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    BLANK » Recipe Index » Caribbean Dishes

    Oven Baked Plantain (Paleo, Gluten Free + Vegan)

    Last Updated April 5, 2021. Published January 23, 2020 By Charla 12 Comments

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    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 with 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 the 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 taste delicious, I totally get it. However,  It's advisable to limit fried food where possible because the Caribbean community have 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 health is far more important.

    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 that has more dark spots then it does yellow. Upon holding 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 6 votes
    Print Pin Rate
    Course: Appetiser
    Cuisine: Caribbean
    Prep Time: 5 minutes
    Cook Time: 20 minutes
    Total Time: 25 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!

     

    « Instant Pot Moros y Cristianos (Vegan + Gluten Free)
    Green Banana Mash (Green Fig)(Vegan, Paleo + Gluten Free) »
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    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.

    Reader Interactions

    Comments

    1. Tolulope Oluwatosin-Lawal

      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

        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
    2. Catherine

      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

        March 10, 2020 at 9:00 pm

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

        Reply
    3. Toni

      March 10, 2020 at 8:48 pm

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

      Reply
      • Charla

        March 10, 2020 at 8:51 pm

        You are welcome Toni

        Reply
    4. Jeannette

      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

        March 10, 2020 at 8:49 pm

        Thank you Jeanette!!

        Reply
    5. Irina

      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

        March 10, 2020 at 8:49 pm

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

        Reply
    6. Amy

      March 10, 2020 at 8:02 pm

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

      Reply
      • Charla

        March 10, 2020 at 8:50 pm

        Yes!! WAYYY more healthier Amy 🙂

        Reply

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