When it comes to banana substitutes, I can immediately think of plantains, a type of starchy banana, due to their similarities in culinary uses. However, I have discovered that you can add many other choices to your go-to list, and I want to share them with you.
If you are reading this article, it means you are curious about which option you can use to replace bananas on your menu. You are in the right place to go because I’ve got you covered. Read on to discover some fabulous banana substitutes and more.
Common Knowledge About Bananas
Bananas come from the Malay Archipelago (Malaysia) in Southeast Asia, which people around the world usually cultivate, making them one of the most favored forms of fruits globally.
They are edible fruit that grows on large, flowering herbaceous plants and belong to the Genus Musa. Depending on the definition, they are also a kind of berry. Bananas’ outer skin typically changes color when they are ripe.(1)
Regarding taste and texture, unripe bananas have a bitter flavor and firmer texture, while ripe ones are sweeter and have a mealy and mildly astringent texture.
Young banana skin is green and firm, but this color may change into bright yellow or dark brown as they are ripe. You can eat this raw ripened fruit to enjoy a fulfilling sweet, soft taste. If they are unripe, you can boil, mash, and eat them as mashed potatoes.
Moreover, bananas are also a nutrient-rich food, bringing tremendous health benefits. This wonder fruit can boost your digestion and heart health thanks to its fiber and antioxidant content.
Bananas can aid in weight loss because they are relatively low in calories, nutrient-dense, and help keep you full for longer.
How To Pick The Best Banana Substitutes?
In case you are not into bananas or don’t have any but want to make something related to these nourishing fruits, the good news is that there are a variety of amazing substitutes that can work well in your recipes.
Before selecting suitable banana substitutes, you should consider some primary principles in this post.
Knowing About The Texture Is Useful
The texture is one of the major factors you should consider when choosing and buying banana substitutes. Depending on the food you want to prepare, you should choose one that will retain your tasty dish’s original texture.
Concerning muffins and bread, bananas play a vital role in creating a delicious scent and incredible texture. Luckily, it is easy to make the same texture as that of bananas.
You can mash other fruits which are as nutritious as bananas to make the same wonderful texture. Note that the fruit you choose to replace banana should have a similar texture for the best resulting dish.
Choosing Right Substitutes For Suitable Recipes
The most important thing when choosing banana substitutes is that you need to determine what dish you are about to make. Depending on the recipes, the replacements you choose may vary differently.
For instance, if you would like to make smoothies, using applesauce, mango, or avocado to replace bananas might be the best option.
Picking Banana Substitutes Depending On Your Favorite Flavor
The most fundamental thing that people are concerned about when buying these substitutes is the flavor. You shouldn’t expect the banana substitutes to taste precisely like bananas since each food will possess its unique flavor profile.
Therefore, choosing substitutes that suit your favorite taste and preferences is the top priority. Don’t worry! There are many replacements, so you ought to depend on your individual needs to select the right one.
What Are The Roles Of Bananas In Baking?
When using bananas for baking, they not only help give your dishes a delicious flavor but also serve many other noteworthy purposes. This fruit helps to add softness and smoothness to your dishes thanks to its distinctive soft texture.
You can also use bananas as a food-binding substance that improves food’s texture by bringing ingredients together. Keep these points in mind. It is crucial to select banana substitutes in baking to produce the same profile as bananas.
16 Best Banana Substitutes You Need To Know
There are more than ten substitutes you can use, and I ensure that some can surprise you. Keep scrolling to learn more about various ultimate banana substitutes.
You can learn how to make banana-free smoothies within a few minutes.
Plantains
As I mentioned, plantain is the best alternative for bananas in various foods. It has a similar consistency to bananas, so you don’t have to mess around with changing your recipe too much.
Although both tasty fruits are members of the banana family, they differ significantly. Plantains are larger than bananas and contain a higher starch content as well, as being less sweet than bananas.
Cooked plantains have a dense and starchy texture, while ripe ones are soft. Therefore, you can use them to make creamy, delicious smoothies, making them a perfect banana substitute.
Plantains may lack the taste of bananas but are excellent substitutes for texture. Unripe ones have a tough texture and a starchy taste, so you should boil or fry them. It would be better to consume these tasty banana relatives when fully ripe.
You should substitute plantains for bananas with a 1:1 ratio.
Avocados
Avocados possess a soft, oily, and buttery consistency and are creamy and nutty with an earthy flavor, making them an excellent banana substitute. Though its flavor will differ from that of bananas, the resulting texture will be perfect.
However, the final product’s color might change due to the avocado’s green. You can use avocados in place of bananas in a wide range of recipes, including shakes, smoothies, baked bread, and so on. They give your shakes or smoothies a rich and thick texture.
Because avocado isn’t as sweet as bananas, you should increase the amount of sugar if you want your dish to be sweeter. Furthermore, avocados are high in necessary minerals and healthy fats, making them an ideal choice for those looking to eat healthily.
With some similarities in taste and texture, you can substitute avocados for ripe bananas as a 1:1 ratio and ¾ of the amount for well-ripe bananas.
Apple Sauce
One of the most popular banana substitutes is apple sauce. This amazing sauce combines apples, sugar, and some spices such as cinnamon and allspice.
It has a pleasantly nubbly texture and a sweet and slightly tangy flavor. You can use this yummy sauce for baked goods, including cakes, bread, and muffins.
One thing you should remember is that you can make a substitute ratio of roughly ½ cup of applesauce to supersede a medium banana. It will add moisture and flavor to your dish. However, if you add more than one cup, the mixture will become wet.
If you can’t find applesauce out there, you are able to make this yummy sauce by yourself.
Sweet Potatoes
Sweet potatoes are also the best choice for you to replace bananas. Sweet potatoes belong to the morning glory plant family. Their large, tuberous roots are rich in starch.(2)
Sweet potato flesh is typically orange or yellow but can also be white, red, or purple. They have a mild and starchy texture. Like bananas, sweet potatoes are nutritious food and contain vitamins, minerals, and calories.
Consequently, you can substitute them for bananas in smoothies and baked goods. Though you need to do some preparations like washing or mashing before using sweet potatoes, the result will satisfy you.
You can use one cup of sweet potatoes to replace one cup of bananas.
Oatmeal
Oatmeals or oats are whole grains belonging to the Poaceae grass family. Oats are widely used in Western breakfasts and have numerous uses and health benefits.
They are low in calories and rich in antioxidants with other essential nutrients. Therefore, consuming oatmeal might help you lose weight, decrease the risk of heart disease, and lower your blood sugar levels. (3)
You can use them in place of bananas to thicken the mixture, and remember to grind them first for a softer mouthfeel.
Once crushing and using them, you can enjoy a bland with some slight earthy flavor and a firm and chewy texture. Oatmeal can replace bananas in cakes, bread, cookies, etc.
Depending on your preferences and recipes, you can adjust a substitute ratio.
Mangoes
You cannot ignore mangoes when it comes to banana substitutes. This edible, tropical, and mouth-watering fruit comes in various colors, such as red, orange, yellow, green, or even a combination of these colors.
Unripened mangoes taste sour, while ripened ones taste sweet. You can use this tasty fruit to substitute bananas in salads, desserts, and smoothies, adding a smooth, tender, and juicy texture and flavor. Moreover, you can also use mangoes in various sweet and savory dishes.
For each cup of bananas, employ one cup of mangoes in a 1:1 ratio.
Chia Seeds
Chia seeds are incredible sources of nutrition and fantastic substitutes for bananas. They are suitable for numerous recipes, including puddings, drinks, salads, and baked goods. Before using chia seeds to replace bananas, you should soak them in water.
When they come into contact with liquid, they expand 10 times into a jelly-like state that creates a similar texture to bananas. You can use them as a thickening ingredient in puddings or tasty desserts.
Gel chia seeds may bring a soft flavor to baked goods as well. Note that you should use about two tablespoons of chia seeds to replace a medium banana because they can duplicate quickly, making your dishes thicker than you expect.
Chia seeds expand very quickly, so remember to use the correct substitute ratio.
Pumpkins
Pumpkins do the job as banana substitutes very well, incredibly fresh and canned ones. They have sweet and juicy flesh inside and are good sources of various nutrients such as vitamins A and C, fiber, folate, and so on.
If you choose fresh pumpkins, you should remember to boil and mash them before adding to your recipes. It would be better to use canned pumpkins as banana substitutes since they help sweeten and moisturize your food but create a creamy texture.
Because canned pumpkins are not as sweet as bananas, you can add other ingredients such as nutmeg, allspice, yogurt, or sugar to boost your dishes’ sweetness. Moreover, you can use this tasty treat to substitute bananas in various recipes, including muffins, bread, and cakes.
You can use one cup of pumpkins to replace one cup of bananas.
Silken Tofu
Silken tofu is one of the softest tofu made by coagulating soy milk directly in its container. Because this type of tofu is bland, it can easily absorb the flavors of other ingredients in your recipes.
This Japanese tofu has a soft, jelly-like texture and a distinctive, creamy taste, which can work well in the place of bananas in a variety of foods, such as smoothies, baked goods, and so on. You can find silken tofu in many places, or you can also make this tasty tofu by yourself.
Due to many similarities in texture, you can use 1 cup of silken tofu to replace 1 cup of mashed banana.
Homemade silken tofu is easy to make within a few minutes.
Soaked Cashews
If you are a big fan of these tasty and healthy nuts, I’m sure you have got suitable banana substitutes for yourself. Soaked cashews bring tremendous health benefits compared to regular ones.
They are rich in protein, healthy fatty acids, and fiber but low in sugar, which perfectly suits those who pursue a healthy meal. In addition, these nuts have a buttery, creamy flavor and are creamy in texture.
You can substitute them for bananas in numerous fabulous recipes, especially smoothies. More importantly, you should add sugar or other sweeteners to your dishes to suit your preference, as cashews are not as sweet as bananas.
The substitute ratio may diversify based on your favorite food.
Coconut Cream
If you are allergic to nuts or soy but want to find something buttery and creamy, coconut cream is a good choice. With a specific, coconut-like taste and creamy texture, coconut cream can be a worthy substitute for bananas.
It works as an ingredient to thicken and enhance the moisture in many foods, such as cakes, desserts, and salads. However, coconut cream is less sweet than bananas; you need to add sugar when cooking.
You may use 2 tsp of cream for every medium banana used.
Eggs/ White Eggs
Eggs are an outstanding substitute for bananas since they can easily take on the taste of whatever else you combine with them, so all the other flavors in your recipe will shine!
Moreover, due to its viscous texture, you can use eggs as a binder to replace bananas in baked goods. However, because it is flavorless, you need to add sugar or other ingredients to enhance the sweetness of your food.
If you want to lower the number of calories or cholesterol consumption, you can use egg whites only. Using egg whites rather than the whole egg will help you lose weight and build muscles.
With ¾ cup of mashed banana, you will need one egg to replace it.
Greek Yogurt
You can consider Greek yogurt when you don’t have any bananas left in your kitchen. This strained yogurt will make your dishes’ texture creamier and thicker than other yogurts when used in place of bananas.
The creamy, thick dairy works best for salads, dressings, and baked goods. Moreover, you should add sugar or other sweeteners because Greek yogurt has a tangy taste and less sugar than bananas.
Additionally, it contains high protein, unsaturated fats, and probiotics, which can help improve heart health or gut function. Furthermore, it is an excellent choice for those who want to lose weight and control blood sugar levels.
You can use a cup of Greek yogurt to substitute for a cup of mashed banana.
Quinoa
Most people name quinoa as the mother grain of the Incas from 7000 years ago in the Andes(4). Interestingly, people have just noticed this pseudo-grain and have grown it in many parts of the world recently.
Moreover, these functional seeds give people a wide range of specific health effects. If you want to lose weight, using quinoa to replace bananas is considerable. In addition to this, it can decrease the risks of heart disease thanks to its antioxidants.
With a nutty flavor and soft yet slightly chewy texture, you can use quinoa seeds in place of bananas in various foods, especially smoothies.
The rate of substitution may vary with every food and personal preference.
Peaches
If you find something juicy and tasty to replace bananas in your recipes, peaches may be your excellent choice. It would be better to use pureed peaches in lieu of mashed bananas because they have a similar texture.
The texture of a peach varies based on the flesh’s tenderness and the flesh’s stickiness to its pit. Melting flesh has a smooth buttery texture, while non-melting flesh is rubbery.
For the taste, different varieties will have various profiles. In other words, white peaches tend to have a delicate and floral sweetness, while yellow ones have a more acidic taste. Moreover, you can use this delicious fruit to replace bananas in baked goods, smoothies, etc.
You can use pureed peaches as a 1:1 banana replacement.
You can make these incredible pureed peaches at home and adjust the taste according to your preference.
Oil
You will be surprised with this last but not least banana substitute since it stays away from the fruits and nuts mentioned above. However, it is perfect for replacing fat in baking recipes.
Oil provides a similar texture and taste as mashed bananas in baking. Moreover, oil can offer a marvelous brownie color and distinctive flavor for baked goods.
One cup of oil works excellently in place of one cup of mashed banana.
How To Make Banana Bread Without Bananas?
If you are craving Keto banana bread but don’t have any bananas at home, don’t worry, you can make this particular delicious bread with banana substitutes that are easy to find in your kitchen. Keep reading to learn how to make this magical dish.
Ingredients:
- ¼ cup coconut flour
- 1 cup softened butter
- ½ cup walnut halves/pieces optional
- 1 tablespoon banana extract
- 4 medium eggs
- ⅓ cup sour cream
- 1 tablespoon baking powder
- ½ cup granulated sweetener of choice or more, to your taste
- 2 cups of almond meal/ flour
- ½ teaspoon psyllium husk
- 1 teaspoon ground cinnamon
NOTE: You can use this recipe to make 12 slices of banana bread.
How To Make Banana Bread Without Bananas
- Step 1: Turn on and heat your oven to 325℉/165℃. Grease your bread pan and place it with baking parchment paper.
- Step 2: Use a small bowl to mix three tablespoons of softened butter and walnut pieces and place this mixture aside to use later.
- Step 3: Choose another big bowl to mix all the dry ingredients.
- Step 4: Mix them with wet ingredients. Allow the batter to rest for 5 to 10 minutes to let it thicken some.
- Step 5: Grind the batter in your bread pan, and then bake uncovered in the oven for 20 to 25 minutes.
- Step 6: Take the bread out of the oven (the top will be set entirely later.)
- Step 7: Drop small spoonfuls of walnut topping and butter mixture over the top. Ensure to spread it around, so all the nuts are concentrated in the center.
- Step 8: Wrap with foil and remove back in the oven. Bake for an extra 30 minutes to allow the bread to set.
- Step 9: Take it out of the oven and cool it before slicing and serving.
FAQs
I firmly believe this article covers all information about banana substitutes. However, to ensure you have more in-depth knowledge about these amazing substitutes, I will provide the answer to some frequently asked questions. So make sure to give them a thorough read.
Banana Substitutes Are As Tasty As The Real Deal
From now on, you are no longer worried if there are no bananas in your kitchen. With these great banana substitutes above, you can try to make new recipes without bananas. On the positive side, the absence of bananas can be a big chance to experience new flavors.
One last thing is that it would be best to choose banana replacements based on your personal preference and the recipes you want to serve.
Have you had your choice after reading this post? Let me and other people out there know your options via the comment section. It would be my pleasure if you could like and share this post with other people around you!
References
- Banana (2022) Wikipedia. Wikimedia Foundation.
- What is the difference between sweet potatoes and yams? (no date) The Library of Congress.
- Palsdottir, H. (2022) 9 health benefits of Eating Oats and oatmeal, Healthline. Healthline Media.
- Vega-Gálvez A; Miranda M; Vergara J; Uribe E; Puente L; Martínez EA; Nutrition facts and functional potential of quinoa (chenopodium quinoa willd.), an ancient Andean grain: A Review, Journal of the science of food and agriculture. U.S. National Library of Medicine.
