Raise your hand if you have a bunch of bananas sitting in your fruit bowl right now. While the popular fruit is delicious on its own as a grab-and-go snack, the truth is, it's also amazing incorporated into meals and snacks.
Video of the Day
Not only that, but bananas are full of nutritional benefits, too: They pack potassium to help control blood pressure as well as nearly 4 grams of satiating fiber.
So next time you find yourself with a few overripe bananas, don't chuck them — try these six easy-to-make banana breakfast recipes packed with 15 grams of protein or more.
1. Blueberry-Banana Protein Muffins
- 228 calories
- 20 grams of protein
"Two muffins provide 20 grams of protein and 5 grams of fiber, which makes this a great choice as a part of a balanced breakfast," May Zhu, RD, LDN of Nutrition Happens, says. The combination of protein and fiber is sure to keep you satisfied until lunchtime. To make this a well-rounded meal, pair your muffin with a side of fruit for extra vitamins or nuts for a source of healthy fats.
Get the Blueberry-Banana Protein Muffin recipe and nutrition info here.
2. Peanut Butter-Banana-Cocoa Smoothie
- 624 calories
- 38 grams of protein
Blending a smoothie for breakfast is both easy and nutritious. While this recipe calls for skim milk, you can choose any type you like — just make sure it packs some protein. "Milk is a very convenient source of protein and provides the majority of the protein in this recipe along with peanut butter and hemp seeds," Zhu says. She also notes that bananas provide potassium and B vitamins that help us stay energized throughout the day.
Get the Peanut Butter-Banana-Cocoa Smoothie recipe and nutrition info here.
3. Grilled Banana Split Breakfast Bowl
- 653 calories
- 23 grams of protein
Between fresh fruit, yogurt and nuts, there are so many healthy components to this Grilled Banana Split Breakfast Bowl. To ensure you're having one serving, "stick to one banana instead of two and reduce the jam to one tablespoon," Zhu suggests. This will cut the sugar content, so you don't hit a wall before lunchtime.
Get the Grilled Banana Split Breakfast Bowl recipe and nutrition info here.
4. Flourless Chocolate Mint Pancakes
- 276 calories
- 15 grams of protein
The key to making these pancakes perfect is using an overripe banana. The riper the banana, the sweeter your flapjacks. And since this recipe only requires five ingredients, it's totally doable for a weekday breakfast. "To boost the protein in this recipe, try serving it with plain Greek yogurt on the side or adding an extra egg white or two into the batter," Zhu says.
Get the Flourless Chocolate Mint Pancakes recipe and nutrition info here.
5. Protein Blended Coffee
- 330 calories
- 22 grams of protein
Why spend $6 on a frappuccino at a specialty coffee shop when you can make a healthier, protein-rich version at-home? "Soy milk is a great source of plant-based protein for those who have milk or dairy intolerances," Zhu says. She recommends choosing the unsweetened version to avoid added sugars. If you want to make this smoothie even more satiating, consider adding one tablespoon of peanut or almond butter for healthy fats.
Get the Protein Blended Coffee recipe and nutrition info here.
6. PB Greek Yogurt and Banana Parfait
- 338 calories
- 27 grams of protein
When you're not sure what to have for breakfast, a customized parfait is always a great idea. "Greek yogurt provides protein for satiety and bananas provide the carbohydrates and fiber for energy," Zhu says. Not to mention, peanut butter is a healthy fat that helps keep you fuller longer. To add even more nutrients, Zhu recommends sprinkling chia seeds or hemp hearts on top for omega-3 fatty acids, "which our bodies need to support skin and heart health."
Get the PB Greek Yogurt and Banana Parfait recipe and nutrition info here.