Frozen Chocolate Banana Bites
These frozen chocolate banana bites make for a delicious and healthy bite-sized snack to satisfy your chocolate craving and keep you energized.
- Suitable for diets:
- Gluten Free
- High-Fiber
- Low-Sodium
- Vegetarian
Why Diabetes Friendly?
- Low glycemic index option: Using green-to-yellow bananas, which have a lower glycemic index than overripe bananas, can help manage blood sugar spikes.
- Healthy fats: Nut butter and optional garnishes like chia seeds and hemp hearts provide healthy fats that can help slow the absorption of sugars into the bloodstream.
- Moderate portion of dark chocolate: Dark chocolate is known for its health benefits, including antioxidants, and when consumed in moderation, it can be part of a diabetes-friendly diet.
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Ingredients
- banana (sliced**) 2
- nut butter ⅓ cup
- dark chocolate chips (about ⅓ cup when melted) 3 oz
Optional garnishes*
- nuts (chopped )
- chia seeds
- hemp hearts
- coconut (shredded )
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Cooking Tips
- Banana slicing: To ensure even freezing and dipping, try to slice the bananas uniformly.
- Melting chocolate: To avoid burning the chocolate, melt it in short bursts in the microwave and stir frequently. A double boiler on the stove is an alternative method for more controlled heating.
- Freezing: Ensure the banana bites are fully frozen before dipping in chocolate to keep them firm and make the dipping process easier.
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Instructions
- Peel the bananas and slice them into rounds, about 1/2 inch thick, and place them on a tray or plate lined with parchment paper.2 banana
- Spread about 1/4 teaspoon of your choice of nut butter on half of the banana slices. Top each slice with another banana slice to make little banana "sandwiches." Freeze the banana bites for at least 1-2 hours or until they are firm.⅓ cup nut butter
- Add the dark chocolate to a microwave-safe bowl and heat in the microwave for 20-30 second intervals, stirring in between until the chocolate is melted and smooth.3 oz dark chocolate chips
- Remove the frozen banana bites from the freezer and dip half of each bite into the melted chocolate.
- Optional to sprinkle with your choice of toppings, making sure to do so before the chocolate sets.nuts, chia seeds, hemp hearts, coconut
- Return the tray to the freezer and let the banana bites set for about 15-20 minutes.
- Once they are ready, remove them from the freezer and enjoy!
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Notes
*Note that the optional garnishes are not included in the nutrient analysis.
** Aim to use unripe or semi-ripe bananas that are green-to-yellow in colour rather than over ripe brown bananas as they have a lower glycemic index.
** Aim to use unripe or semi-ripe bananas that are green-to-yellow in colour rather than over ripe brown bananas as they have a lower glycemic index.
FAQ
- Can I use milk chocolate instead of dark chocolate?
While you can use milk chocolate, dark chocolate is recommended for its lower sugar content and higher antioxidants. If you prefer a sweeter taste, choose a dark chocolate with a lower percentage of cacao. - How long can I store these banana bites in the freezer?
Frozen chocolate banana bites can be stored in an airtight container in the freezer for up to a month. For best texture and flavor, consume within the first couple of weeks. - Are these banana bites suitable for people with diabetes?
Yes, these banana bites can be a diabetes-friendly option, especially when using green-to-yellow bananas and dark chocolate with high cacao content. As with any treat, they should be enjoyed in moderation as part of a balanced diet.
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Nutrition
Per serving
Calories: 82kcal
Carbohydrates: 7.2g
Fiber: 1.6g
Sugar: 3.5g
Fat: 5.6g
Saturated Fat: 1.6g
Trans Fat: 0.002g
Protein: 1.8g
Nutrition Facts
Frozen Chocolate Banana Bites
Serving Size
3 bites
Amount per Serving
Calories
82
% Daily Value*
Fat
5.6
g
9
%
Saturated Fat
1.6
g
10
%
Trans Fat
0.002
g
Cholesterol
0.2
mg
0
%
Sodium
1.7
mg
0
%
Potassium
138.4
mg
4
%
Carbohydrates
7.2
g
2
%
Fiber
1.6
g
7
%
Sugar
3.5
g
4
%
Protein
1.8
g
4
%
Vitamin C
1.4
mg
2
%
Calcium
24.2
mg
2
%
Iron
0.9
mg
5
%
Magnesium
32.7
mg
8
%
Zinc
0.4
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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