Banana Peanut Butter Bites
Firm banana slices spread with smooth peanut butter for a quick protein boost. At 8g protein per serving and just 3g fiber, many of us in remission find this combination helps rebuild strength without triggering symptoms.
Banana Peanut Butter Bites
Firm banana slices spread with smooth peanut butter for a quick protein boost. At 8g protein per serving and just 3g fiber, many of us in remission find this combination helps rebuild strength without triggering symptoms.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Peel the banana and slice into 1/2-inch rounds, about 12 pieces total.
Equipment: knife, cutting boardArrange half the banana slices (6 pieces) on a clean plate in a single layer.
Equipment: plateSpread about 1 teaspoon of peanut butter on each slice, using the back of a spoon to smooth it evenly.
Equipment: spoonTip: Use the back of the spoon to smooth the peanut butter evenly to the edgesTop with the remaining banana slices to create "sandwiches," pressing down gently so the peanut butter spreads to seal them.
Sprinkle with cinnamon if using.
Serve immediately at room temperature, or refrigerate for 20-30 minutes for a firmer, chilled texture.
Tip: Can be served immediately or chilled for firmer texture
Notes
Storage
Best eaten immediately. If refrigerating, store in an airtight container for up to 4 hours. The banana will begin to brown after that, though it's still safe to eat.
Banana ripeness is critical
Use firm, barely-yellow bananas without brown spots. As bananas ripen, their resistant starch converts to fructans (a FODMAP), dropping the safe serving from 1 medium banana to just 1/3 of a banana. Monash University re-tested bananas in 2017 and confirmed this significant difference based on ripeness.
Peanut butter must be smooth
Natural peanut butter with just peanuts and salt. Avoid chunky varieties - clinical guidance suggests the peanut pieces may be harder to tolerate during recovery. Check labels to ensure no added oils, sugars, or high-fructose corn syrup.
Nut-free swap
Use sunflower seed butter if allergic to peanuts. It has a similar texture and fat content. Sunflower seed butter is low FODMAP at 1-2 tablespoons per serving.
Make-ahead tip
Slice bananas ahead of time and store in lemon water (1 tablespoon lemon juice per cup of water) for up to 2 hours to prevent browning. Pat dry before assembling.
Frozen version
Freeze assembled bites on a parchment-lined tray for 2 hours, then transfer to a freezer bag. Eat frozen for a treat similar to ice cream sandwiches.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
