oven for 5 minutes.
Scaling up
These disappear fast. Double the batch and use four baking sheets if you have the oven space.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
