High Protein Low FODMAP Gluten Free Low Carb Banana Bread
We’ve had lots of requests coming through our inbox for a low FODMAP, gluten free, low carb banana bread recipe, and we’re excited to finally share it with you! Our Nutritionist Bow has custom designed this recipe, and Dr Angela has given it her tick of approval after taste-testing - she can attest that it is absolutely delicious.
This banana bread is high in protein, gut-friendly, and made with low FODMAP ingredients, making it a perfect snack or breakfast option. Before we dive into the recipe, let’s take a moment to answer one of the most common questions we hear: what about bananas and FODMAPs?
Bananas and FODMAPs: What You Need to Know
So you might be wondering, if it's actually possible to include bananas on a low FODMAP diet?
“Are bananas low FODMAP?”
“Are cooked bananas low FODMAP?”
“Do bananas suit a low FODMAP diet?”
We’ve got the answers to all these questions and more.
Bananas range in ripeness, and this determines their FODMAP content. Monash University recently re-tested bananas and found that:
- Firm bananas - Low FODMAP, due to their low oligo-fructan content. These are safe to enjoy in one medium-sized serve.
- Ripe bananas (yellow with brown spots) - High FODMAP, because they contain higher levels of oligo-fructans. If you're sensitive, keep your serve to under one-third of a banana.
Did you know that environmental factors can also play a role? Research shows that bananas accumulate more fructans in response to stress, such as cold storage, which supermarkets often use to control ripening. This means the way bananas are stored before reaching your kitchen can influence their FODMAP content.
👉 See the diagram below for a quick guide on banana ripeness and FODMAPs. Use this visual to help choose the right banana for your baking.
Recipe: High Protein Low FODMAP Gluten Free Low Carb Banana Bread
This recipe makes 8 hearty slices, each containing around 11g of protein. It’s moist, naturally sweetened, and satisfying without being heavy.
Low FODMAP Banana Bread Ingredients
Wet ingredients
- 2 large firm bananas, smashed (save a few slices for decorating if you like)
- 2 eggs
- 1/8 cup maple syrup
- 3 tbsp MCT oil or extra virgin olive oil
Dry ingredients
- 2 scoops Enlighten Me Vanilla flavour
- ¼ cup flaxseed meal
- ¼ cup desiccated coconut
- 1 ½ cups almond flour/almond meal
- ½ tsp cinnamon powder
- 2 tsp baking powder
How to Make Low FODMAP Banana Bread
- Combine all wet ingredients in a bowl.
- Mix dry ingredients in a separate bowl or plate.
- Add the dry ingredients to the wet mixture and combine well. (The batter will be thick - don’t worry, it’s meant to be like that. You can add 2 tbsp of almond or lactose free milk if you prefer a looser texture, but Bow didn’t find this necessary.)
- Line a baking tin with baking paper and pour the mixture in. Top with sliced banana and desiccated coconut for decoration (optional).
- Bake at 180°C for 35–40 minutes, or until a skewer inserted comes out clean.
FAQs About Low FODMAP Banana Bread
Can I freeze this banana bread?
Yes, absolutely. Once cooled, slice the loaf and store individual slices in an airtight container or freezer bag. They’ll keep well for up to 3 months. Simply defrost overnight in the fridge or pop a slice in the toaster for a quick snack.
What can I use instead of almond flour?
If you prefer not to use almond flour, you can try sunflower seed flour as a substitute. Just be aware that this may change the flavour slightly and affect the FODMAP profile, so stick to moderate portions if you have a sensitive gut.
Are cooked bananas low FODMAP?
Cooking doesn’t change the FODMAP content of bananas. What matters most is ripeness. Firm bananas remain low FODMAP whether raw or cooked, while ripe bananas are high FODMAP even after baking.
Why You’ll Love This Recipe
✔️ High in Protein - Thanks to the Enlighten Me Vanilla flavour, each slice contains ~11g protein, keeping you fuller for longer.
✔️ Low Carb & Gluten Free - Ideal for those reducing carbs or avoiding gluten.
✔️ Low FODMAP - Made with firm bananas, making it gentle on sensitive tummies.
✔️ Deliciously Satisfying - A wholesome alternative to sugary banana breads.
Final Thoughts
We hope you enjoy making (and eating!) this High Protein Low FODMAP Gluten Free Low Carb Banana Bread as much as we enjoyed creating it. It’s the perfect way to satisfy a banana bread craving without upsetting your gut.
Have you made this recipe? Share your creation with us and tag @enlightenmeproducts on Facebook or Instagram - we’d love to see your banana bread photos!
