September 28, 2025, 6:15 am | Read time: 6 minutes

What Studies Have Found About Banana Peels

In 2022, scientists tested the extent to which a portion of wheat flour in cookies could be replaced with more nutritious banana peel flour without compromising the taste experience for consumers. A tasting with participants revealed that cookies with 7.5 percent of the wheat flour replaced had the highest acceptance: Taste and texture were not noticeably altered, and some even found the banana version tastier. A practical side effect was an extended shelf life of the cookies for up to three months. Since cookies contain a lot of fat, their oxidation can reduce shelf life. However, the high antioxidant content in banana peels slowed this process without the need for additives.¹

The effect apparently isn’t limited to sweet baked goods but also appears in everyday foods like bread. In 2024, scientists examined whether a portion of nutrient-poor wheat flour in wheat bread (baguette, toast, etc.) could be replaced with banana peel flour to enhance the final product. Taste tests showed that an addition of five percent is possible without causing undesirable sensory or visual effects. The advantage: The bread contained more fiber, protein, higher mineral content, and antioxidants.² This could allow people who shun whole grain products to consume more fiber, which is important for gut health and blood sugar levels.

Banana Bread – With the Whole Fruit

We start with a classic: banana bread. In this pastry, you can not only use overripe bananas and save them from the compost bin but also use the peel. And: Compared to other pastries, the nutritional values are impressive.

The recipe is for a loaf pan with 12 pieces of banana bread.

Ingredients for Banana Bread:

• 4 tablespoons canola oil
• 4 bananas including peel
• 250 grams spelt flour type 630
• 140 grams ground almonds
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 1 pinch of salt
• 180 milliliters milk (or plant-based alternative)

Preparation:

1. Preheat the oven to 180 degrees Celsius and grease the loaf pan or line it with parchment paper.
2. Wash three bananas with hot water and peel them. Remove the ends of the peel and cut the remaining peel into strips. You can mash the bananas with a fork.
3. In a bowl, mix flour, almonds, baking powder, cinnamon, and salt.
4. Then add the mashed bananas, milk, and oil to the dry ingredients and mix everything into a dough. Finally, fold in the banana peel strips.
5. Place the dough in the pan, peel the fourth banana, halve it lengthwise, and place it on top of the cake, pressing lightly.
6. Bake the banana bread in the oven for 50 to 60 minutes.

Nutritional Values:

Per slice, the banana bread contains:

• Energy: 197 calories
• Carbohydrates: 22 grams
• Fat: 10 grams
• of which saturated fats: grams
• Protein: 6 grams
• Fiber: 3 grams

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Banana Bacon from the Air Fryer

You probably didn’t expect this recipe. In fact, banana peel is suitable as a plant-based bacon alternative. This not only saves unhealthy saturated fats, which are known to promote cardiovascular diseases, but is also useful for anyone looking to reduce their meat consumption.

Ingredients for Two Servings:

• 2 banana peels (use the fruit elsewhere)
• 50 milliliters light soy sauce
• half teaspoon smoked salt
• 1 tablespoon agave syrup
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• optional: 1 tablespoon canola oil for frying

Feel free to be creative with the seasoning. Depending on your taste, you can also add liquid smoke or ready-made spice mixes (BBQ seasoning, gyro seasoning, etc.) to your banana bacon.

Preparation:

1. Cut off both ends of the banana with a knife and peel the skin into strips. Carefully scrape the inside of the peel with a spoon.
2. In a bowl, mix soy sauce, agave syrup, smoked salt, and spices, and marinate the peels in it for at least ten minutes.
3. Place in the air fryer for 15 minutes at 180 degrees Celsius, shaking the basket halfway through. Alternatively: Heat oil in a pan, let the marinade briefly drip off the banana peels, and then fry them crispy on both sides.

Nutritional Values:

• Energy: 125 calories
• Carbohydrates: 17 grams
• Fat: 5 grams
• of which saturated fats: 0.5 grams
• Protein: 4 grams
• Fiber: 5 grams

Banana Curry

The following recipe is a bit more elaborate and is particularly good for impressing guests–and giving them an unforgettable evening when you reveal the secret ingredient.

Ingredients:

• 3 banana peels
• 1 block of natural tofu
• 200 grams cauliflower
• 200 grams carrots
• 3 shallots
• 4 garlic cloves
• about 3 cm of ginger root, chopped
• 3 tablespoons tomato paste or spicy paprika paste (Ajvar)
• 400 milliliters reduced-fat coconut milk
• Juice of half a lemon
• 1 teaspoon turmeric
• 1 teaspoon cinnamon
• 1 teaspoon sugar
• 1 teaspoon salt
• Canola oil for cooking

Optionally, you can cook rice as a side dish to the curry.

Also interesting: “These Are My 3 Quick Air Fryer Recipes for Strength Athletes”

Preparation:

1. Soak banana peels in water with turmeric and salt for about 15 minutes. Then squeeze and cut into pieces.
2. Finely chop shallots, garlic cloves, and ginger, and mix with turmeric, cinnamon, and tomato paste (or Ajvar) to form a paste.
3. Heat oil in a pan, roast the paste for 5 to 7 minutes over medium heat.
4. Then add coconut milk, sugar, and lemon juice and let simmer for 5 minutes.
5. Then add the banana peels, cauliflower, and carrots and let simmer for another 15 minutes. Add some water if needed.
6. Add vegetables: Stir in 200 grams of cauliflower florets and 200 grams of carrot slices; cook until al dente for 8 to 10 minutes (add some water if needed).
7. Meanwhile, cube the tofu and let it turn golden brown in the pan or air fryer–serve over the curry.

Nutritional Values:

• Energy: 493 calories
• Carbohydrates: 52 grams
• Fat: 25 grams
• of which saturated fats: 11 grams
• Protein: 23 grams
• Fiber: 13 grams