That Girl Cooks Healthy

  • Home
  • About Me
    • FAQ/Disclaimer
    • Privacy Policy
    • Work With Me
  • Recipe Index
  • Useful Articles
  • 7 Day Detox Juicing Meal Plan
menu icon
go to homepage
  • Home
  • About Me
    • FAQ/Disclaimer
    • Privacy Policy
    • Work With Me
  • Recipe Index
  • Useful Articles
  • 7 Day Detox Juicing Meal Plan
subscribe
search icon
Homepage link
  • Home
  • About Me
    • FAQ/Disclaimer
    • Privacy Policy
    • Work With Me
  • Recipe Index
  • Useful Articles
  • 7 Day Detox Juicing Meal Plan
×
BLANK » Recipe Index » Caribbean Dishes

Oven Baked Plantain (Paleo, Gluten Free + Vegan)

January 23, 2020 by Charla 16 Comments

Jump to Recipe Print Recipe
Kiss goodbye to fried plantain and embrace this oven baked plantain recipe, same results but healthier cooking method

A delicious 2 ingredient Caribbean snack or appetizer, consisting of disc shaped plantain that is baked in the oven making it a much healthier alternative to frying, hardly any oil is used yet the same results, sweet and perfectly cooked.

close up of the plantain slices

Kiss goodbye to fried plantain and embrace this oven baked plantain recipe, same results but healthier cooking method

Baked plantain seems to be the talk of the health community these days and trust me they have good reason to discuss this wonderful cooking banana.

This is a super easy two ingredient recipe, all you need is some yellow plantain and oil of your choice.

The Definition

Plantain(s) pronounced PLAN-TIN are like giant cooking bananas, they are starch enriched so cannot be consumed raw and need to be cooked first.

They are much bigger than bananas, with a thicker peel that needs to be scored with a knife in order to be removed.

As it ripens from green to a yellow hue, the sweeter the taste.

Plantain(s) is widely used by the African, Caribbean and Latino population. It is used in stews, fried/baked as a snack, porridge, boiled or pureed into mash.

Growing up in a Caribbean household it would be a sin not to consume them. It was parity to rice, where not a week would go by without incorporating them.

Due to the rising popularity in plantain, it's not uncommon for someone who isn't from Africa or the Caribbean to consume it.

It is also far more accessible now with more people than ever cooking an array of cuisines featuring the crop.

What Does Plantain Taste Like

The taste will vary depending on the age, green/unripened tends to be more starchy, savoury, similar to potato.

As the fruit becomes more mature and ripens, the colour of the outer skin changes to a strong yellow hue with dark spots.

At this stage being more softer in texture and sweeter it is. Therefore, the darker the outer skin becomes the sweeter and softer the texture becomes.

Plantains on a teal plate

Baked vs Fried

Granted under the illusion fried food tastes delicious, I totally get it.

However,  It's advisable to limit fried food where possible because the Caribbean community has a tendency to fry plantain in large amounts of oil.

Frying is quicker, it takes a few minutes for the plantain to cook thorough. In that respect I do understand why most island people do this. However, our health is far more important than cutting corners.

Baked plantain takes a little longer, 20 minutes maximum BUT..... it saves so much oil. You use up to ¾ less of oil and don't have to compromise your health which is an added bonus.

Choosing The Right One

For this recipe, as you can see in the picture, my plantain has a strong yellow hue. This type of plantain isn't extremely sweet, it's more firm with a subtle sweetness which is just how I like it.

If you want super sweet plantain then buy one(s) that has more dark spots then it does yellow.

When holding it, it will be soft to the touch. Soft plantain absorbs most of the cooking oil and has a mushy texture.

The type of plantain you use will be down to what you as an individual prefers. Choose one then follow the recipe instructions.

How To Bake Plantain

  • Preheat oven to 200c/400F/gas mark 6
  • Line a baking tray with parchment paper and set aside

steps 1-2 chopping the ends of the

  • Use a paring knife to remove the skin from the plantain(s). The easiest way to do that is to cut each end and run the knife less than an inch length ways, so you're left with a horizontal line, peel back the skin and discard.

steps 3-4 slicing the plantain(s)

  • Now cut the plantain(s) into diagonal shaped discs about ½ inch thick

steps 5-6 coating the plantain(s) with oil

  • Brush the parchment paper with some oil
  • Arrange the discs on the baking tray lined with parchment paper being careful not to overcrowd.
  • Brush the tops of each plantain with a small amount of oil
  • Bake in the oven for roughly 20 minutes  or until slightly brown or golden. Don't forget to turn over half way through.
  • Once cooked remove from oven and serve accordingly.

Serving suggestion

  • Fish
  • Eggs
  • Cheese
  • Beans
  • Vegetables

Additional Flavouring

You can be extra creative by adding the following spices to the mix;

  • Cinnamon
  • Nutmeg
  • Mace
  • Clove
  • Chilli

Notes and tips 

  • Make sure to use some parchment paper to prevent the plantain from sticking.
  • You can use whatever oil you prefer that has a high smoke point (olive, coconut and avocado are all fine)
  • If possible make diagonal cuts, that's what it is traditionally done
  • Remember to use which ever ripeness of plantain that YOU prefer (bright yellow or yellow with dark spot)
  • The darker the plantain skin the soft the texture and sweeter the taste.
  • Plantain(s) is available in many African/Caribbean/Latino markets they are larger than bananas

plantain slices on a plate with blue clo

More Plantain Recipes You May Like

  • Baked Plantain Chips
  • Vegan Caribbean Breakfast
  • Vegan Caribbean Plantain Curry
  • Ital Stew
  • Spicy Sweet Shrimp and Plantain
  • Pastelon

**Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

Baked plantain on a blue plate

Oven Baked Plantain

Learn how to prepare your sweet ripe plantains in the oven. A much more healthier alternative to frying them on the stove top. Lightly seasoned with warming spices for additional flavour.

5 from 7 votes
Print Pin Rate
Course: Appetiser
Cuisine: Caribbean
Prep Time: 5 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 25 minutes minutes
Servings: 4
Calories: 109kcal
Author: Charla

Ingredients

  • 2 plantain(s) yellow, ripeness to your preference (see post)
  • olive oil coconut oil works too!

Instructions

  • Preheat oven to 200c/400F/gas mark 6

  • Line a baking tray with parchment paper and set aside

  • Use a paring knife to remove the skin from the plantain(s). The easiest way to do that is to cut each end and run the knife less than an inch length ways, so you're left with a horizontal line, peel back the skin and discard.

  • Now cut the plantain(s) into diagonal shaped discs about ½ inch thick

  • Brush the parchment paper with some oil

  • Arrange the discs on the baking tray lined with parchment paper being careful not to overcrowd.

  • Brush the tops of each plantain with a small amount of oil.

  • Bake in the oven for roughly 20 minutes  or until slightly brown or golden. Don't forget to turn over half way through.

  • Once cooked remove from oven and serve accordingly.

Notes

  • Make sure to use some parchment paper to prevent the plantain from sticking.
  • You can use whatever oil you prefer that has a high smoke point (olive, coconut and avocado are all fine)
  • If possible make diagonal cuts, that's what it is traditionally done
  • Remember to use which ever ripeness of plantain that YOU prefer (bright yellow or yellow with dark spot)
  • The darker the plantain skin the softer the texture and sweeter the taste.
  • Plantain(s) is available in many African/Caribbean/Latino markets they are larger than bananas

Nutrition

Calories: 109kcal | Carbohydrates: 29g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 4mg | Potassium: 447mg | Fiber: 2g | Sugar: 13g | Vitamin A: 1009IU | Vitamin C: 16mg | Calcium: 3mg | Iron: 1mg
Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!

 

More Caribbean Dishes

  • A bowl of different chopped fruit
    Tropical Fruit Salad
  • 2 glasses of mauby with ice
    Homemade Mauby Drink (Caribbean Bark Beverage)
  • 2 snapper with yuca and oranges garnished
    Baked Snapper (Mojo Style)
  • 2 sea bream on a platter
    Sea Bream Recipe (Air Fried)

About Charla

I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

Comments

  1. Melanie says

    January 18, 2025 at 5:20 pm

    5 stars
    Fantastic, easy to follow recipe. My first time cooking/eating plantains. Thank you for your hard work.

    Reply
    • Charla says

      January 19, 2025 at 7:50 pm

      You are very welcome.

      Reply
  2. Dona Smythe says

    October 07, 2023 at 12:45 am

    Had fried plantain 1st.time tonite,love it,not oil. Will make at home,bake it. Do you have recipe for black eyed peas and rice( easy)that could be made with some pork. Thanks.

    Reply
    • Charla says

      October 07, 2023 at 1:16 pm

      Hi Dona, thanks for the feedback. Unfortunately I don't have many black eyed peas recipes on the blog right now bu hopefully that will change in the near future. So sorry!

      Reply
  3. Tolulope Oluwatosin-Lawal says

    September 20, 2020 at 5:58 am

    5 stars
    Hello, thank you for this. I tried this and it came out awesome but I had an issue, my plantain stuck to the Parchment paper even after adding oil

    Reply
    • Charla says

      September 20, 2020 at 7:27 am

      I'm glad the recipe worked for you. In respect to the parchment paper, I have a very strong feeling that you used wax paper and not parchment paper as wax paper isn't non stick and is known for sticking to food.

      Reply
  4. Catherine says

    March 10, 2020 at 8:58 pm

    I love how easy this is! I have never tried baking plantains but I definitely need to make them this way next time...so much better and easier than frying!

    Reply
    • Charla says

      March 10, 2020 at 9:00 pm

      Thank Catherine! Trust me baked plantain is a true game changer!

      Reply
  5. Toni says

    March 10, 2020 at 8:48 pm

    5 stars
    I loved it! So easy to make and delish!

    Reply
    • Charla says

      March 10, 2020 at 8:51 pm

      You are welcome Toni

      Reply
  6. Jeannette says

    March 10, 2020 at 8:24 pm

    5 stars
    You had me at 2 ingredients! Such a wonderful and delicious way to enjoy plantains. Thanks for sharing!

    Reply
    • Charla says

      March 10, 2020 at 8:49 pm

      Thank you Jeanette!!

      Reply
  7. Irina says

    March 10, 2020 at 8:18 pm

    5 stars
    FINALLY, I found a recipe for plantain. I was wondering about how to cook plantain each time I was visiting a grocery store. I love this simple recipe. I cannot wait to try it.

    Reply
    • Charla says

      March 10, 2020 at 8:49 pm

      Thanks Irina. I'm so glad I was able to assist you with cooking plantain.

      Reply
  8. Amy says

    March 10, 2020 at 8:02 pm

    5 stars
    Love that this is a healthier version than frying, sounds delicious!

    Reply
    • Charla says

      March 10, 2020 at 8:50 pm

      Yes!! WAYYY more healthier Amy 🙂

      Reply
5 from 7 votes (1 rating without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




a picture of Charla

Hey, I'm Charla!

I'm an avid Caribbean foodie. Welcome to the haven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

About me

Popular

  • Chicken dinner in a bowl
    Cajun Chicken Bowls
  • A stack of roti
    Keto Roti Recipe with Almond Flour
  • A blue bowl of mixed salad with chicken
    Mango Chicken Salad
  • A pitcher of juice and a glass
    Chayote Water
  • Caribbean Inspired Breakfast
  • Omelette in a frying pan
    Open Faced Omelette

As Featured In

Footer

↑ back to top

Featured In

About

  • Privacy Policy

Contact

  • Contact
  • FAQ

Copyright © 2025 That Girl Cooks Healthy

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.