I just discovered green banana flour last week and got intrigued by it. I was able to order some pretty easily from an online health shop. The only thing left to do was to try it out. I chose to start by making some low carb burger buns to go with my homemade burger patties.

If you know me personally you’ll know that bananas are one of the only things I refuse to touch. The smell, the taste, the texture. It all sends shivers down my spine. I can’t even sit next to my 3-year-old niece if she’s eating one.

Which is why I raised my eyebrow when I first heard of this flour made from green bananas. But the reason I came across this flour was that I’ve been continuously researching gut health for the past several months. At least I read that it has no real ‘banana taste’.

The other thing I learned about it is that it’s denser than conventional wheat flour, so you use less of it in a recipe. I grabbed a low carb burger bun recipe off Pinterest and substituted coconut flour for my new-found green banana flour.

The first time I tried, the consistency didn’t seem right to me so I added a whole lot more green banana flour until it seemed like dough. These buns came out ok but they were a bit cardboard-ey. I could eat them but I couldn’t recommend the recipe to anyone else!

So I tried again, trusting the recipe this time and not altering the quantities. It worked out much better but it was still very dense and I didn’t think anyone else would want to eat it.

Third time lucky, I took a different approach since I had now become familiar with this new flour. I only substituted 1 teaspoon of the coconut flour for green banana flour, so that it wasn’t overpowering. It worked out great!

So after much trial-and-error, I have come to learn that green banana flour is not going to replace all my other go-to’s. It is very dense and although it is gluten-free, it’s actually high in carbohydrates compared to coconut or almond flour. However, it does provide health benefits because of the resistant starch which feeds a healthy gut microbiome.

My conclusion is that green banana flour should be used more as a supplement than a main ingredient. Consuming too much of it can be heavy on the digestive system. It should also never be heated very high because it kills the prebiotic value and makes it difficult to digest. This recipe is quick so it doesn’t reach that temperature.

It will ultimately be more beneficial to add green banana flour as a supplement to smoothies or use it in other raw foods so that you know the prebiotics will be consumed by your gut.

If none of this interests you, you can exchange the green banana flour for coconut flour and it makes delicious fluffy low carb burger buns.

Low carb burger bun with prebiotics | Gut healthy recipe #lowcarb #keto #guthealth #guthealthrecipe

Print Recipe
Low-carb Burger Bun
Prep Time 5 minutes
Cook Time 10 minutes
burger roll
Prep Time 5 minutes
Cook Time 10 minutes
burger roll
  1. Preheat oven to 180ºC (350ºF)
  2. Add all ingredients to a blender, wet ingredients first and then dry ingredients so that it doesn't get stuck
  3. Blend until combined. Set aside for 5 minutes to thicken
  4. Line a baking tray with parchment paper.
  5. Spoon mixture onto the parchment paper in 2 equal pools (one for the top bun, one for the bottom)
  6. (Optional) Sprinkle one half with sesame seeds.
  7. Serve with your favourite burger toppings.

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