• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Traditional Cooking School by GNOWFGLINS

Dish up the simple joy of healthy, down-home foods your family will LOVE… tonight.

Join 12,000+ families served since 2010!

  • Join Now
  • About
    • About Wardee & TCS
    • Our Team
    • FAQs & Help
    • Contact
  • Recipes
  • Blog
    • Recipes
    • Archives
  • Podcast
    • #AskWardee
    • Know Your Food with Wardee (retired)
  • Shop
    • Bible-Based Cooking Program
    • Print Textbooks
    • eBooks & eCourses
    • Recommended Tools & Supplies
    • More Books We Love
    • Complete Idiot’s Guide To Fermenting Foods
      • Errata
  • Login
You are here: Home Ā» Food Preparation Ā» Recipes Ā» Allergy Friendly Ā» GAPS Recipes Ā» Green Plantain Crackers {& all about resistant starch}

Make a healthy dinner in 30 minutes or less... while spending $0 extra! Click here for the FREE Eat God's Way ā€œ30-Minute Skillet Dishesā€ formula!

Green Plantain Crackers {& all about resistant starch}

We only recommend products and services we wholeheartedly endorse. This post may contain special links through which we earn a small commission if you make a purchase (though your price is the same).

Jump to Recipe Print Recipe
Print Friendly, PDF & Email

Green Plantain Crackers {& all about resistant starch} | Raw green plantains contain resistant starch, a healthy prebiotic that sets the stage for a healthy colon. However, they're usually not palatable. Undeterred, I wanted to create a green plantain treat, something really good as well as being really healthy. And here it is... green plantain crackers that my family loves! | TraditionalCookingSchool.com
Plantains are a great ā€œfirst foodā€ā€¦

What do I mean by that?

Well, as my children reach their long-awaited goal of wellness, we’re transitioning them from the GAPS diet to more starches and traditional foods. Plantains are delicious, well-liked, easy to digest, and they contain a friend to gut flora when eaten and prepared intentionally.

What is this gut friend? Resistant starch!

Resistant starch is a prebiotic (food for probiotics) which helps set the stage for a healthy colon.

My kids love plantain fries and pancakes — both of which are made from ripe plantains. But it is green plantains, when left in their raw state, that contain this component of resistant starch.

Once heated, green plantain’s resistant starch transforms and no longer offers the same health benefits. And once ripe, yellow or black plantains have significantly less resistant starch.

So, green plantains are the way to go! And yet, they are not palatable. Paleo health foodies put green plantains or plantain powder in their smoothies to try to mask the flavor and texture. Actually, plain dehydrated plantain slices are pretty good — we’ve done that…

But I wanted to make a green plantain treat, something really good as well as being really healthy.

So I made green plantain fruit leather and green plantain crackers! The lower temperatures used in dehydrating do not affect resistant starch. Use the recipe below for either fruit leather or crackers, depending on how long the puree is dehydrated and how much honey is used.

We like both but prefer the crackers. They contain less honey, but are also quite versatile. They can accompany either sweet or savory foods. Top them with meat and cheese for mini cracker sandwiches, dip them in homemade guacamole, or… use any broken pieces on top of ice cream!

Here is my boys’ lunch. They loved making open-faced sandwiches with their crackers, cheese and meat.

Green Plantain Crackers {& all about resistant starch} | Raw green plantains contain resistant starch, a healthy prebiotic that sets the stage for a healthy colon. However, they're usually not palatable. Undeterred, I wanted to create a green plantain treat, something really good as well as being really healthy. And here it is... green plantain crackers that my family loves! | TraditionalCookingSchool.com

5 from 2 votes
Print

Green Plantain Crackers {with resistant starch}

Green plantains, when left in their raw state, contain a component of resistant starch.Ā Resistant starch is a prebiotic (food for probiotics) which helps set the stage for a healthy colon. These Green Plantain Crackers areaĀ  wonderful,Ā  healthy treat!

Makes about 50 crackers, depending on their size and thickness.

Course Appetizer, Snacks
Cuisine Traditional
Prep Time 30 minutes
Dehydrating 12 hours
Total Time 12 hours 30 minutes
Servings 10 servings
Calories 95 kcal
Author Megan Stevens

Ingredients

  • 3 large green plantains
  • 1 cup pure water
  • 1/4 cup raw honey
  • 1/4 cup lime juice fresh, variation: fresh lemon juice
  • 2 teaspoons sustainably-sourced gelatin (certified glyphosate-free)
  • traditional fat of choice, for greasing trays

Instructions

Preparation;

  1. Peel the green plantains by first cutting the ends off.Ā 

  2. Next, cut plantains in half lengthwise and widthwise.Ā 

  3. By inserting your thumb between the sticky peel and the fruit you can now pry the peel off each quarter.Ā 

  4. Cut each quarter into 3 to 4 chunks and place in blender.Ā 

  5. Add water and sprinkle gelatin evenly over its surface.Ā 

  6. Add honey and lime juice.Ā 

  7. Blend for 30 to 50 seconds, until the honey has fully dissolved and the plantains are smooth (think smoothie consistency).Ā 

  8. Dislodge and blend any pieces of plantain that get stuck down by the blade.

Dehydrate:

  1. For dehydrators, use the trays provided, greasing 2+ (this just depends on their size) with tallow, lard, coconut oil, or coconut oil spray. (For convection ovens, grease a large rectangular cookie sheet, ideally 12" by 18". If you prefer thicker crackers, use a slightly smaller sheet or multiple small trays.)
  2. Pour puree into greased trays, rotating the pan(s) to spread puree out evenly.Ā 

  3. 1/8 to 1/4 inch thick is ideal.

  4. Dehydrate the crackers at 140 degrees (or lower) Fahrenheit, just until the puree becomes leathery and pliable.Ā 

  5. Use a long knife to cut desired cracker shapes, about 2" by 2" squares.

  6. Ā By cutting the crackers at the pliable stage, cracking is avoided.Ā 

  7. If you wait to cut the crackers until they are crispy, some breaking will occur.Ā 

  8. Replace pan into dehydrator until crackers are crisp and crunchy.Ā 

  9. Serve or cool and store in a sealed container.

Recipe Notes

  • To make fruit leather from this recipe, simply double the honey to 1/2 cup and remove puree from the dehydrator when it's dry or "tacky" to touch, yet still very pliable, and not yet crisp around the edges.
  • The edges will dry out first so keep an eye on the perimeter to know when to remove.
Nutrition Facts
Green Plantain Crackers {with resistant starch}
Amount Per Serving
Calories 95 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 5mg0%
Potassium 279mg8%
Carbohydrates 25g8%
Fiber 1g4%
Sugar 15g17%
Protein 1g2%
Vitamin A 605IU12%
Vitamin C 12mg15%
Calcium 2mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Do you have a favorite source of resistant starch in your diet? I’d love to hear about it!

Interested in two variations? It’s amazing what the right spice blend will do! See these chips and crackers, (using the same Green Plantain Cracker base recipe), but made with taco seasoning or curry, excellent to serve with sprouted lentils or any Mexican or Indian dish, respectively.

How the word "alternatives" turns gut-healing foods into feasts | Megan and her family have been on a gut-healing diet for more than 4 years. Not only have they experiencing healing, no one's choking down blah, dry, and repetitive meals. No one leaves the table feeling any lack. Why? Because Megan's favorite word is "alternatives" and it should be yours as well -- if you want to thrive on a gut-healing diet. Video and transcript included. | TraditionalCookingSchool.com

Looking for more nourishing, gut-healing foods that your family will love to eat?

Be sure to check my cookbook: Eat Beautiful: Grain-Free, Sugar-Free and Loving It (softcover version as well).

It contains all the recipes I’ve perfected through my family’s years on a gut-healing diet.

My eBook and video package is currently 50% off. One of the bonus videos you’ll get explains the grain-free baking technique I use to make amazing panini sandwiches for our gut-healing cafe in Eugene, Oregon!

Click here for more info or to buy my book, Eat Beautiful: Grain-Free, Sugar-Free and Loving It for 50% off (plus get 5 bonus videos).

This post was featured in 82 Ways To Heal Your Gut,Ā 60 Easy & Nourishing Picnic RecipesĀ and 31 Lunchbox Recipes & Tips For Packing A Nourishing Lunch.

We only recommend products and services we wholeheartedly endorse. This post may contain special links through which we earn a small commission if you make a purchase (though your price is the same).

Posted in: Allergy Friendly Appetizers Appetizers (Gluten-Free) Breads, Muffins, & Crackers Breads, Muffins, & Crackers (Gluten-Free) Food Preparation GAPS Recipes GAPS Tips Health & Nutrition Recipes Side Dishes Side Dishes (Gluten-Free) Snacks Snacks (Gluten-Free)

About Megan Stevens

Megan lives in a tiny house in Oregon with her husband and three children. She owned a gut-healing, Traditional cafe for 7 years, which she and her husband just sold to begin their next adventure of adopting a fourth child. She loves helping others on their healing journeys, as well as innovating grain-free, sugar-free recipes. Megan also works as a Health Consultant, helping clients to implement and succeed on healing diets. Megan's first cookbook, EAT BEAUTIFUL: Grain-free, Sugar-Free & Loving It is a #1 New Release on Amazon. Join Megan at her blog Eat Beautiful and on her Facebook page, where she cultivates a community of healing by providing recipes, nutritional insights, and the latest in remedial articles.

Reader Interactions

Comments

  1. Maeve says

    August 18, 2015 at 6:45 pm

    These look wonderful! I’m wondering, what role does the gelatin play? Is it necessary for binding the plantain “dough”?

    Reply
    • Amanda says

      August 19, 2015 at 11:40 pm

      yep..i am wondering if they can be made without…..

      Reply
      • Megan Stevens says

        August 21, 2015 at 8:01 am

        I don’t think you’ll achieve the same finished result; but you may have some success. Plantains are quite starchy and the honey, too, will help to bind. It will be an experiment. šŸ˜‰

        Reply
  2. Randi says

    August 19, 2015 at 7:52 am

    These look like a wonderful alternative for my grain free family. We miss crackers! Alas, I do not have a dehydrator; is there a way to make them low and slow in the oven like you can when dehydrating fruit? A dehydrator is on my list for Christmas. šŸ™‚

    Reply
    • Megan Stevens says

      August 21, 2015 at 7:59 am

      Yes, I haven’t tried this; but if you leave the door of the oven open to allow circulation and have it down at its lowest heat, it should work. Good luck! šŸ™‚

      Reply
  3. Megan Stevens says

    August 19, 2015 at 7:27 pm

    Hi Maeve, yes, that’s right. Because the recipe is egg-free the gelatin serves to bind the dough. Thanks for the question.

    Reply
  4. Hélène says

    August 22, 2015 at 10:21 am

    i buy green only plantains. i love them in shakes, 1/3 of a plantain in each…reminiscient of a banana taste. i dont eat bananas anymore so its a great sub for me. my kids dont know theyre eating plantain n not banana wen i add a little stevia glycerite, like i do to my otherwise fruit-less shakes.

    Reply
  5. Veronica Brighton says

    August 23, 2015 at 11:51 pm

    Hi Wardee
    I live in Far North Queensland, Australia, and we have a local banana grower who makes flour from green bananas. It’s quite good to use, and I think I’ll have a try at making these crackers using it. Love your emails.
    Veronica

    Reply
  6. Marlene says

    September 7, 2015 at 2:57 pm

    Hi Wardee,

    I have a question about the plantain crackers. If you do not have a dehydrator, Can you bake these in the oven and at what temperature and for how long?

    Thank you,

    Marlene

    Reply
    • Megan Stevens says

      September 9, 2015 at 5:09 am

      Hi Marlene, I do not think the recipe will work, in terms of baking, unless your oven temperature goes quite low; so it acts like a dehydrator. In this case, you would place your oven temperature to 150 or lower, if possible, and leave the door open about 3 inches to allow the air to circulate. Some people use this method; but obviously it does use a lot of energy. They dry in this manner, per the recipe, until they are crispy, many hours.

      Reply
  7. Paul says

    November 30, 2015 at 2:38 pm

    My oven only goes down to 170 and no lower. So, what do I do to make the crackers?

    Reply
    • Megan Stevens says

      December 1, 2015 at 6:31 am

      You can leave the oven door open at that temperature, if you want to; and this will allow air to circulate.

      Reply
  8. Tara says

    December 29, 2015 at 11:20 pm

    I have a question about green plantains and resistant starch that I haven’t found an answer to yet and wondered if you might know. I have read that white potatoes that have been boiled *then cooled* have resistant starch (whereas if you ate a hot potato it wouldn’t contain the resistant starch, if I understand correctly); I am wondering if green plantains are similar – if they are cooked and then cooled, would we get the benefits of resistant starch?

    Reply
    • Megan Stevens says

      December 30, 2015 at 7:24 am

      Hi Tara, thanks for the great question. What you said about potatoes is absolutely true. Plantains are a different category of resistant starch, or RS. With plantains, they need to be raw. This is why this recipe calls for dehydrating, protecting the RS. The greener the plantain, the more RS. When we cook plantains most of their RS is lost.

      Reply
      • Tara says

        December 30, 2015 at 9:38 pm

        So it sounds like all those *cooked* green plantains I’ve been eating aren’t doing me any good. šŸ™ Well, they’ve been tasty, anyway. A quick question about the recipe: is the lime/lemon mainly for taste, or is it to help prevent the plantains from turning brown, or some other reason? My son doesn’t do well with citrus (I’m not sure why), so I’m wondering if it can be left out or if something else can be used instead.

        Reply
        • Megan Stevens says

          December 31, 2015 at 7:01 am

          You can try omitting it and I believe the recipe will still turn out. I haven’t tried it. Perhaps replace the citrus juice with plain filtered water, so the consistency of the puree will be the same. (It’s there for balancing the flavor and to preserve the color.)

          Reply
      • Patricia says

        February 25, 2022 at 3:46 pm

        So if I use plantain Flour to make bread in the oven I don’t get the benefits of the resistant starch? Also I would like to know if we don’t cook the green plantain before or after dehydration isn’t that the same as eating it raw ?

        Reply
  9. Allie says

    April 4, 2016 at 5:20 pm

    I wasn’t sure how these would turn out in my old-school dehydrator (and with my lack of skills!) but I made them tonight and thought I would leave my comments in case they are helpful to someone else. First off, I was spreading the batter as thinly as possible on my dehydrator trays in an effort to get thin, crispy crackers, but I found out that it IS possible to spread it too thin. When I went to check on them a couple hours into the drying process, the edges had thinned out even more leaving just a bunch of crackly dried batter crumbs. It was after about 3 hours in my dehydrator at 135 degrees that I took them out to cut them, but I should have done it a bit earlier, as the edges were already too dry and just broke and crumbled when I took a knife to them. Now I’ve got them back in the dehydrator to let the insides get more crispy, and I expect it will take another 2-3 hours or so. Hope these things help anyone else attempting to make these!

    Reply
  10. Marie says

    November 5, 2017 at 7:50 am

    About how long will they need to go in the dehydrator?

    Reply
  11. Pat says

    May 10, 2018 at 2:23 pm

    Can I substitute maple syrup for honey? Honey gives my daughter a stomach ache.

    thank you!

    Reply
    • Megan Stevens says

      May 10, 2018 at 11:07 pm

      Hi Pat, I haven’t made the recipe with maple syrup to be sure, but yes, I think it will work fine and well! šŸ™‚

      Reply
  12. Nancy says

    November 6, 2019 at 12:55 pm

    Hi Megan,
    Is there something I can use in place of the honey? I am sugar-free. Thank you!

    Reply
  13. Amy J. says

    February 22, 2020 at 8:41 pm

    I’m off all sweeteners right now. Can these be made without the honey? If so would I need to add some other form of liquid to keep the consistency correct or could I just leave out the honey and use the rest of the recipe as is?

    Reply
  14. Michele says

    February 7, 2021 at 10:23 pm

    I can’t wait to try these. Could anyone let me know how sweet they are compared to other things? My daughter hates sweet things, but she loves to eat big chunks of raw green plantain (and also strings off banana peels) since forever (she’s almost 4). She also eats toilet paper, so there’s that. She loves tostones and plantain bread I make, but I wanted some RS for mama (since I’m not hardcore like her, chomping on raw green plantain halves).

    My other question is if you would happen to know if the amylase in the raw honey digests some of the starch in the banana. I’m thinking it would and wondering if anyone else tried something else in its place.

    Reply
  15. Dorothy says

    February 7, 2024 at 1:29 pm

    I too would like to know if these can be made without the honey, maybe adding some drops of monk fruit extract. I need to use my plantains while they’re still green, so I may need to go ahead and try it. Looking forward to some crispy crackers. :~}

    Reply
5 from 2 votes (2 ratings without comment)

Leave a Reply Cancel reply

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

Primary Sidebar

Hi and Welcome!

I’m Wardee Harmon and I help Christian families who know they should eat healthy but are tired of complicated, time-consuming, weird-tasting, and unsustainable “healthy” diets…

…who want to look and feel better, save time and money, and have more energy for enjoying family life and serving Him fully!… like I was. Click here for more…

Recently on the Blog

  • Fizzy Apple Cider Switchel (VAD)
  • VitaClay Review & Buyer’s Guide
  • How to Make Healthy Cookies #AskWardee 006
  • Bean and Barley Soup (Instant Pot, Stove Top)
  • Soaked Spelt Banana Bread (VAD)
  • Ancient Grains 101
  • How to Heal Digestive Issues Naturally (Leaky Gut, SIBO, IBS, Celiac & more)
  • How To Meal Plan In 4 Easy Steps (KYF103)
  • Debunking 4 Sourdough Myths (& How To Overcome Them)
  • How To Use A Pressure Cooker 101

Recently Commented

  • SUE mom divorced on 5 Ways to Take Care of Yourself During Your Period
  • YTmp3 on How To Make Healthy Mild-Tasting Mayonnaise #AskWardee 128
  • Debbie on 45 Real Food Copycat Recipes (Olive Garden, Chipotle & more!)
  • YTmp3 on Homemade Sauerkraut In A Stoneware Crock
  • AJ on Homemade Dog Food In The Instant Pot
  • Ali on Rhubarb Salsa
  • Leif on Amish Butter: Really?

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Before Footer

g-NOWF-glinz

…are what we eat!Ā God’s Natural, Organic, Whole Foods, Grown Locally, In Season.

We love working with other Christian families who love good food and want to eat according to God’s design…

Not only because we believe it’s the healthiest way, but because we want to give Him glory for creating good food as the best medicine!

Learn more about GNOWFGLINS here…

https://www.youtube.com/watch?v=IOcH27DM1dI

Eat God’s Way Cooking Program

Our Eat God’s Way cooking program is for Christian families who know they should eat healthy but are tired of complicated, time-consuming, weird-tasting, and unsustainable “healthy” diets…

…who want to look and feel better, save time and money, and have more energy for enjoying family life and serving Him fully!

Join 12,000+ families served since 2010! Learn more here…

Copyright © 2025 Traditional Cooking School by GNOWFGLINS • About • Help • Privacy • Partners

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.