How to Healthily Cook Plantains

Plantains are tasty either sweet or savory.

Plantains are tasty either sweet or savory.

The plantains is a relative to the common banana. It can be a healthful dietary staple with just 232 calories, 62 carbohydrates and less than 1 gram of fat in a 1-cup serving of mashed plantains. Many plantain recipes call for frying the fruit, but this nearly doubles the calorie content and adds around 12 grams of fat per serving. Healthier cooking methods allow you to make this fruit a part of your regular diet.


Steamed plantains cook quickly with minimal effort. To steam whole plantains, cut off both ends of the fruit, exposing the flesh within the peel. Slice the plantains lengthwise, splitting the peel so steam can escape. Steam the prepared plantains for 8 minutes, or until tender, and let them cool in the peel for about 5 minutes. To flavor your steamed plantains, peel and slice the fruit before steaming it. Toss the slices with your chosen flavorings -- cinnamon and honey work well -- and place them in a parchment-lined steaming basket. Sliced plantains steam in approximately 5 minutes.


Boiled plantains make an easy side to lunches and dinners. Boiling works best for savory plantain recipes. Rinse the plantains and cut off both ends of the fruit to expose their flesh. Cut the lengths in half horizontally. Make a small cut in each half’s peel -- this makes it easier to remove the peel after boiling. Boil the plantains for 15 minutes, or until their peels begin pulling away from the flesh. Keep the boiled plantains in their peels until you’re ready to serve them.


Baked plantains are an excellent alternative to fried plantains. They have a crispy, lightly browned exterior without added oil, keeping them lower in fat than fried plantains. Line a baking pan with parchment paper to prevent the plantains from sticking. Peel and slice the plantains and arrange them in the pan. Bake them at 450 degrees Fahrenheit for 15 minutes, or until they turn golden. Let them cool in the pan for about five minutes. If you layer the plantain slices, you create a casserole-type side dish, which might require up to 25 minutes to bake. Sprinkle any seasonings you enjoy, such as ground black pepper or cinnamon, over the plantains before baking them.


Grilled plantains have a light, smoked flavor that complements both sweet and savory seasonings. Scrub the exterior of the plantains. Slice the washed plantains in half lengthwise and rub the exposed flesh with seasonings. Grill the plantains for about five minutes per side, or until their flesh is soft with a crisp exterior. Cool them for five minutes before serving. To prevent sticking, coat the plantains in a thin layer of olive oil or butter. Use the oil and butter lightly, as they add up to 40 calories per teaspoon.

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