Fursecuri sănătoase cu banane (3 ingrediente, fără zahăr adăugat)

Acestea Fursecuri sănătoase cu banane 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.

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I have a thing for super-simple cookie recipes, like my Fursecuri cu zahăr cu 3 ingrediente, Fursecuri cu făină de migdale cu 3 ingrediente, Fursecuri cu amprentă digitală cu 3 ingrediente. 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!

Deși întreaga rețetă este chiar mai jos, nu ratați toate sfaturile mele mai jos, inclusiv înlocuirea ingredientelor, sfaturile mele de gătit și fotografii pas cu pas!

Fursecuri sănătoase cu banane

Acestea Fursecuri sănătoase cu banane 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.

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Timp de pregatire: 10 minute min

Timp de gătit: 12 minute min

Timpul total: 22 minute min

Curs: Mic dejun, Gustare

Bucătăria: american

porţii: 12 fursecuri

calorii: 72.2 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

1x2x3x

Ingrediente

SUA obișnuită - metric

• ▢ 1 mediu Banană - pete negre, coapte, pe piele, zdrobite (nota 1)
• ▢ ¼ ceaşcă Unt de arahide (nesărat) - (nota 2)
• ▢ 1 ¼ ceaşcă Ovaz rapid - (nota 3)

Opțional pentru arome

• ▢ ⅓ ceaşcă Chipsuri de ciocolată neagră fără lactate - or dried raisins/cranberries for flavor
• ▢ ½ linguriță Scorţişoară
• ▢ ½ linguriță Extract de vanilie
• ▢ 2 linguri Zahar de cocos - pentru dulceata

Instrucțiuni

• Preîncălziți cuptorul la 180 °C (350 °F). Acoperiți o tavă de copt cu hârtie de copt. Ungeți ușor hârtia cu spray de ulei de gătit. Dați deoparte.
• 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.
• Coaceți prăjiturile pentru Minute 10-13 la 180 °C (350 °F) până când devin aurii pe margini.
• Lăsați-le să se răcească pe un grătar pentru fursecuri timp de 5 minute, apoi transferați-le pe un grătar de răcire.

notițe

Notă 1: 1 medium banana is equivalent to 1/2 cup of mashed banana.

Notă 2: Feel free to swap the peanut butter for almond butter or sunflower seed butter for a nut-free option.

Notă 3: Quick oats are essentially rolled oats pulsed into a finer texture. You can make your own in a food processor. Pulse old-fashioned oats 2-3 times to form a grainy oat mixture, not flour!

StocarePuteți păstra fursecurile la frigider într-un recipient etanș timp de 3-4 zile sau le puteți congela până la 3 luni în pungi Ziploc sigilate și le puteți decongela la temperatura camerei cu o zi înainte.

Mod cuptor: Eu folosesc modul cu ventilator (convecție). Dacă trebuie să folosiți modul convențional, vă recomand să creșteți temperatura cu 15°C. Timpul de coacere ar trebui să fie același, dar ar putea dura câteva minute în plus.

Echipament

Cupe și linguri de măsurare

Castron de amestecare

Scoop de biscuiti

Foaie de copt

Hârtie pergament

Rack de răcire

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Nutriţie

servire: 1fursec | calorii: 72.2kcal | Carbohidrați: 9.2g | Proteină: 2.5g | Gras: 3.4g | Grăsime saturată: 0.6g | Grăsimi polinesaturate: 0.9g | Grasime monosaturata: 1.5g | Sodiu: 23.4mg | Potasiu: 95.8mg | Fibră: 1.3g | Zahăr: 1.9g | Vitamina A: 6.3IU | Vitamina C: 0.9mg | Calciu: 7.1mg | fier: 0.5mg | Magneziu: 34.5mg | Fosfor: 59.1mg | Zinc: 0.4mg

Ingrediente și înlocuiri

You only need 3 base ingredients to make the cookies, but they are so versatile that you can add many optional ingredients.

• piure de banane – Banana acts as a natural sweetener and binder. Use ripe bananas with black spots for the best flavor and texture.
• Unt de arahide – This adds protein, healthy fats, and creaminess. You can also use almond butter, sunflower seed butter (for nut-free), or cashew butter.
• Ovaz rapid – 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:

• Fulgi de ciocolată – For a rich, indulgent twist.
• Fructe uscate – Add dried cranberries or raisins for bursts of natural sweetness.
• Spices & Extracts – Vanilla extract or cinnamon for warm, comforting winter flavors.
• Zahar de cocos – 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

Această rețetă este super simplu de preparat în câțiva pași. Iată cum se face în imagini.

Zdrobiți bananele într-un bol.

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).

Sfaturile de copt ale lui Carine

I have a few more tips to help you make the best cookies:

1. 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.
2. Quick Oats Consistency – If using rolled oats, pulse them in a food processor 2-3 times to achieve the right texture.
3. Amestecați bine – Ensure the banana and peanut butter are well combined for a uniform dough.
4. Control porțiune – Use a tablespoon to scoop evenly-sized cookies, or even better a cookie scoop. This helps with even baking.
5. Adjust Cookie Shape – Flatten for a crispier texture or leave tall for a soft, chewy center.
6. Bake on Parchment – Lightly oil the parchment paper to prevent sticking without adding unnecessary fat.

Idei și variații de servire

This recipe is amazing because it is very forgiving. You can add many add-ins to the dough and it will still work.

• Prajituri clasice cu ciocolata – Mix in 1/3 cup of dark chocolate chips for a comforting treat.
• Fursecuri Trail Mix – Add dried cranberries, raisins, or chopped nuts for texture.
• Opțiune fără nuci – Use sunflower seed butter and toss in seeds or dairy-free chocolate chips.
• Twist de sărbători – Add cinnamon, nutmeg, or pumpkin spice for fall flavors.
• Impuls energetic – Mix in chia seeds, flaxseeds, or hemp seeds for a boost of protein and fiber (and vitamins and omega fatty acids).

Repere nutriționale

This recipe makes cookies that are much better for you than classic Biscuiti cu banane. Iata de ce

• 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.
• Nivel scazut de calorii – Each cookie is a small, satisfying snack at just 72 calories per cookie.
• Îndulcit natural – Ripe bananas bring sweetness without added sugar.
• Alergic-friendly – 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!

Pregătirea și depozitarea meselor

You can store your cookies in an airtight container timp de 3-4 zile la frigider. 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.

More 3-Ingredient Cookies

Fursecuri cu zahăr cu 3 ingrediente

Fursecuri cu făină de migdale cu 3 ingrediente

Fursecuri cu banane cu 3 ingrediente

Fursecuri cu amprentă digitală cu 3 ingrediente