Pão de banana com mirtilo saudável (sem açúcar refinado, 5 ingredientes)

Esta Pão de banana com mirtilo saudável is an easy 5-ingredient sweet loaf made with no refined sugar, no eggs, or dairy and loaded with blueberries.

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I love making banana bread as it not only uses my black bananas, but it also makes the whole house smell so good. I’ve made many healthy banana breads before, like my Pão de Banana Saudável, but I wanted to make a version with blueberries.

While I’m sharing the full recipe just below, don’t miss my tips further down, including ingredient swaps, process shots, baking tips, and a you can even send this recipe to your inbox!

Pão de banana com mirtilo saudável

Esta Pão de banana com mirtilo saudável is an easy 5-ingredient sweet loaf made with no refined sugar, no eggs, or dairy and loaded with blueberries.

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Tempo de preparação: 10 minutos minutos

Hora de cozinhar: 50 minutos minutos

Tempo total: 1 hora hr

Curso: Café da manhã, Lanche

Cozinha: americano

Dose: 12 fatias

Calorias: 185.8 kcal

Autor: Carine Claudepierre

Modo CozimentoEvite que sua tela fique escura

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Ingredientes

Sistema americano - métrico

• ▢ 1 ½ copos Banana amassada - about 3 large yellow/ripe bananas, peeled, mashed (note 1)
• ▢ ⅓ xícara Maple Syrup - (nota 2)
• ▢ ⅓ xícara Azeite de Oliva de Sabor Suave - (nota 3)
• ▢ 2 copos Farinha Auto-Crescente - (nota 4)
• ▢ 1 xícara Mirtilos - fresco ou congelado

Complementos Opcionais

• ▢ 1 colher de chá de extrato de baunilha
• ▢ 1 colher de chá Canela

Instruções

• Preheat the oven to 350°F (180°C). Line a 9-inch x 5-inch loaf pan with parchment paper. Lightly oil the paper. Set aside.
• Peel, mash the bananas using a fork. Measure the exact amount required by the recipe 1 cup + 1/2 cup of mashed bananas. If you have leftover, freeze them in Ziploc bags and use in a smoothie later.
• In a large mixing bowl, whisk mashed bananas, maple syrup, light olive oil, and vanilla extract if used. Whisk until well combined.
• Stir in the self-raising flour, cinnamon if used, and stir with a rubber spatula until a thick batter forms. Fold in fresh or frozen blueberries and stir gently to incorporate the berries evenly. If using fresh blueberries, work gently to avoid breaking the blueberries.
• Transfer the banana bread batter into the loaf pan.
• Bake the bread on the center rack for 50-55 minutes at 350°F (180°C) until a toothpick inserted in the middle of the bread comes out clean or with only a tiny crumb on it. Foil the loaf pan if the top starts to brown too fast.
• Lift the hanging part of parchment paper to release the bread onto a cooling rack.
• Let the bread cool for about 1-2 hour before slicing.

Notas

notas 1: Pick bananas with black spots on their skin. The banana bread will be sweeter and the crumb much moister. The recipe works with yellow bananas, if you prefer the bread less sweet.

notas 2: Any liquid sweetener works like agave syrup, coconut nectar, or date syrup. Don’t skip the sweetener, or the batter will be too thick and dry. 

notas 3: Any oil can be used. Low-flavor oil works best like melted coconut oil or light avocado oil.

notas 4: Two cups of self-rising flour are equivalent to 2 cups of all-purpose flour + 3 teaspoons of baking powder. For a gluten-free option, use my conversor sem glúten, but don’t forget the baking powder. Almond flour or oat flour does not work in this recipe.

Armazenamento: Guarde em um recipiente hermético para bolos por até 4 dias na geladeira ou no congelador. Descongele em temperatura ambiente um dia antes de servir.

Modo forno: Eu uso o modo de convecção (com ventilador). Se você precisar usar o modo convencional, recomendo aumentar a temperatura em 15°C (25°F). O tempo de cozimento deve ser o mesmo, mas pode levar alguns minutos a mais.

Equipamentos

Forma de pão de 9 cm x 5 cm

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Nutrição

Servindo: 1fatia | Calorias: 185.8kcal | Carboidratos: 29.5g | Proteína: 2.9g | Gordura: 6.5g | Gordura saturada: 0.9g | Gordura poliinsaturada: 0.8g | Gordura monoinsaturada: 4.4g | Sódio: 1.8mg | Potássio: 152.4mg | Fibra: 1.6g | Açúcar: 10.1g | Vitamina A: 25.6IU | Vitamina C: 3.6mg | Cálcio: 16.8mg | Ferro: 0.4mg | Magnésio: 15.6mg | Fósforo: 28mg | Zinco: 0.3mg

Ingredientes e Substituições

You only need 5 base ingredients for this delicious banana bread. Here’s how to pick them.

• Banana amassada – Bananas provide natural sweetness and moisture while acting as the primary binder. Using about 1½ cups (from roughly 3 large ripe bananas) ensures a soft, tender crumb. For a less sweet version, you can use yellow bananas, though the texture may vary.
• Maple Syrup – A natural liquid sweetener that replaces refined sugar and adds a subtle caramel note while keeping the loaf moist. Alternatives like agave syrup, coconut nectar, or date syrup work equally well.
• Azeite de oliva light – Olive oil brings healthy fats that help create a soft crumb without using butter. You can substitute with melted coconut oil or light avocado oil for a slightly different flavor profile.
• Farinha Auto-Crescente – This flour contains baking powder, which makes the dough lift for a fluffy and moist loaf. If unavailable, you can use all-purpose flour combined with 4 teaspoons of baking powder per 2 cups, but avoid almond flour or oat flour as they won’t yield the same texture. For a gluten-free option, use my conversor sem glúten, Mas não se esqueça do fermento em pó.
• Mirtilos – This adds bursts of sweetness and antioxidants while enhancing the loaf’s appeal. Both fresh and frozen work well; however, gently fold them in to prevent breaking and excess juice, which could affect the texture.

How to Make Healthy Blueberry Banana Bread

Essa receita é muito fácil de preparar, veja como em fotos.

Mash the bananas in a large bowl and measure the amount needed.

Pour all the other ingredients on the top and start working the dough.

When the texture of the dough is consistent, prepare a loaf pan with parchment paper.

Transfer the batter and bake the bread on the center rack for 50-55 minutes at 350°F (180°C) .

Dicas de confeitaria da Carine

Let me share a few more tips for the best possible banana bread.

• Gentle Folding: When adding blueberries, fold them in gently to keep them intact. This prevents the release of excess juice that can lead to gummy, dense spots.
• Meça com precisão: Ensure you measure the mashed banana accurately. Too much banana makes the loaf dense; too little can dry it out. Freeze any leftovers for smoothies or aveia durante a noite.
• Even Batter Consistency: Whisk the mashed banana, maple syrup, olive oil, and optional vanilla extract thoroughly before adding the flour to create a uniform, smooth batter.
• Monitor Baking Time: Check if the bread is done with a toothpick. If the top browns too fast, cover loosely with foil to prevent over-browning while the center finishes baking.
• Ajustes de textura: For added crunch and extra protein, gently fold in ½ cup of chopped nuts (almonds, walnuts, or hemp seeds) along with the blueberries.
• Healthier Flour Option: To boost fiber and protein, you can try swapping up to ½ cup of self-rising flour with oat flour. Note that this may result in a slightly less fluffy loaf.
• Questões de resfriamento: Allow the bread to cool in the pan on a cooling rack for 1–2 hours. Proper cooling helps the crumb set, making slicing easier and maintaining the moist texture.

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