Te Zdrowe ciasteczka bananowe are easy 3-ingredients oatmeal cookies perfect for using your ripe bananas and serving as a healthy snack. They are packed with 3.5 grams of protein for only 72 Calories. It’s a healthy way to enjoy sweet treats in the afternoon and feel full quickly while fueling your body with healthy fats, fibers, and protein.
I have a thing for super-simple cookie recipes, like my Ciasteczka cukrowe z 3 składników, Ciasteczka z mąki migdałowej z 3 składnikówlub Ciasteczka z odciskiem kciuka z 3 składników. All of these are ridiculously easy to make, but they are treats.
I wanted today to make cookies that are not just treats but are also a good-for-you snack that can help with recovery, post-workout cravings, and boost protein intake. Turns out they are fantastic!
Chociaż cały przepis znajdziesz poniżej, nie przegap wszystkich moich wskazówek zamieszczonych niżej, w tym wskazówek dotyczących zamiany składników, porad kulinarnych i zdjęć krok po kroku!
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Zdrowe ciasteczka bananowe
Skład
- 1 średni Banana - ripe, black spots on the skin, mashed (note 1)
- ¼ kubek Masło orzechowe (niesolone) - (notatka 2)
- 1 ¼ kubek Płatki owsiane błyskawiczne - (notatka 3)
Optional for flavors
- ⅓ kubek Ciemne chipsy czekoladowe bez nabiału - or dried raisins/cranberries for flavor
- ½ łyżeczka Cynamon
- ½ łyżeczka Ekstrakt waniliowy
- 2 łyżka stołowa Cukier kokosowy - dla słodkości
Instrukcje
- Preheat the oven to 350 °F (180 °C). Line a cookie sheet with parchment paper. Lightly oil the paper with cooking oil spray. Set aside.
- In a mixing bowl, mash the ripe banana.
- Stir in peanut butter, quick oats, and the optional ingredients if used. Stir until it forms a sticky cookie dough.
- Scoop one tablespoon of the batter and release it on the prepared cookie sheet, leaving them a thumb apart. Flatten the top with lightly oiled fingers if desired, or keep them tall to keep the cookie's moisture in the center. They won't expand in the oven.
- Bake the cookies for 10-13 minut at 350 °F (180 °C) until golden brown on the sides.
- Let them cool down on a cookie rack for 5 minut, then transfer them to a cooling rack.
Komentarz
Odżywianie
Składniki i zamienniki
You only need 3 base ingredients to make the cookies, but they are so versatile that you can add many optional ingredients.
- Rozgnieciony banan – Banana acts as a natural sweetener and binder. Use ripe bananas with black spots for the best flavor and texture.
- Masło orzechowe – This adds protein, healthy fats, and creaminess. You can also use almond butter, sunflower seed butter (for nut-free), or cashew butter.
- Płatki owsiane błyskawiczne – They provide structure and fiber. You can also old-fashioned oats coarsely pulsed or gluten-free oats for a GF option.
Optional Add-Ins for Flavor:
- Chipsy czekoladowe – For a rich, indulgent twist.
- Suszone owoce – Add dried cranberries or raisins for bursts of natural sweetness.
- Spices & Extracts – Vanilla extract or cinnamon for warm, comforting winter flavors.
- Cukier kokosowy – For extra sweetness if needed. Substitute with maple syrup or agave syrup (adjust oats if batter becomes too wet).
- Seeds or Nuts – You can enhance the texture and nutrition of the cookies with chia seeds, sunflower seeds, or chopped nuts.
How to Make Healthy Banana Cookies
This recipe is super simple to make in a few steps. Here’s how in pictures.
Mash the bananas in a mixing bowl.
Add the peanut butter, oats, and any of the optional ingredients.
Stir the batter until sticky and form cookie dough balls with a cookie scoop.
Bake the cookies for 10-13 minutes at 350 °F (180 °C).
Porady Carine dotyczące pieczenia
I have a few more tips to help you make the best cookies:
- Use the Right Banana Size – Ensure the banana is medium-sized (about 1/2 cup mashed). If it’s larger, the dough may become too wet. Adjust by adding more oats 1 tablespoon at a time.
- Quick Oats Consistency – If using rolled oats, pulse them in a food processor 2-3 times to achieve the right texture.
- Dokładnie wymieszać – Ensure the banana and peanut butter are well combined for a uniform dough.
- Kontrola porcji – Use a tablespoon to scoop evenly-sized cookies, or even better a cookie scoop. This helps with even baking.
- Adjust Cookie Shape – Flatten for a crispier texture or leave tall for a soft, chewy center.
- Bake on Parchment – Lightly oil the parchment paper to prevent sticking without adding unnecessary fat.
Pomysły i wariacje na temat serwowania
This recipe is amazing because it is very forgiving. You can add many add-ins to the dough and it will still work.
- Klasyczne ciasteczka czekoladowe – Mix in 1/3 cup of dark chocolate chips for a comforting treat.
- Trail Mix Cookies – Add dried cranberries, raisins, or chopped nuts for texture.
- Opcja bez orzechów – Use sunflower seed butter and toss in seeds or dairy-free chocolate chips.
- Świąteczny twist – Add cinnamon, nutmeg, or pumpkin spice for fall flavors.
- Zastrzyk energii – Mix in chia seeds, flaxseeds, or hemp seeds for a boost of protein and fiber (and vitamins and omega fatty acids).
Najważniejsze wartości odżywcze
This recipe makes cookies that are much better for you than classic ciasteczka bananowe. Dlatego
- High Fiber & Protein – Quick oats and peanut butter deliver fiber and protein for more energy on longer efforts and to help recover from a workout.
- Niskokaloryczne – Each cookie is a small, satisfying snack at just 72 calories per cookie.
- Naturalnie słodzone – Ripe bananas bring sweetness without added sugar.
- Przyjazny dla alergików – These cookies are really easy to make gluten-free with GF oats or nut-free with sunflower seed butter. And they work just the same!
Przygotowywanie i przechowywanie posiłków
You can store your cookies in an airtight container for 3-4 days in the fridge. They can also be frozen in a single layer in Ziploc bags for up to 3 months. Thaw at room temperature before eating.
Because of this, it’s one of these recipes where you can make 2 or 3 batches at once and store many cookies. What I like to do is to triple the base recipe and add different add-ins to the dough cut it into 3, and cook them on 3 baking sheets. If you do that, make sure to rotate the sheets in the oven for even baking.
Love them, want to get more of your recipes done to taste and share. Just recently needed to get a new batch of baking needs, while I’m waiting I have to make these cookies, oh what a blessing mainly for a sweet tooth, riped bananas a d weather being great for oven use… lol. Used raisins, coconut sugar, vanilla extract, almond butter and nutmeg. Oh so good
I am so happy to have you here, thanks for baking so many of my recipes.
Once again so easy to make and VERY tasty. I added cranberries and choc chip, yummy. Thank you as always, Janet UK
Thank you Janet !
Carine, das ist das beste Rezept, das ich ausprobiert habe!
Dziękuję za podzielenie się przepisem!
so simple and easy and they they taste great! I added a Tbsp of chia seeds, 2 Tbsps of hemp seeds, vanilla and almond extracts, and some chocolate chips. With the additions and the fact my peanut butter was fairly ‘dry’ I only needed about 1 cup of oats. I love that the recipe is customizable and flexible.
Cześć
Just wanted to know if you can substitute flour for the oats?
I’m Coeliac and can’t have oats and I can’t find any gluten free here in Melbourne Australia.
Hi from New Zealand, I don’t think flour will work, it will make a rock cookie. I am sorry I didn’t try something else yet
I love this recipe, anything with bananas in it. thanks for sharing.