I’m calling it now: this is the frozen treat you’ll crave until summer comes to an end. Get ready to savor the delightful combination of protein-packed Greek yogurt, flavorful dark chocolate, naturally sweet bananas, and a pinch of flaky salt in these delectable frozen yogurt-covered banana bites. Whether you’re looking for a refreshing, hormone-supporting snack or a satisfying dessert, these heavenly treats are worth the freezer space. Your kids will love the, too! Say goodbye to summertime heat with these balanced bites. Best of all, they only require a few ingredients and minimal prep time.
Health benefits of bananas
They’re nature’s perfect portable snack. Bananas are an excellent source of potassium, a mineral crucial for maintaining overall heart health and muscle function. They’re also a convenient source of dietary fiber, aiding in digestion. Bananas contain vitamin C, which supports a robust immune system, and vitamin B6, which helps convert food into energy. Speaking of energy, bananas provide a natural source of quick fuel, making them a perfect pre-workout or midday pick-me-up snack.
Do bananas have too much sugar?
Thanks to diet culture, bananas are no stranger to criticism. In fact, maybe you’ve heard they have too much sugar. While bananas are higher on the glycemic index, they also come packaged with fiber, vitamins, and minerals. A banana’s natural sweetness (glucose and fructose) isn’t the same as pounding packets of cane sugar or high fructose corn syrup. For many, bananas can be a nutritious and delicious part of a well-rounded diet! When possible, pair bananas with protein—Greek yogurt, hemp seeds, hard-boiled eggs, string cheese, etc.—and healthy fats (nut butter, chia seeds, coconut, etc.) to help lower your glucose response.
Bananas and Blood Glucose
With that in mind, let’s talk about bananas and blood glucose. Do they spike blood sugar?
Blood sugar—also known as blood glucose—refers to the concentration of glucose (a type of sugar) present in the bloodstream. Glucose serves as our primary source of energy, and we need it for survival.
Glucose is mainly present in sweet and starchy carbs. Think: fruit, whole grains, starchy vegetables, table sugar, etc. And while we need some glucose, too much can lead to sugar crashes, intense cravings, irritability, and sleep issues. Long-term, it can cause other health issues, like diabetes and hormonal imbalances. When it comes to bananas, their effect on blood sugar varies—widely. Everything from the ripeness of the banana to individual factors, like your overall diet, metabolism, and any existing health conditions will contribute to your individual response. Curious to know yours? Wear a continuous glucose monitor to track your blood sugar!
creative ways to eat bananas
Along with these yogurt-covered banana bites, there are many creative, delicious (and balanced!) ways to enjoy bananas:
Banana “nice” cream: Blend frozen bananas with a splash of unsweetened almond milk and your choice of toppings like nuts, dark chocolate chips, or coconut flakes for a creamy and guilt-free ice cream alternative.
Banana wrap: Slice a banana lengthwise, spread a thin layer of cashew butter or tahini on each half, sprinkle with hemp seeds and cinnamon, and roll it up in a sprouted grain tortilla. Cut into bite-sized pieces for a fun and portable snack.
Banana and nut butter rice cake: Spread your favorite nut butter on a rice cake and top with banana slices. Sprinkle with cinnamon or chia seeds for an extra boost of flavor and texture.
Banana protein smoothie: Blend a frozen banana with chocolate protein powder, almond milk, spinach, Greek yogurt, and a spoonful of nut butter for a delicious and filling post-workout snack.
Formula for making a balanced snack
If you’ve ever wondered how to make a filling, energizing snack, look no further. A balanced snack has three components: a source of protein, a source of healthy fats, and a source of carbohydrates. This combination provides a balance of macronutrients, helping to keep you satisfied, provide sustained energy, and support overall nutrition. For example, you could pair a handful of walnuts with a small piece of fruit and a hard-boiled egg. Or, 1/2 cup of cottage cheese with carrots and a serving of seedy crackers. Another example: sprouted grain toast topped with mashed avocado, smoked salmon, lemon, fresh dill, and sea salt.
ingredients for yogurt covered banana bites
Without further ado, this is what you’ll need for these banana bites (just five ingredients!).
The star of the show. For a sweeter treat, use a more ripe banana. For this recipe, you’ll want a medium-sized banana.
When possible, opt for plain organic Greek yogurt. This is rich in protein and probiotics.
chocolate collagen peptides
This is my favorite chocolate collagen peptides. I use it in many recipes, including this keto chocolate chia pudding. For these banana bites, you’ll mix the collagen peptides with the Greek yogurt for a chocolate pudding-like consistency. It’s divine.
To coat the banana bites, choose a bar of your favorite dark chocolate. I love Beyond Good chocolate.
Salted chocolate, anyone? A small sprinkle of flaky sea salt is the cherry on top of these bites.
how to make yogurt covered banana bites
Like the ingredients, the steps are simple. Begin by mixing the collagen peptides and Greek yogurt until the consistency resembles chocolate pudding. Set aside. Peel and slice your banana into 1/4-1/2-inch coins. On a small plate (or baking sheet) with parchment paper, place the banana coins. Dollop a small spoonful of the Greek yogurt mixture on top. Freeze for 30 minutes. Right before you remove them, melt your chocolate in a bowl—either on your stove or in the microwave. Using a fork, lift and dip each banana coin into the chocolate until fully coated. Sprinkle with salt. Place back on the parchment paper. Freezer for at least an hour. Remove, let thaw for 5-10 minutes, then enjoy!
Don’t like bananas? Swap for strawberries (cut in half). You could even try this recipe with sliced peaches!
How to store chocolate covered banana bites
Keep them in the freezer (in tupperware). If you keep them in the fridge, the banana will eventually get overripe and mushy. Freezing them will ensure freshness for months. While you can eat these straight from the freezer, they are a bit hard. Before digging in, let them thaw on the counter for 5-10 minutes.
Chocolate Yogurt Covered Banana Bites
- 1 medium banana
- 1/2 cup plain Greek yogurt
- 2 tablespoons Vital Proteins chocolate collagen peptides
- 1/2 cup dark chocolate
- Pinch flaky sea salt
- Line a small plate, baking dish, or baking sheet with parchment paper.
- In a small bowl, mix Greek yogurt and collagen peptides until smooth.
- Peel and slice banana into 1/4-1/2-inch coins.
- Dollop a small amount of the Greek yogurt mixture on top of each banana coin (1-2 teaspoons).
- Freeze yogurt banana bites for 30 minutes.
- Remove yogurt banana bites from the freezer.
- Melt chocolate over the stovetop or microwave.
- Dip each banana coin into the chocolate using a fork and place back on the parchment paper. Sprinkle each with sea salt.
- Freeze for an hour.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.