Originally published January 18, 2017.

You’d never guess that belly-friendly green banana flour is the key ingredient in these luscious, super chocolaty brownie bites! Get the recipe and learn about the gut health and nutrition benefits of resistant starch.

Happy Belly No Bake Chocolate Brownie Bites Recipe Made w/ Green Banana Flour for a Healthy, Happy Belly! | Vegan, Gluten Free, and Grain Free at The Spicy RD

What is resistant starch?

Resistant starch is a type of starch resistant to digestive enzymes in the small intestine. It functions similar to soluble fiber and provides food for your gut microbiome, making it an essential addition to a healthy diet.

When the good bacteria in our guts feed on resistant starch and dietary fiber, they produce beneficial short-chain fatty acids (SCFAs). These SCFA’s are acetate, propionate, and, perhaps the most important one for digestive health, butyrate.

Health benefits

Gut Health

As the preferred source of energy for the cells of the large intestine, butyrate production may protect against colon cancer. In addition, it may be beneficial in the treatment of inflammatory bowel disease, including Crohn’s and ulcerative colitis.

In addition, it helps decrease intestinal permeability (leaky gut). Thus, butyrate has potential therapeutic implications for autoimmune disease, heart failure, and fatty liver disease.

Importantly, because resistant starch ferments slowly in the large intestine, individuals with IBS may tolerate it better because it leads to less gas formation than other foods high in fermentable fiber. It’s also low FODMAP.

(Read more: Leaky Gut Diet: What to Eat and Not to Eat)

Weight Management

Good news! Adding resistant starch to meals increases satiety and fullness, which may aid in weight loss by helping people eat fewer calories.

Overall Health

Resistant starch has also been found to improve insulin sensitivity and lower blood sugar levels, potentially decreasing the risk of developing type 2 diabetes, insulin resistance, obesity, metabolic syndrome, heart disease, and Alzheimer’s disease. However, further research is needed because not all studies have shown the same benefits.

Resistant Starch is a superfood for a healthy gut microbiome. Learn all about the health benefits of resistant starch foods like these Happy Belly Brownie Bites made with Organic Green Banana Flour

Besides green banana flour, what other resistant starch foods should you be eating?

Healthy No-Bake Brownie Bite Recipe {vegan, gluten free, grain free} + The Nutrition Scoop on Green Banana Flour & other Resistant Starch Foods | The Spicy RD

There are 5 different types of digestive starch, most of them occurring naturally in our food supply, and some added as functional ingredients. While unripe bananas contain some of the highest levels of resistant starch, other starchy foods and whole grains (ditch the white bread!) to eat regularly include:

  • Uncooked oats
  • Lentils
  • White beans and other beans
  • Raw potatoes and cooked and cooled white potatoes (sweet potatoes too!)
  • Cooked and cooled pasta and brown, black and white rice.
  • Hi-Maize flour
  • Refer to this list and this list for more resistant starch foods.

What is the optimal amount of resistant starch to consume?

Research suggests 6 to 12 grams of resistant starch at a meal may improve insulin and blood glucose levels. And, studies suggest a resistant starch intake of 20+ grams per day may be necessary for a robust gut microbiota and digestive health benefits.

Also, keep in mind that resistant starch decreases during cooking. Therefore, to get the full health benefits of these foods, you should eat them cooked and cooled or in their raw form. (Except for lentils and beans, which you should cook to avoid potentially toxic lectins.)

Recipes with resistant starch foods

Lemony Kale Pasta Salad with Pistachio Nuts
Pasta lovers rejoice! This Lemony Kale Pasta Salad with Pistachio Nuts is a good way (delicious too!) to boost your intake of resistant starch!

References + Further Reading

Happy Belly Brownie Bites! You'd never guess that these luscious, super chocolaty Brownie Bites are made with organic green banana flour, a resistant starch that helps promote a happy, healthy gut microbiome! | This no-bake recipe takes less than 5 minutes to make and is vegan, gluten free, and grain free

Inspiration for these Green Banana Flour Brownie Bites

I first tasted green banana flour brownies at the Natural Products Expo West. They were SO GOOD! So, I purchased a bag of green banana flour and came up with my version of these no-bake Green Banana Flour Brownie Bites. Note: If you can’t find it at your local grocery store, you can buy green banana flour online at Amazon.

They’re no-bake, gluten-free, vegan, and grain-free, and they take less than 10 minutes to make. So if you have a sudden chocolate craving coming on, I promise you MUST make these ASAP! Even better, not only are they delicious, they’re super nourishing too. Win, win!

Craving more belly-friendly energy bites? Try these yummy recipes!

Blue and yellow ceramic bowl filled with chocolate banana flour brownie bites.

Green Banana Flour Brownie Bites

You’d never guess that these luscious, super chocolaty, brownie bites are made with belly friendly green banana flour which helps promote a healthy, happy gut microbiome, along with other resistant starch foods.
4.43 from 80 votes
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Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 8 bites


  • 1/4 cup vegan dark chocolate chips
  • 1/2 cup green banana flour , i.e. Let's Do Organic Green Banana Flour
  • 1/2 cup chopped pecans
  • 1/4 cup unsweetened cocoa
  • 2 tablespoons pure maple syrup, or to taste*
  • 2-3+ tablespoons almond milk, or other non-dairy milk
  • 1 teaspoon pure vanilla extract
  • 1/4 teaspoon salt


  • Melt chocolate chips in a small microwave safe bowl, on high power, in the microwave for 1 minute. Stir, and microwave for an additional 30 seconds, or until chocolate chips are fully melted. Set aside and allow to cool slightly.
  • Combine banana flour, chopped pecans, cocoa, maple syrup, almond milk, vanilla extract, and salt in the bowl of a food processor. Process for 1 minutes then add melted chocolate chips to mixture, and process for an additional 2-3 minutes, stopping to scrape side of bowl as needed, until mixture is very fine fine and crumbly.
  • Using clean hands, form mixture into 8 ~ 1 inch balls, and place them on a serving dish, or in a storage container. If not consuming all of the Brownie Bites right away, you can store them in the refrigerator in a sealed container for up to 3 days, or in the freezer for up to 1 week,


*Feel free to add additional maple syrup if you find these brownie bites are not sweet enough for your tastes, as I tend to make my treats “less sweet” than some people are accustomed to.
If mixture won’t stick together with 3 tablespoons of milk, add additional milk, in small increments, until dough is sticky enough.


Serving: 1“bite” | Calories: 139kcal | Carbohydrates: 19g | Protein: 1g | Fat: 7g | Saturated Fat: 2g | Sodium: 89mg | Potassium: 180mg | Fiber: 2g | Sugar: 5g | Calcium: 35mg | Iron: 0.7mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Dessert, Snack
Cuisine American, Gluten Free, Grain Free, Low FODMAP, Mediterranean, Vegan, Vegetarian
Keyword chocolate energy bites, no bake energy bites
Diet Gluten Free, Grain Free, Vegan
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Let’s Chat!

Did you learn anything about the health benefits of resistant starch in this post? Have you tried green banana flour? Do you have questions about resistance starch? Are you craving chocolate today too???