Healthier Banana Bread Recipe – High Protein & Oil-free

Healthier Banana Bread Recipe – High Protein & Oil-free

A Nutritious and High Protein Twist on a Classic Favourite

This recipe for a healthier banana bread uses jumbo oats, almonds, protein rich eggs and is reduced in sugar making it good enough to eat for breakfast!

Banana bread is one of those recipes you can throw together with ease and it never fails to provide a satisfying bite to eat when you need a little something that provides a boost of energy when you need it.  There are so many variations of banana bread recipes that you can find with a little search on Google! Banana bread is definitely a firm favourite when it comes to knocking up a delicious, sweet baking treat that’s moist and sweet with that wonderful banana flavour – it really does hit the spot!

While I like a treat as much as the next person, I also don’t want to compromise on my health.  By swapping a few of the traditional ingredients such as jumbo oats instead of refined white flour or substituting some of the flour for a mixture of nuts, you can add some fibre rich ingredients which will greatly improve the nutritional profile of the banana bread.  By using a mix of warm spices, vanilla and ripe bananas which are all naturally sweet, you can reduce the amount of sugar you use in the recipe too.  I try to keep the sugar down to 100g which is half the usual amount in banana bread. 100g per loaf is more than enough to give it that sweet kick.

Oats

If you struggle with digesting oats (like I do) the way you prepare them can make a big difference to how you digest and tolerate them. I personally find that if I eat jumbo oats which have not been pre-soaked, it leads to bloating and digestive discomfort.  If I soak the oats overnight, rinse and drain them before using, they make me feel great and give me sustained energy through the morning and instead of the digestive discomfort, they actually help my digestion run more smoothly – no need for more details on that one! 

I am also mindful of my bone density now that I am almost 50 and in my peri-menopause years.  My bone health is top priority and the knowledge of phytic acid – an anti-nutrient which can inhibit mineral absorption, makes me want to do all I can to mitigate this. Soaking the oats in an acid liquid such as water and vinegar, helps to reduce the phytic acid and thus limits to impact of this anti-nutrient impacting my bone density.

Oats are a very affordable, accessible food item and contain some good health benefits such as a certain type of fibre called beta-glucan. Beta-glucan is a type of soluble fibre found in oats. It is known for its health benefits, particularly its role in lowering cholesterol, promoting healthy gut bacteria and transit time of the digestive system, and blood sugar management because the fibre helps to slow down the absorption of carbohydrate energy – hence being called a slow-release carbohydrate. This makes oats, and foods containing oats, a great choice for anyone looking to support overall health and a good food item to have in your kitchen.

NB: Use JUMBO oats. Jumbo rolled oats are lower on the glycaemic index than quick cook, milled oats.  This means the impact on your blood sugar levels is lower and the energy they release is slower meaning they keep you fuller for longer and give a steadier release of energy after eating.  Jumbo oats will also give the banana bread a more spongy texture and will withstand the soaking, rinsing and draining process intact.

Soak your oats to reduce phytic acid

While oats have some positive health benefits, they also contain something called phytic acid which is an antinutrient contained in some plant foods such as grains, beans and nuts.  How you prepare these foods can help to reduce the phytic acid content. Phytic acid can interfere with the absorption of minerals in the body so I feel it is important to take a few easy steps to try and reduce the phytic acid as much a I can so I can get the most benefit from the foods I eat in terms of nutritional value.

How to soak oats to reduce phytic acid content

To soak the oats to reduce phytic acid content, simply place jumbo oats into a bowl, cover with water (freshly filtered water is best) and add a TBSP of acid such as apple cider vinegar or lemon juice.  Give the oats a good stir to ensure they are in the water.  Cover the bowl with a plate and leave to soak for at least 6 hours or overnight in a cool place. 

After soaking, pour the oats into a sieve and rinse under running cold water.  The phytic acid will have leached into the soaking water so the running water will rinse this from the oats.

Next, you need to squeeze out as much of the liquid as possible and you can do this by either pressing down onto the oats using the back of a spoon while the oats are in the sieve, releasing as much of the liquid as possible.  Or you can pour the oats into a clean muslin square or nut milk bag and squeeze out the moisture this way.

The more moisture that is in the soaked oats, the longer it will take to bake in the oven. 

If you miss out the step of squeezing out the liquid, your banana bread will still be edible but will be very moist, possibly soggy so try not to forget to take this step!

What ingredients do you need to make healthier banana bread?

Banana Bread is a timeless treat that brings comfort to any rainy day or gives a boost of natural energy before being active. But what if I told you that you could make a healthier version without compromising on taste? This recipe is packed with nutritious ingredients, making it not only delicious but also beneficial for your health. By using jumbo oats soaked to remove phytic acid, eggs and thick Greek yoghurt for protein, a reduced quantity of brown sugar, bananas, mixed spices, vanilla bean paste, and ground almonds, this banana bread recipe is the perfect way to indulge while nourishing your body with protein and slow release energy.

Why This Banana Bread recipe is healthy

Before we dive into the recipe, let’s highlight the key ingredients that make this banana bread stand out from traditional versions.

• Jumbo Oats (Soaked. Do not use quick cook, milled oats): Soaking the jumbo oats helps to reduce phytic acid, which can interfere with the absorption of minerals. By soaking them, you make them more digestible and bioavailable. Oats are also a fantastic source of fibre, supporting digestive health and keeping you feeling full for longer.

• Eggs: Adding eggs provides high-quality protein to your banana bread. Protein is essential for muscle repair and growth and also helps in keeping you satisfied. Plus, eggs contribute to the moist texture of the bread.

• Full-fat Greek Yoghurt: Using full fat thick Greek Yoghurt means you don’t have to add extra fat in the form of oil or butter to the recipe because the fat content, together with the acidity of the yoghurt, will help the batter to rise and set with a moist texture. Greek yoghurt is also high in protein.

• Reduced Brown Sugar: This recipe uses a minimal amount of brown sugar, making it a much healthier option than traditional banana bread, which is often loaded with sugar. The natural sweetness from the ripe bananas also contributes to the overall flavour.

• Bananas: Bananas are the star ingredient in any banana bread recipe! They not only provide natural sweetness but are also rich in potassium, which supports heart health and muscle function.

• Mixed Spice: This warm, aromatic spice mix is loaded with antioxidants and has been linked to anti-inflammatory benefits. It also pairs beautifully with the bananas and oats, adding flavour without the need for extra sugar.

• Vanilla Bean Paste: Pure vanilla bean paste adds a depth of flavour that elevates the overall taste of the banana bread. It’s a wonderful natural alternative to vanilla extract.

• Ground Almonds: Ground almonds, or almond meal, add healthy fats, fibre, and a subtle nutty flavour. They also help create a denser, moist texture that makes this banana bread so satisfying.

Healthier Banana Bread Recipe Ingredients

• 200g jumbo oats (soaked for at least 6 hours or overnight in cold water and 1 TBSP Apple Cider Vinegar to reduce phytic acid content – rinse and drain after soaking then squeeze out as much liquid as possible from the oats before adding the remaining ingredients)
• 2 large ripe bananas, mashed plus 1 small banana for the topping
• 3 medium eggs
• 150mls full-fat Greek yoghurt
• 100g ground almonds (almond meal)
• 100g light brown sugar
• 1 tsp mixed spice
• 1 tsp vanilla bean paste (or 1 tbsp if using extract)
• 1 tsp baking powder
• 1 tsp bicarbonate of soda
• 1 pinch salt

Healthier Banana Bread Recipe Instructions

• You will need to start this recipe at least 6 hours before to prepare the oats: Start by soaking the jumbo oats in a bowl.  Cover the oats with cold water with 1 TBSP of apple Cider Vinegar (use lemon juice as an alternative) for at least 6 hours or overnight. This will remove the phytic acid content and make the oats more digestible. After soaking, rinse in a colander. Thoroughly drain any excess water by pressing the oats in a sieve with the back of a spoon or use a clean muslin square or nut milk bag to squeeze out the moisture as much as possible. Then set them aside.

• Preheat the Oven: Preheat your oven to 170 degrees C. Line a 2lb loaf pan (8×4 inches) with parchment paper or lightly grease it with coconut oil.

• Mash the Bananas: In a large mixing bowl, mash the ripe bananas until smooth. The riper the bananas, the sweeter and more flavourful your banana bread will be.

• Mix Wet Ingredients: In the same bowl, add the eggs, Greek yoghurt, and vanilla bean paste. Stir everything together until well combined.

• Combine Dry Ingredients: In the same bowl, combine the soaked oats, ground almonds, brown sugar, mixed spice, baking soda, bicarbonate of soda and salt. Mix thoroughly to ensure the dry ingredients are evenly distributed.

• Bake the Banana Bread: Pour the batter into the prepared loaf pan and spread it out evenly. Add a banana sliced lengthways and a sprinkling of dark brown sugar on top (optional but looks good and give the baked bread a lovely golden crust!). Place the pan in the preheated oven and bake for 50-60 minutes, or until a toothpick inserted into the centre of the loaf comes out clean.

• Cool and Enjoy: Once baked, remove the banana bread from the oven and allow it to cool in the pan for 10 minutes. Then, transfer it to a wire rack to cool completely before slicing.

Tips for the Best Banana Bread

• Bananas: Make sure the bananas are fully ripe. The riper they are, the more natural sweetness they will bring to the bread.

• Adjust Sweetness: If you like your banana bread a little sweeter, you can add a few extra teaspoons of brown sugar or drizzle some honey over the top once it’s baked. However, this recipe is designed to keep the sweetness low and let the bananas shine.

• Additions: Try adding a handful of chopped nuts or dark chocolate chips to the banana bread for extra texture and taste.

• Storage: Store the banana bread in an airtight container and refrigerate for 3-5 days. You can also freeze slices for later – simply defrost overnight in the fridge and reheat in the air-fryer for 5 minutes before serving.

• If your banana bread is too moist due to not squeezing out enough liquid from the soaked oats: simply cook for a little longer in the oven, covering the top of the banana bread with foil to stop the top from burning.  If it still feels too moist, you can cut the loaf into slice and roast it in the air fryer for 5 minutes which will help it to crisp.

• Serving suggestions: This healthy banana bread is really delicious with a drizzle of honey and a handful of crunchy walnuts!

This banana bread recipe is a healthier, more wholesome version of the classic. With nutrient-dense ingredients like soaked oats, protein-packed eggs, and the natural sweetness of bananas, you can enjoy a slice of banana bread that not only satisfies your sweet tooth but also fuels your body with the nutrients it needs. Perfect for breakfast, a snack, or even dessert—this is the simple, healthy banana bread recipe you’ll keep coming back to!

Happy baking!