Plantain Fries Recipe (Paleo, Vegan, Whole30) - Bake It Paleo (2024)

FAQs

Are plantains allowed on Whole30? ›

Plantains are Whole30 compatible. If you stick to this recipe and fry them in coconut oil, no need to worry. Be sure not to use a non-compatible oil, and avoid canola oil if at all possible. There's also no such thing as keto plantains as plaintains are high in carbs!

Yes! Plantains are Paleo-friendly. Plantains are a foraging food that prehistoric humans likely had access to as a carbohydrate source, according to Loren Cordain, author of “The Paleo Diet”. They are also rich in fiber and higher in potassium than their close relative, the banana.

Fried Plantains to Enjoy (in Moderation)

But since fried plantains are usually fried in lots of oil, the amount of added fat (and oftentimes salt) makes them a less healthy option than baked plantains, especially for people who are watching their fat and sodium intakes.

On Whole30 you are not allowed to have any store-bought commercially-made chips. Read this link to find out more on that. So, no store-bought plantain chips allowed on Whole30, even with compatible ingredients.

Here's why:

Oats, though considered by many in the nutritional space to be a superfood and staple of healthy eating, are a grain, and grains are eliminated on a Whole30 diet.

Plantains also contain flavonoids and phenols—antioxidants that help control inflammation. Low-grade chronic inflammation in the body is thought to be an underlying cause of many health problems, including diabetes, cancer, dementia, and heart disease.

From this chart, you can see that plantains are like bananas with the nutrient content ramped up to 11. They have more starch, more vitamins and minerals, more everything. They also compare favorably to sweet potatoes – equally good for you, but containing slightly different nutrients.

Because of their high carbohydrate content, you need to monitor your intake of plantain; otherwise, your blood sugars will spike. Comparatively speaking, one cup of plantains is equal to eating 2.5 slices of bread.

Soak green plantains before frying them to keep the fruit from oxidizing quickly. As soon as you slice the green plantains, put them in a little salt water to keep the plantains from turning brown; it also helps season them.

Once cooked, unripe green plantains have the dense, starchy texture of taro. They are traditionally braised, fried, or mashed. A green plantain can go anywhere a potato can, making it a great choice to shake up your starch game.

Can you fry plantain without oil? ›

Using medium-high heat, pre-heat a non stick skillet. Place plantains in a single layer in the pan. Add water just until it covers the bottom half of the plantains. Reduce heat a small amount and cook 2 or 3 minutes until the water evaporates.

Technically, they grow as a fruit. But in the nutrition world, we consider them starchy vegetables like a potato. This means plantains go on the carb section of your plate. But don't let this discourage you, plantains are a healthy carb!

People can eat plantains as part of a healthful diet. They are high in carbs, however, so if a person is trying to manage their weight, they should be aware of portion size. Also, it may be preferable to bake or boil plantains rather than frying them.

Plantains are a healthy food, but some ways of cooking them make them less healthy. Many plantain recipes call for frying. Because they easily absorb oil, this quickly raises the calorie and fat count per serving. Some other plantain dishes, such as those for desserts, include lots of added sugar.

All fruit, including dates, are allowed on your Whole30. They're a great way to add that hint of sweetness to a sauce, or to stuff with almonds and wrap in (compatible) bacon as a fancy-schmancy appetizer. But please, no processed date syrup.

A plantain is actually a type of banana, but with a different flavor and culinary use. Like bananas they are originally from Southeast Asia, but they're grown all over the world today. They tend to be larger in size than bananas, and have a thicker skin. Plantains are also starchier and lower in sugar than bananas.

Potatoes of all varieties are in, but fries and chips are not. (This should not be a surprise. Fries and chips are about as Whole30 as Paleo Pop-Tarts.)