Looking for healthy plantain recipes? I’ve got you!
As a Cuban-American dietitian, plantains are one of my ultimate comfort foods.
At the same time, I find a lot of my clients are afraid to eat plantains because they’ve been told they’re too high in carbs.
But the truth is that plantains can be a great foundation for a healthy meal! They are a good source of fiber and antioxidants, helping you stay full and fight inflammation.
(Read More: Are Plantains Healthy?)
But you may still need some help coming up with ideas of how to fit plantains into your healthy diet. Which is why I found these 10 healthy plantain recipes for you!
Keep reading for the best plantain recipes for your healthy diet, including snacks, side dishes, and soups.
10 Healthy Plantain Recipes
Stuffed Sweet Plantains with Black Beans and Cheese: If you have ripe plantains on hand, this recipe can come together in less than 20 minutes!
Adding black beans and cheese adds protein for a more filling meal. Add a simple avocado salad for a complete meal.
Baked Mariquitas (healthy plantain chips): Plantain chips are the perfect snack. High in fiber, they can make a very nutritious and filling snack, especially when you dip them in guacamole.
I’ve always hated frying food at home … it makes a mess in my kitchen and it scares me! So I would want to make a baked version of this recipe anyway. Any added health benefits are a bonus!
Air Fryer Tostones This recipe comes from a fellow dietitian so you know I had to share it! Tostones are one of the most classic plantain recipes, and by using an air fryer you can save yourself the extra mess and fuss of frying.
Mangú: Mangú is a Dominican plantain mash typically served at breakfast. You typically boil plantains to make mangú, meaning mangú is typically pretty low fat. Serve with the traditional garnish of pickled red onions for some extra veggies!
Aguají (Green plantain soup): This green plantain soup pairs plantains with leafy green vegetables in a light broth. A light, simple soup with all the high-fiber benefits of plantains.
Plantain frittata: An omelet and/or frittata with plantain is a classic Cuban dish! This plantain frittata isn’t exactly like a Cuban tortilla de platano (plantain omelet), but it’s a similar concept! Plus you can mix and match whatever leftover veggies you have in the fridge!
Sancocho: Sancocho is a classic, hearty Latin American stew featuring plantains, among other root vegetables and meat.
Plantain piñon: Think of this like a lasagna made from plantains (pastelón is a similar dish). Pairing plantains with beef makes for a very hearty, filling meal. Serve with a simple tomato salad to round it out.
Mofongo con camarones: While some people are scared of mofongo because it’s fried, when you pair the fiber in plantains with a protein like shrimp, you can have a relatively balanced meal! To round it out, serve with a simple tomato salsa or salad.
Ceviche in plantain cups: Plantains make a great appetizer, especially when paired with this light and refreshing ceviche. In this dish, you get a good mix of protein and carbohydrates, plus tuna is a great source of heart healthy fats!
Final Thoughts
These 10 healthy plantain recipes are perfect to add to your diet when you want something nutritious and love plantains, like me!
Don’t be afraid to include plantains in your diet, they have plenty of health benefits and can easily be part of your healthy diet.
As a Latina dietitian, I’ve made it my mission to help my fellow Latinas feel confident enjoying their favorite Latino foods while taking care of their health.
If you’re tired of the same old nutrition advice that doesn’t make space for your culture, I have a free meal plan for you! Sign up below to get a free 1-week Mexican meal plan.