When it comes to baking, bananas are a popular ingredient that add moisture, flavor, and natural sweetness to various recipes. If you found a recipe you want to try but you are in a pinch and don't have bananas on hand, or you may need to avoid them due to dietary restrictions or allergies, we've got you covered.
No worries! There are many excellent banana substitutes that can be used in baking that still maintain the flavor or texture you are hoping to achieve.
Jump to:
- The Purpose of Bananas in Baking
- Banana Substitutes in Baked Goods
- 1. Applesauce
- 2. Pumpkin Puree
- 3. Yogurt
- 4. Silken Tofu
- 5. Avocado
- 6. Mashed Sweet Potatoes
- 7. Mashed Ripe Plantains
- 8. Mashed Ripe Persimmons
- 9. Prune Puree
- 10. Mashed Ripe Mangoes
- 11. Mashed Ripe Papayas
- 12. Mashed Ripe Figs
- 13. Mashed Cooked Beets
- 14. Mashed Ripe Kiwifruit
- FAQ
- Choosing the Right Substitution
- Related
The Purpose of Bananas in Baking
Bananas serve many purposes in baking. They provide moisture, which helps keep baked goods tender and moist. Additionally, they add natural sweetness and a distinct flavor to recipes like banana bread, muffins, and cakes.
Banana Substitutes in Baked Goods
If you need to replace bananas in your baking recipes, here are some simple substitutes to consider:
1. Applesauce
Unsweetened applesauce is a great substitute for bananas in baking. It provides moisture and subtle sweetness without overpowering other flavors.
Applesauce is a lower-calorie and lower-fat alternative to bananas.
1 cup mashed banana = 1 cup unsweetened applesauce
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup unsweetened applesauce = 100 calories, 0g fat, 2g protein, 25g sugar
2. Pumpkin Puree
Pumpkin puree is another excellent option for replacing bananas. It adds moisture and a mild, slightly earthy flavor to baked goods.
Pumpkin puree is lower in calories and fat but higher in fiber compared to bananas.
1 cup mashed banana = 1 cup pumpkin puree
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup pumpkin puree = 80 calories, 0g fat, 2g protein, 8g sugar
3. Yogurt
Plain or flavored yogurt can be used as a substitute for bananas. It adds moisture and tangy flavor to your baked treats.
Yogurt is higher in protein and calcium but also slightly higher in fat compared to bananas.
1 cup mashed banana = 1 cup plain, low-fat yogurt
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup plain, low-fat yogurt = 150 calories, 4g fat, 13g protein, 17g sugar
4. Silken Tofu
For a vegan and protein-rich alternative, silken tofu can replace bananas in baking. Blend the tofu until smooth before incorporating it into your recipe.
Tofu is lower in calories and carbohydrates but higher in protein compared to bananas.
1 cup mashed banana = 1 cup blended silken tofu
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup silken tofu = 80 calories, 4g fat, 8g protein, 2g sugar
5. Avocado
Mashed avocado can be used as a banana substitute, adding moisture and healthy fats to your baked goods. Keep in mind that it may impart a slight green color to your finished product.
Avocados are higher in calories and fat but lower in carbohydrates compared to bananas.
1 cup mashed banana = 1 cup mashed avocado
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup mashed avocado = 370 calories, 35g fat, 5g protein, 1g sugar
6. Mashed Sweet Potatoes
Mashed sweet potatoes can replace bananas in baking, providing moisture, natural sweetness, and a vibrant orange color. They are rich in fiber, vitamins, and minerals.
Sweet potatoes are high in calories and protein, but lower in sugar than bananas.
1 cup mashed banana = 1 cup mashed sweet potatoes
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup mashed sweet potatoes = 250 calories, 0.3g fat, 4g protein, 13g sugar
7. Mashed Ripe Plantains
Ripe plantains have a similar texture and sweetness to bananas when mashed. They are a good source of fiber, potassium, and vitamin C.
Plantains are comparable to bananas but contain slightly less sugar.
1 cup mashed banana = 1 cup mashed ripe plantains
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup mashed ripe plantains = 232 calories, 0.4g fat, 1.6g protein, 22g sugar
8. Mashed Ripe Persimmons
Ripe persimmons have a sweet, honey-like flavor and can be mashed to replace bananas in baking. They are high in fiber, vitamin A, and antioxidants.
Persimmons have fewer calories but are higher in sugar than bananas.
1 cup mashed banana = 1 cup mashed ripe persimmons
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup mashed ripe persimmons = 127 calories, 0.4g fat, 1.5g protein, 31g sugar
9. Prune Puree
Prune puree can be used as a banana substitute, adding moisture, fiber, and a rich, dark color to your baked goods. It has a sweet, slightly earthy flavor.
Prunes have more calories and sugar than bananas but they are a good source of fiber.
1 cup mashed banana = 1 cup prune puree
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup prune puree = 400 calories, 0.5g fat, 4g protein, 66g sugar
10. Mashed Ripe Mangoes
Mashed ripe mangoes can replace bananas in baking, providing a tropical flavor, natural sweetness, and vibrant color. They are rich in vitamins A and C.
Mangoes are lower in calories than bananas but slightly higher in sugar.
1 cup mashed banana = 1 cup mashed ripe mangoes
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup mashed ripe mangoes = 128 calories, 0.6g fat, 1.4g protein, 31g sugar
11. Mashed Ripe Papayas
Mashed ripe papayas can be used as a banana substitute, offering a unique flavor, moisture, and a vibrant orange color. They are high in vitamin C and antioxidants.
Papayas have fewer calories than bananas.
1 cup mashed banana = 1 cup mashed ripe papayas
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup mashed ripe papayas = 140 calories, 0.4g fat, 1.7g protein, 28g sugar
12. Mashed Ripe Figs
Mashed ripe figs can replace bananas in baking, providing a unique, sweet flavor and a slightly seeded texture. They are rich in fiber, potassium, and calcium.
Figs are higher in calories and sugar, but they contain more protein than bananas.
1 cup mashed banana = 1 cup mashed ripe figs
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup mashed ripe figs = 372 calories, 2.2g fat, 4.8g protein, 72g sugar
13. Mashed Cooked Beets
Mashed cooked beets can be used as a banana substitute, adding moisture, a slightly earthy flavor, and a beautiful red color to your baked goods. They are high in fiber, folate, and antioxidants.
Beets are lower in calories and sugar but they contain the same amount of protein as bananas.
1 cup mashed banana = 1 cup mashed cooked beets
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup mashed cooked beets = 75 calories, 0.2g fat, 2.2g protein, 13g sugar
14. Mashed Ripe Kiwifruit
Mashed ripe kiwifruit can replace bananas in baking, providing a unique flavor, moisture, and a vibrant green color. They are high in vitamin C, fiber, and potassium.
Kiwifruit has fewer calories and sugar than bananas, but they have the same amount of protein.
1 cup mashed banana = 1 cup mashed ripe kiwifruit
- 1 cup mashed banana = 200 calories, 0.5g fat, 2g protein, 28g sugar
- 1 cup mashed ripe kiwi fruit = 110 calories, 1g fat, 2g protein, 20g sugar
FAQ
Many delicious fruits can substitute for bananas. Try avocados, mangoes, dates, or sweet potatoes for similar sweetness and creaminess.
Lots of fruits work as banana replacements depending on your recipe or snacking needs. For smoothies or sweetness, try mangoes or dates. Avocados will offer a similar creamy texture.
No fruit is a perfect 1:1 substitute for a banana. However, mangoes, avocados, and sweet potatoes come close in terms of potassium content and texture, offering useful alternatives.
Overripe bananas are fantastic in baking! You can use them in bread, muffins, and pancakes as a natural sweetener and to add moisture.
Yes! Applesauce, mashed pumpkin, or ripe pears can all be used to replace bananas in baking. They add moisture and sweetness, although the texture may vary slightly.
Absolutely! If someone has a banana allergy, there are many substitutes available. Depending on the recipe, applesauce, pears, or a mixture of ground flaxseed and water can be used.
Bananas can surprisingly be a great addition to savory dishes! They add sweetness and body to curries, stews, and even vegan mac and cheese.
Choosing the Right Substitution
When selecting a banana substitute, the best substitute should consider the impact to the flavor profile, texture, and macronutrients based on the provided ratios.
Applesauce, pumpkin, and yogurt are some of the most common choices. Depending on what you are baking, opting for a more exotic fruit might be a fun, new twist to your recipe.
Choose the substitution that best aligns with your target nutrition and the desired outcome of your recipe and let us know how it turned out in the comments below.
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