AIP Plantain Recipes (Sweet & Savory Paleo, Gluten Free) (2024)

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Last Updated on April 4, 2023

I tasted my first plantain about 15 years ago with my best friend at a Latin Restaurant. I did not like it one bit and never ate plantains again. That is, until I started the Autoimmune Protocol. It is funny how willing you are to try something “new” when your food options become so limited. I am a convert now – a true plantain lover and I am hoping I can make you one too!

AIP Plantain Recipes (Sweet & Savory Paleo, Gluten Free) (1)


Plantains are considered a resistant starch, which is important for feedingthe good bacteria in your gut, maintaining stableinsulin levels, and even promoting weight loss (see articles below). However, in order for the starch to stay“resistant”, it cannot be heated over 130F.

The recipes shared today would cause the resistant starches in the plantains to be converted into digestible starch. But don’t lose heart! Plantain flouror green banana flour can easily be added to smoothies, coconut yogurt, or coconut milk to receive the benefits of resistant starch.

Plantains on AIP

I eat plantains a lot. They are so affordable at the grocery store, which is not something you can say about a lot of the AIP foods that we eat. When I compare plantain chips vs potato chips, I definitly prefer plantain chips.

I like them as Plantain Chipsand myfavorite brand is Artisan Tropic (they have Cassava Strips that taste like potato chips too!) The Inka Crops Roasted Plantain Chips are pretty good as well and I can find them at my local health food store or Amazon.

AIP Plantain Recipes (Sweet & Savory Paleo, Gluten Free) (2)AIP Plantain Recipes (Sweet & Savory Paleo, Gluten Free) (3)

Purchasing & Storage

Thankfully you can purchase plaintains all year round! When you buy them green, but want them to ripen, leave them on your counter. Be sure to leave them out of direct sunlight. Make sure you are paying attention in the produce section so you don’t accidentally purchase green bananas.

If you want them to stay green for as long as possible, put them in the crisper section of the fridge. This will halt the ripening process.

Sometimes if plantains are in your refrigerator too long they will start to look black. This doesn’t mean they have ripened, but you might want to check the insides before making your favorite plantain recipe.

Green Plantains Vs Yellow Plantains

Green plantains are not sweet like yellow plantains. So if you are making a recipe that calls for sweet plantains, you want them to be yellow with some small black spots. Riper plantains will have more black spots.

AIP Plantain Recipes (Sweet & Savory Paleo, Gluten Free) (4)

Freezing Plantains

If you have plantains that you want to store for use later, you can peel them and freeze them.

Equipment & Instructions

Plantains can be tricky to peel. I normally cut my plaintains in half and then slice through the skin lengthwise and peel it with my fingers. Sometimes the plantain skins are stubborn and I use a knife though.

When I make tostones, I like to use my tortilla press and parchment paper to flatten then up really nicely. Simply slice into 1/2 inch discs, lightly brown on both sides and then press it with my tortilla press. Parchment paper helps to keep it from sticking. I use this tortilla press to make “flour” tortillas too – using Ottos Cassava Flour and following the recipe on the bag. They are SO good!!

Plantains in a Food Processor

When you are blending plantains using a food processor for something like plantain tortillas, you will want to be sure to clean your food processor right away. In my experience, plantains become like sticky glue once ground and it makes for not-fun dishes!

Cooking with Plantains

I have learned how to cook with plantains and am blown away by how many ways you can use them. One of my favorite snacks is tostones! I also make waffles and plantain wraps (think a vehicle for a “sandwich!”)

One of my favorite recipes uses ripe plantains cut into disks and fried on low heat until golden. My husband tops these little discs with seared scallops, fried shallots, shredded carrots, and tops them with green onion. So good!

Below are some recipes that will get you all excited. Did you know you can make baked goods with plantains?

AIP Plantain Recipes

I love these plaintain recipes for waffles and tortillas, but hands-down the mofongo is an absolute favorite.

AIP Tostones

Traditionally, tostones are made with green plantains, so when I use slightly ripened ones they are not *technically* tostones, but whatever! Tostones are also known as patacones and are made with unripe green plantains twice-fried.

Maduros are fried ripe yellow plantains, like the ones in the picture below.

AIP Plantain Recipes (Sweet & Savory Paleo, Gluten Free) (5)

AIP Tostones Recipe

Tostones (A Clean Plate) – I like to wait until my plantains are ripened a little and then the sea salt mixes with the light sweetness and crisp crunch to make the best snack ever! I fry them in coconut oil or avocado oil using a large skillet.

AIP Plantain Recipes (Sweet & Savory Paleo, Gluten Free) (6)

Plantain Waffles

Plantain Waffles (Don’t Eat the Spatula) – I love these waffles! They are crisp on the outside and just really delicious. I do not add the maple syrup in my batter though, and since cinnamon will cause Psoriasis to flare up, I omitthat too. They are easy to make with minimal ingredients. I like to top them with a blueberry compote that I sweeten with dates. You could make these with “fried” chicken too and eat chicken and waffles!Whatever you do, do NOT use ripe plantains. I tried that once…not a good ending.

Plantain Tortillas

Plantain Tortillas (Fresh Tart)I love these tortillas! I made the most amazing shrimp tacos using them and topped it with mango salsa. I haven’t enjoyed many AIP dishes as much as this one.

AIP Mofongo

Puerto Rican Mofongo Relleno (The Curious Coconut) – Have you ever had Mofongo? I make mofongo in place of stuffing for holidays. It’s delicious when you make a well with it and stuff it with shredded meat too.

AIP Plantain Brownies

Carob Brownie Bites (Eat Beautiful) – Remember when I said you can make baked goods using plantains? I bet you were not thinking BROWNIES, right? This recipe does not have a lot of ingredients either (I love that!)

Plantain Taquitos

Chicken Taquitos (Predominantly Paleo) – Combine plantains with yuca and you can really make this a possibility! The taquito shell can be a vehicle for more than taquitos though. My Filipino mother in law makes Lumpia and I bet I could make it happen with this shell recipe. Just look at that crunchy deliciousness!

Homemade AIP Plantain Chips

Baked Turmeric Plantain Chips (The Open Cookbook) – These plantain chips are super easy to make and taste great.

AIP Plantain Recipes (Sweet & Savory Paleo, Gluten Free) (7)

Plantain Recipes for AIP

Are you looking for ways to make bread-like dishes? Check out this AIP plaintain recipes for breads and muffins.

AIP Plantain Crusty Loaf

AIP Bread (Crusty Loaf) (Cook it Up Paleo) BREAD!?! Yes, Bread! I made this once and it really was crusty. I was not happy with the cassava flour I used at the time though, so I need to try it with Ottos! There are not may ingredients and it is quick to make.

Plantain Muffins

2-Ingredient Plantain Muffins (The Sweet Plantain)If you can tolerate eggs (I have successfully re-intro’d pastured, soy-free eggs) then you may want to try this recipe.

Plantain Patties

Crazy Easy Pan-Fried Plantain Patties (Do You Even Paleo)This is similar to tostones, but more like a little “cake.”

Plantain Naan Bread AIP

AIP Garlic and Coriander (Cilantro) Naan Breads (Comfort Bites Blog) I haven’t tried these yet, but I will be doing so soon! Anything that has “bread” in the name is attractive to me!

Easy AIP Plantain Recipes

Paleo AIP Cauliflower Risotto with Plantains (It’s All About AIP) – Do you miss risotto? Using cauliflower and green plaintains, this risotto is hot and creamy and is sure to hit the spot.

AIP Plantain Dinner Rolls (Dr. Sarah Ballantyne) – These crusty dinner rolls use green plantain, Otto’s cassava flour, coconut milk, salt, and olive oil.

Green Plantain Fritters (Cook 2 Nourish) – These yummy plantain fritters are paleo, AIP, and vegan. Seasoned with cilantro, ginger, and other seasonings and fried til crispy, these fritters make a great AIP snack!

In Conclusion

Cooking with plantains on the autoimmune protocol is a great way to experience a new starch. I hope this inspires you to start experimenting with plantains in your kitchen. When you are on an AIP journey to heal your autoimmune conditions, it’s so nice to find recipes that taste good and are easy to make.

AIP Plantain Recipes (Sweet & Savory Paleo, Gluten Free) (2024)


Is plantain OK on Paleo? ›

Plantains are Paleo-friendly. Plantains are a foraging food that prehistoric humans likely had access to as a carbohydrate source, according to Loren Cordain, author of “The Paleo Diet”. They are also rich in fiber and higher in potassium than their close relative, the banana.

Is Sweet plantains gluten-free? ›

Not only are plantains a delicious source of nutrients, they can also serve as a gluten-free substitute for a variety of baked goods such as breads, muffins and even tortillas. This is due to the plantain's more starchy profile, which helps give these grain-free recipes their structure and texture.

Are plantain chips AIP compliant? ›

These homemade baked plantain chips are crunchy, salty, and delicious! This recipe is a healthy, paleo, AIP snack that's so simple to make at home.

Can you have sweet plantains on Whole30? ›

Crispy, soft, sweet fried plantains free of seed oil or additives. Easy, quick, delicious and satisfying! They are Paleo and Whole30 friendly, vegan, gluten free, grain free, dairy free, and loved by all.

Are sweet plantains inflammatory? ›

Plantains also contain flavonoids and phenols—antioxidants that help control inflammation. Low-grade chronic inflammation in the body is thought to be an underlying cause of many health problems, including diabetes, cancer, dementia, and heart disease.

Are plantains anti inflammatory? ›

The major constituents in plantain are mucilage, iridoid glycosides (particularly aucubin), and tannins. Together these constituents are thought to give plantain mild anti-inflammatory, antimicrobial, antihemorrhagic, and expectorant actions.

Do plantains trigger IBS? ›

If you're on a low FODMAP diet for IBS management, you may need to limit or avoid ripe bananas. However, unripe bananas are considered a low FODMAP food. Additionally, plantains, which are similar to bananas but larger and less sweet, are a low FODMAP option and good alternative to bananas in cooking applications.

Is there gluten in plantain? ›

Plantain is gluten free. Plantain should be safe for patients with celiac and other gluten-related disorders.

Is maduros gluten-free? ›

Gluten free. Good source of fiber.

What are good AIP snacks? ›

With gut and immune health front and center, snacks on the autoimmune paleo diet are best had in moderation.
  • #1. Bacon-wrapped spiced pumpkin. ...
  • #2. Nut-free paleo chewy granola bars. ...
  • #3. Sweet potato chips. ...
  • #4. Beet and kohlrabi greens chips. ...
  • #6. Garlic rosemary plantain crackers. ...
  • #7. Roasted garlic cauliflower hummus. ...
  • #8. ...
  • #9.

What is the AIP diet for leaky gut? ›

The Autoimmune Protocol Diet (AIP) is designed to calm the immune system and repair leaky gut. Nutrient dense foods enhance the good bacteria in the digestive tract. This diet eliminates food additives, gluten, grains, dairy products, legumes, oils, sugar, nightshade vegetables, and sweeteners.

What spices are not allowed on AIP? ›

What spices are NOT allowed on AIP?
  • Allspice.
  • Anise Seed.
  • Annatto Seed.
  • Black Caraway.
  • Black Cumin.
  • Black Pepper.
  • Caraway.
  • Cardamom.

What is the difference between sweet and savory plantains? ›

Green plantains are bland and best fried, grilled or broiled in savory recipes. Yellow ones are sweeter and softer; they are delicious grilled or baked into savory or savory-sweet recipes. Black plantains are the sweetest variety and are ideal for desserts.

How can you tell the difference between sweet and savory plantains? ›

Green plantains are underripe, very firm, and savory in flavor. Green plantains tend to have more of a root vegetable–adjacent taste. Yellow plantains are just green plantains that have ripened! Their starches have broken down and developed into sugars, making them very sweet and soft when cooked.

Are plantains and sweet plantains the same? ›

Sweet plantains are made from ripe green plantains and they turn yellow when ripe. Tostones are twice-fried, crispy, and salty while sweet plantains are sweet and tender. Both are delicious! The darker the skin, the sweeter the plantains will be.

Is plantain low Fodmap? ›

Additionally, plantains, which are similar to bananas but larger and less sweet, are a low FODMAP option and good alternative to bananas in cooking applications. If bananas don't affect you or exacerbate your IBS symptoms, there's no need to avoid them.

Which is healthier plantain or banana? ›

Plantains vs bananas: nutrition

The starch in plantains is high in nutrients and – as long as you cook them properly – you can eat more plantains than bananas in a serving. They are used in more savoury dishes, while bananas are cooked in recipes that call for even more sugar, making plantains overall a bit healthier.

Which is healthier sweet potato or plantain? ›

From this chart, you can see that plantains are like bananas with the nutrient content ramped up to 11. They have more starch, more vitamins and minerals, more everything. They also compare favorably to sweet potatoes – equally good for you, but containing slightly different nutrients.

Can you eat plantain chips on Paleo diet? ›

Are plantain chips paleo-friendly? Yes, plantain chips are approved on a paleo diet! Making them at home ensures you are using quality cooking oils (like avocado). And there are no added sugars or preservatives.

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