Green Banana Flour Recipe: No Bake Chocolate Brownie Bites
Updated October 30, 2025
This easy green banana flour recipe makes delicious no-bake brownie bites in under 10 minutes. Vegan, gluten-free, low FODMAP, and packed with gut-healthy resistant starch!
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Why You’ll Love This Green Banana Flour Recipe
What is Green Banana Flour?
Green banana flour is made from unripe, green bananas that are peeled, dried, and ground into a fine powder. Unlike ripe bananas, green bananas are high in resistant starch—a type of carbohydrate that resists digestion in the small intestine and acts like fiber in your gut.
As a registered dietitian, I love recommending green banana flour to my clients for several reasons:
- Rich in Resistant Starch – Feeds beneficial gut bacteria, which produce butyrate to support colon health and reduce digestive inflammation.
- Supports Blood Sugar Balance – May improve insulin sensitivity and help maintain stable energy levels throughout the day.
- Increases Satiety – Promotes feelings of fullness, which can naturally support portion control and weight management.
- Allergy-Friendly – Naturally gluten-free, grain-free, and suitable for celiac disease, gluten sensitivity, and paleo diets.
- Low FODMAP – Well-tolerated by those with IBS when used in typical serving sizes. According to Monash, 2/3 cup of green banana flour is low FODMAP.
- Mild Flavor – Versatile enough for both sweet and savory recipes, without imparting a banana taste.
Want to learn more about resistant starch? Check out my comprehensive guide: The Complete Guide to Resistant Starch Foods and Health Benefits.
Green Banana Flour Brownie Bites Ingredients
Although you may not have green banana flour in your pantry, it can be purchased online at Amazon. You’ll likely have the rest of the simple ingredients on hand, or you can find them at your local grocery store. You’ll need:
- Dark Chocolate Chips. Vegan or dairy-free if desired.
- Green Banana Flour. Be sure to stock up if you buy it online, as you can add it to smoothies and other no-bake recipes to increase the amount of resistant starch in your diet.
- Pecans. I love pecans in this recipe, but feel free to experiment with other nuts, such as walnuts or cashews. Or, use sunflower or pumpkin seeds for a nut-free version.
- Unsweetened Cocoa Powder. Make these with CocoaVia high-polyphenol cocoa powder for an extra nutritional boost!
- Almond Milk. Or any other plant-based milk. Check out my easy homemade almond milk recipe!
- Pantry Staples: Pure maple syrup (or try honey), vanilla extract, and salt.
How to Make Green Banana Flour Brownie Bites
This is such an easy recipe to make!
- Melt the chocolate in a microwave-safe bowl and allow it to cool slightly.
- Process the green banana flour, pecans, cocoa powder, maple syrup, almond milk, vanilla, and salt in a food processor for about 1 minute.
- Add the melted chocolate to the other ingredients and process for an additional 2-3 minutes. The mixture should be fine and crumbly, but hold its shape when pressed together.
- Form the brownie bites into ~ 8 1-inch balls.
- Store them in the refrigerator in an air-tight container for up to 4 days, or in the freezer for up to 1 month.
Green Banana Flour FAQ
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Green Banana Flour Brownie Bites
Ingredients
- 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
Instructions
- 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,
Notes
Nutrition
Let’s Chat! Have you tried green banana flour? Do you have questions about resistance starch? Leave a comment!
I don’t have green banana flour, but I do have access to lots of green bananas! Have you heard of green banana biomass? It’s just green bananas cooked in their unbroken skins, then peeled and pureed with a bit of water. Very healthy and versatile and I’ve been trying it in all kinds of recipes to replace eggs, oil, and other unhealthy, caloric, high fat ingredients… in sauces, desserts, baking, etc. The possibilities seem endless… a cheap, fun ingredient that’s good for us and our microbiome!
Hi! I’m not familiar with green banana biomass, but that sounds like a great idea. Thanks so much for sharing with me! Cheers! EA
Thank you for sharing this recipe! GBF recipes are hard to find. Sadly for us the texture of the raw GBF was very noticeable and we didn’t like it. I use GBF in baked goods and it’s great but raw it tastes too gritty for me. It was a no go for the kids either. But I am happy to see people like and enjoy it 😊
Hi Sharon! Thanks very much for your comment and feedback. It’s much appreciated! Yes, the texture may be noticeable using raw GBF. It’s kind of a catch-22, as you get more resistant starch eating the GBF raw, but you still get some from baked products. I’m glad you have some baked goods you enjoy 🙂 Cheers!
Oh my I love this idea… I use Lakota dark chocolate chips that use Monk fruit as a sweetener. I am on a Lectin free diet and these are great. I also use Coconut milk and skip the maple syrup, my chips are sweet enough. I also love ginger and added tiny pieces of crystallized ginger. They are so good, my sweetie was kind enough to leave me 3 bites. Lol will make a bigger batch on my second go round…. I love to have a healthy snack every day. These are a winner! Thank you again for sharing this great recipe.
Hi Sharon! I’m so happy to hear you love the brownie bites! And, your substitutions sound fabulous. I am a fan of the Lakanto chocolate chips too. Plus, I am a fellow ginger fan-great idea to add in some crystallized ginger. Thanks for sharing your swaps!
I am so happy I came across this recipe. I’m trying the Metabolic Reset diet…the lazy version lol and I couldn’t hack the taste of the Green Banana Flour in a Smoothie. The diet calls for 1/4 cup of the Banana flour PER smoothie and I just couldn’t for the life of me get the smoothie down so I was looking for an alternative way to get the benefits of resistant starch. I came across this recipe and I love these little bites! I’m not vegan so I did use regular dark chocolate, used processed almonds instead of pecans and oat milk and I missed the salt but they still turned out pretty darn good.
Hi Natasha! Thanks so much for sharing your adaptations to the recipe! I’m so happy you found it, and liked the Green Banana Flour Brownie Bites. Have a wonderful weekend!
Tried this with Deccandiaries brand NeeRaw Jaggery(coconut nectar) instead of maple syrup . Was super nice!! Was a little skeptical to use raw banana flour but turned out really good.
Didnt taste sweet, tasted mostly like cocoa powder, and definitely needed a bit more than 3 tbsp of milk to make it moist enough to form into balls. We had to use lactaid instead of almond milk and are trying covering them in powdered sugar and putting them in the freezer, to see if they make a nice cool treat.
Hi Paulelle! Thanks for your feedback. The recipe indicates to add additional sweetener per your own taste. And, I just added another tip in the recipe, based on your feedback, to add additional milk if the dough is not sticky enough.They definitely have an intense chocolate taste 🙂 Hopefully you got them made to your taste with the additional powdered sugar. Cheers!
Why go to all the trouble of creating “healthy” recipes, only to toxify it using a microwave???
You can use a double boiler method on the stove to melt the chocolate chips. That’s the only thing that requires the microwave from what I can see.
Thank you for this great recipe that sounds so good. Haven’t made them yet. Just wondering if you know if we could substitute carob for the chocolate? Unfortunately for me, I’m not supposed to be eating chocolate, but I really love dark chocolate. anyway, if anyone knows, I’d appreciate your response. Thanks!
can you bake these? or do you just put them in the fridge?
Hi Caroline! You just put them in the fridge-no baking required 🙂 Honestly, I’m not sure how they would turn out if you tried baking them, but please let me know if you give it a try! Cheers1
Pretty cool idea, I can’t wait to try making these! Banana flour is very easy to make at home. Just peel the skin off the green banana lengthwise along the ridge using a knife to cut into the top layer, slice thinly and place on parchment paper, then dry it out either in the oven on its lowest setting for at least 3 hours or in the sun until all the moisture is gone. Then you can blend it into a fine powder. That’s it! Store it in the fridge or freezer in an air tight container. Traditionally in the Caribbean, we make a porridge with it in its ground up state with milk and sweetener, cinnamon, star anise and nutmeg and cook it over low medium heat for 15 minutes until thick. It’s a very hearty and comforting dish and a great alternative to cream of wheat.
I made a wonderful ginger cookie with green banana flour then found out I should be eating it raw not cooked. Was pointed here by a friend and tried these brownie bites and they were wonderful Since I do not eat sugar at all, I subbed out Yacon Syrup for the maple syrup and actually used hemp milk, found I needed the full 3 TBS. OH I also used Lilly’s Stevia sweetened chocolate and they turned out perfect. Though note melt on 30 second stirring intervals at 50% power or Lilly’s will burn. These were amazing!!! They will be in my Christmas cookie tins for sure and I plan to keep a box in the fridge frequently and they were great to take to a cookout and share.
Hi Shellia! Thanks so much for your comment along with your substitutions. I’ve never eaten Yacon Syrup, but it’s on my list to try now 🙂 I’m so glad you enjoyed the brownie bites! Feel free to send me a tin at Christmas. Ha, ha. Cheers!
I would love to know how else green banana flour can be used in its raw form. Thank you
Hi Sandra! I like to stir it into my oatmeal (or overnight oats) or blend it into smoothies. Cheers!
O.M.G. Tried making these last night. I subbed 1/2 cup cashew butter, as I was just missing the pecans. They came out perfect and delicious!!! Can’t wait to try them with pecans next time as I love pecans too. Oooh, then maybe macadamia nuts….oh the possibilities 🙂
Yum! Your addition of cashew butter sounds delicious~I need to try that next time 🙂 Thanks so much for sharing your experience making the recipe Michelle. Cheers!
I made these exactly as directed and never got a “crumbly” texture. Made some adjustments and tasted okay, but weird overall
Hi Susan. Thanks so much for letting me know about your experience with making the brownie bites. I wonder if the difference is in the food processor, as the pecans need to get very finally chopped up-almost to a nut butter consistency, but not quite. Sorry they turn out well for you!
I have never heard of green banana flour and doubt we have it yet in the UK, but I”m coming back to see my Dad in Florida in March so will hunt it down then. I’m not a huge banana fan (I grudgingly eat one before a long workout) but I read above in the comments that the flavour disappears in recipes. Great info on RS too. Sharing xx
No doubt you will be able to find green banana flour in Florida 🙂 It really doesn’t taste like bananas at all-my MIL can’t stand them, and I’m sure she would have no idea these are made with bananas. Glad you enjoyed the post-thanks so much for sharing!
You can find green banana flour on Amazon in the UK
I can’t wait to try these!
Hi Kristen! I hope you do give them a try-I’d love to know what you think 🙂 Cheers!
I’ve read about resistant starch, but haven’t taken action on it. Never even heard of this green banana flour. So interesting! Does it taste like bananas? I have to confess, I’m not a banana fan!
Not a banana fan? You and my mother-in-law, both 🙂 If you were to taste the green banana flour straight up, you might detect a slight hint of banana, but once it’s mixed with the other ingredients, you can’t taste it at all!
I’ve so been wanting to try green banana flour, so many benefits!
I hope you get to the the green banana flour soon Kelli! Can’t wait to see what you make 🙂
I feel so informed now! I’m always fascinated by resistant starch and all that I continue to learn about it. But I’d never heard of green banana flour! What a great idea. I can’t wait to try it out at home!
Hi Marisa! Glad to know you learned something new about resistant starch and green banana flour 🙂 Let me know what you think if you give the Brownie Bites a try!
Oh I can’t wait to try these! An interesting topic too!
Thanks so much Sara! If you give them a try, I’d love to know what you think of them 🙂 Cheers!
Thanks so much sweet Liz!!! I will try and bring some chocolate banana flour treats for sure next time we hike 🙂
Okay, you’ve done it again. First off, mind blown on this recipe. Have never tried this banana flour but now I’m heading to sprouts and going to look for it! If not for sale there, going to buy online for sure! I definitely learned some new things on RS and think I need to tell my mom to eat more! She’s trying to fill her diet with dementia busting foods so this is a great way it sounds like, even if research is still on the fence. It can’t hurt her! Please bring one or two or three for my chocolate craving next hike 🙂
I’ve read about resistant starch before and never did anything about it. I really want to try these bites!!
Hi Lauren! So glad you stopped by 🙂 It’s such a fascinating area of research to me-hope you get to try these soon! Cheers!