If you’re looking for a fun, delicious, and healthy breakfast option, these green plantain pancakes are perfect. Packed with resistant starch from unripe plantains and made with simple, wholesome ingredients, they offer a great alternative to regular pancakes.

Green Plantain Pancakes Recipe

Whether you enjoy sweet meals like banana pancakes or prefer something more savory, these pancakes will satisfy your cravings at any time of the day. Let’s dive into why green plantains are the star of this recipe and how you can turn them into the ultimate comfort food.

What Makes Green Plantains Special?

Unlike their sweeter counterparts, yellow plantains and overripe plantains, green plantains, are firm, starchy, and have a much milder flavor. When fried, mashed, or baked, they’re often used in savory pancake dishes, especially in tropical regions where plantain puff puff and other tropical fruits are popular. Green plantains are also known for their high content of resistant starch, which helps promote gut bacteria health and can support stable blood sugar levels.

Plantains belong to the banana family but are less sweet (especially the green ones) and contain less starch. Green plantains are quite popular in South American and African cuisines. However, you can find them in most health food grocery stores across the United States (like Whole Foods, Natural Grocers, and Safeway).

You can use plantains in a variety of recipes due to their incredible versatility as an ingredient. They can be used as a fruit or a vegetable, depending on how ripe they are. Plantains ripen much slower than bananas due to the amount of moisture present. When fruit contains more moisture, the starch is broken down into sugar (in a process called hydrolysis) at a higher rate. Since plantains contain more starch and less moisture than bananas, hydrolysis occurs at a much slower rate. Because of their longer ripening process, plantains can be used at different stages for different recipes.

Different Stages of Plantain Ripening:

Stage 1: Green, or Platano Verde

Can be used for pancakes, bread, chips, crackers, and soups.

Stage 2: Semi-Ripe, or Platano Pinton

Can be used for tortillas, waffles, or mashed plantains.

Stage 3: Ripe, or Platano Maduro

Can be used for apple fritters or pizza crust.

Stage 4: Very Ripe, or Platano Negra

Can be used for cakes, baked sweet plantains, brownies, or caramelized plantains.

I mostly use plantains while they are in the first stage (green) because they act as resistant starch. Plantains gained popularity in the Western world because resistant starch keeps you feeling full for longer. Low-carb diets tempt people to cut out starchy foods. However, healthy, high-starch foods can help boost energy, cut cravings, and lose weight.

Another health benefit of plantains is that they are one of the most potassium-rich foods on the planet! Potassium is essential for maintaining electrolyte balance, and it helps to regulate blood pressure by combatting the effects of sodium. Eating plantains is a great way to help you consume enough potassium and keep your blood pressure low.

Plantains are low in sugar, so eating them won’t elevate your blood sugar levels. One of the three foundations of hormonal balance is keeping blood sugar levels stable, so plantains are also great for hormonal balance.

Plantains are also full of fiber, which can help you to be more regular. Fiber removes metabolized hormones from your body, detoxifies, and makes you feel full (which can help with weight control). It is essential to get at least 30 grams of fiber per day.

I love cooking with plantains! I used them in my baked goods as a substitute for grains, other starches, and eggs. I have become very fond of them, and they are a staple food in my household.

How to Make Fluffy Green Plantain Pancakes

Prepare the plantains: Peel and chop your plantains. The key is to use green plantains as they’re packed with resistant starch and will give you the best texture.
Blend the ingredients: Add the chopped plantains, flax eggs (optional) , oil, salt, and vanilla extract to a blender or food processor. Blend until smooth, adding a bit of water or coconut milk if necessary. The consistency should resemble a regular pancake batter—thick but pourable.
Heat the frying pan: Place a cast iron pan or non-stick frying pan over medium heat. Add a tablespoon of coconut oil and let it melt.
Cook the pancakes: Pour the batter into the pan, using the back of a spoon to spread it into circles. Cook on medium heat for 2-3 minutes until the first side is golden brown. Flip and cook the other side for an additional 1-2 minutes.
Serve with your favorite toppings: These pancakes are perfect with maple syrup, peanut butter, or hemp seeds for a crunchy texture.

Sweet or Savory? You Choose!

One of the best things about these pancakes is their versatility. You can easily transform them into a savory meal by adding toppings like avocado and salsa. If you’re in the mood for something sweet, top them with ice cream, fruit, or maple syrup. Either way, these pancakes make a great healthy breakfast or snack.

Tips for the Best Green Plantain Pancakes

Use unripe plantains with no brown spots for the best texture and flavor.
A good blender is key for a smooth batter since plantains can be tough.
You can experiment with adding spices like cinnamon or swap out the flour for gluten-free or whole grain flour depending on your preferences.

Why Green Plantain Pancakes Are a Healthy Choice

These pancakes are not only delicious but also pack a nutritional punch. The resistant starch found in green plantains can help improve digestion and support a healthy gut. Plus, with no added sugar, they’re a fantastic option for those watching their blood sugar levels. And if you’re trying to avoid grains, this recipe is completely grain-free and gluten-free.

Favorite Pancake Toppings

Whether you prefer sweet or savory, there’s no shortage of ways to top your pancakes. Some of my favorite options include:

Maple syrup and peanut butter for a classic combination
Fresh fruit like berries, mango, or sliced banana
A sprinkle of hemp seeds for added texture and protein
Savory toppings like sautéed vegetables or eggs for a unique twist

How to serve

Classic Drizzle:
- Keep it simple with a classic drizzle of pure maple syrup, forsythia syrup, or sea buckthorn curd. The sweetness of the syrup enhances the natural flavors of the green plantains without overpowering them.
Tropical Twist:
- Embrace the tropical essence of green plantains by topping your pancakes with fresh slices of banana, pineapple, or mango. A sprinkle of coconut flakes adds an extra layer of exotic flavor.
Nutty Crunch:
- Elevate the texture by adding a generous handful of chopped nuts such as pecans, walnuts, or almonds. Their crunchiness pairs well with the softness of the pancakes.
Yogurt Parfait:
- Create a mini parfait by layering the pancakes with Greek yogurt and a selection of your favorite berries. This not only adds a burst of color but also introduces a delightful creaminess.
Citrus Zest:
- Grate some citrus zest, such as orange or lemon, over the pancakes for a zesty kick. The citrusy aroma will provide a refreshing contrast to the earthy flavors of the plantains.
Dusting of Cinnamon:
- A light dusting of ground cinnamon adds warmth and depth to the pancakes. This simple touch enhances the overall aroma and complements the natural sweetness of the green plantains.
Whipped Cream Delight:
- Top the pancakes with a dollop of freshly whipped cream. This indulgent addition creates a luscious and satisfying experience.
Savory Twist:
- Surprisingly, green plantain pancakes can also be served with savory accompaniments. Consider pairing them with a side of scrambled eggs, black beans, avocado slices, bigos (Hunterstew), creamy cashews dill sauce, hummus, or a drizzle of hot sauce for a unique fusion of flavors.
Honey and Nuts:
- Combine the sweetness of honey with the crunch of chopped nuts for a delightful combination. This option adds a natural and wholesome touch to your green plantain pancakes.
Fresh Herbs & Butter:
- Experiment with savory herbs like fresh mint or basil for a unique flavor profile. These herbs can add a surprising and aromatic twist to the traditional sweetness.

Next time you’re in the mood for pancakes, give these green plantain pancakes a try. They’re a tasty way to switch up your classic pancake routine and enjoy the benefits of a tropical, nutrient-packed ingredient. Plus, with so many ways to customize them—whether you make them sweet or savory—they’re sure to become a favorite in your collection of pancake recipes.

Enjoy, and let me know how you liked it!

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