5 Healthy Ways to Use Overripe Bananas

A banana tastes best when it is firm. You can eat it as a snack or add it to your cereal or mix it with other fruits to make a salad. But when it becomes soft, soggy and slightly browned, you don’t want to eat it. But don’t throw it in the trash. You can always mash an overripe banana and use it in different ways. It makes other ingredients moist, which is why it is often used in baking. But there are other ways to use overripe bananas. Just follow these healthy overripe banana recipes.

Just because an overripe banana looks less appealing doesn’t mean it loses its nutrients. Overripe banana is rich in fiber and potassium, and is also a good source of antioxidants, which can help protect cells from damage, says Samreen Saniya, nutritionist, Cloudnine Group of Hospitals, Bengaluru, Old Airport Road.

Do not throw away overripe bananas. Image provided by: Shutterstock

Overripe Bananas Recipes

Many tend to use overripe bananas to make banana bread. Here are some additional options:

1. Pure banana


• 1 cup of suji or fine semolina
• 2 tablespoons of ghee
• 2 overripe bananas
• 3 cups of water or milk
• A pinch of saffron
• Dried fruits


• Lightly roast a cup of suji in ghee.
• Add two chopped overripe bananas and stir well.
• Pour in 2.5 cups of hot water or milk.
• Stir the mixture evenly so that there are no lumps.
• Let it cook for a few minutes then decorate it with dried fruits.

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2. Kele ki sabzi


• 2 overripe bananas
• A pinch of asafoetida
• Half a teaspoon of mustard seeds
• 2 teaspoons of oil
• Half a teaspoon of chili powder
• Half a teaspoon of coriander powder
• Less than half a teaspoon of turmeric powder
• Half a teaspoon of cumin powder
• Half a teaspoon of sugar
• A pinch of salt


• Put mustard seeds and a pinch of asafoetida in the oil.
• Add the bananas cut into round shapes.
• Stir lightly then add the chili, turmeric, coriander and cumin powders.
• Season with sugar and salt and cook for two minutes over medium heat then serve hot.

3. Overripe Banana Oatmeal


• 1/2 cup oatmeal
• 1 cup of water
• 1/2 cup of milk
• 1 overripe banana (crushed)
• 1/4 cup walnuts
• 1/4 cup seeds


• Take a small saucepan and put the oatmeal, water and milk in it.
• Bring to the boil then reduce the heat and simmer for five minutes or wait until the oatmeal is cooked.
• Add the banana puree, nuts and seeds then serve.

banana smoothie
Banana smoothies are delicious. Image provided by: Shutterstock

4. Banana Smoothie


• 1 overripe banana
• 1 cup of yogurt
• 1/2 cup fruit
• 1/2 cup of milk


Combine all the ingredients in a blender and blend until you obtain a smooth drink.

5. Banana ice cream


• 2 overripe bananas (frozen)
• 1 tablespoon of peanut butter
• 1 tablespoon of cocoa powder


• Take a mixing bowl and mix the frozen bananas, peanut butter and cocoa powder.
• Mix everything until smooth.
• Freeze it for 20 to 30 minutes then serve the ice cream.

Who should avoid overripe bananas?

Most people can enjoy them, but Saniya says people with diabetes should avoid eating overripe bananas. This is because overripe bananas have a higher glycemic index. This means you will experience a rapid rise in your blood sugar levels if you have diabetes.

People with irritable bowel syndrome or other digestive problems should also avoid eating overripe bananas. These can be harder to digest and cause bloating, gas, or even diarrhea.

If you want to lose weight, also avoid eating overripe bananas, as they are higher in calories than green or yellow bananas.

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