If you love banana bread but worry about the calories, you’re in the right place! This 100 Calorie Banana Bread is the perfect treat to enjoy without guilt. Whether you’re following a calorie deficit diet or simply looking for meals low in calories, this low-calorie banana bread is a fantastic option. It’s packed with natural sweetness, moist texture, and wholesome ingredients, making it a great choice for breakfast, low-calorie snacks, or even a light dessert.
In this article, we’ll walk through a healthy banana bread recipe that keeps the calories low without sacrificing flavor. We’ll also explore low-calorie baking tips, ingredient swaps, and variations like low-calorie chocolate banana bread. Let’s dive in!
Why Choose a 100 Calorie Banana Bread?
Many traditional banana bread recipes contain excessive sugar, butter, and refined flour, which make them calorie-dense. A single slice can often exceed 300-400 calories. But by making a few smart swaps, you can enjoy a delicious, moist banana bread for just 100 calories per slice.
This recipe is:
- Low in calories – perfect for a calorie deficit diet.
- Naturally sweetened – uses ripe bananas and a touch of honey or maple syrup.
- Lower in fat – substitutes butter with healthier alternatives.
- Made with whole grains – using oat flour or whole wheat flour for fiber.
- Customizable – includes variations like low-calorie chocolate banana bread.
Ingredients for 100 Calorie Banana Bread
This recipe keeps things simple while maximizing nutrition and flavor. Here’s what you’ll need:
Dry Ingredients:
- 1 cup oat flour (or whole wheat flour for a denser texture)
- 1 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/2 teaspoon cinnamon (optional, but adds warmth)
- 1/4 teaspoon salt
Wet Ingredients:
- 2 large ripe bananas, mashed (the riper, the sweeter)
- 1/4 cup unsweetened applesauce (or Greek yogurt for added protein)
- 1 large egg (or flax egg for a vegan version)
- 2 tablespoons honey or maple syrup (or sugar-free sweetener for even lower calories)
- 1 teaspoon vanilla extract
- 1/4 cup unsweetened almond milk (or skim milk)
How to Make 100 Calorie Banana Bread
Step 1: Preheat and Prepare
Preheat your oven to 350°F (175°C). Lightly grease a loaf pan or line it with parchment paper.
Step 2: Mix the Dry Ingredients
In a large bowl, whisk together the oat flour, baking soda, baking powder, cinnamon, and salt.
Step 3: Mash and Mix the Wet Ingredients
In another bowl, mash the bananas until smooth. Stir in the applesauce, egg, honey (or sweetener), vanilla extract, and almond milk.
Step 4: Combine Wet and Dry Ingredients
Slowly add the dry ingredients into the wet ingredients, stirring gently until just combined. Avoid overmixing, as it can make the bread dense.
Step 5: Pour and Bake
Pour the batter into the prepared loaf pan. Bake for 30-35 minutes, or until a toothpick inserted into the center comes out clean.
Step 6: Cool and Enjoy
Let the banana bread cool for about 10-15 minutes before slicing. Enjoy warm or store it in an airtight container for up to 5 days.
Nutrition Breakdown (Per Slice)
This recipe makes 10 slices, with each slice containing approximately:
- Calories: 100
- Protein: 3g
- Carbohydrates: 18g
- Fiber: 2g
- Sugar: 5g
- Fat: 1.5g
Tips for Low-Calorie Baking
Want to make your low-calorie banana bread even healthier? Here are some baking tips:
1. Use Natural Sweeteners
Instead of sugar, opt for:
- Mashed bananas
- Unsweetened applesauce
- Honey or maple syrup (in small amounts)
- Stevia or monk fruit sweetener for a sugar-free version
2. Swap High-Calorie Ingredients
- Use oat flour instead of refined flour for fiber.
- Replace butter with applesauce or Greek yogurt to cut fat.
- Choose egg whites instead of whole eggs for lower calories.
3. Add Protein
If you want to make this banana bread a more filling breakfast, try:
- Adding a scoop of vanilla protein powder
- Using Greek yogurt instead of applesauce
- Including chopped nuts (in moderation) for healthy fats and protein
Variations of Low-Calorie Banana Bread
Want to switch things up? Try these tasty variations:
1. Low-Calorie Chocolate Banana Bread
If you’re craving chocolate but want to stay on track, try:
- Adding 2 tablespoons of cocoa powder to the batter
- Using sugar-free chocolate chips (Lily’s or dark chocolate with 85% cocoa)
- Drizzling melted dark chocolate on top for a decadent finish
2. Vegan Low-Calorie Banana Bread
Make this recipe plant-based by:
- Using a flax egg (1 tbsp flaxseed meal + 3 tbsp water)
- Choosing maple syrup instead of honey
- Opting for non-dairy milk like almond or oat milk
3. High-Protein Banana Bread
Boost protein by:
- Adding 1/2 cup protein powder (vanilla or chocolate)
- Using Greek yogurt instead of applesauce
- Including a handful of crushed walnuts or almonds
Serving Ideas for Breakfast & Snacks
This low-calorie banana bread is delicious on its own, but you can make it even better by pairing it with:
- Peanut Butter & Banana – Spread a thin layer of peanut butter and top with banana slices.
- Greek Yogurt & Honey – A protein-packed combo with a drizzle of honey.
- Low-Calorie Chocolate Drizzle – Melt sugar-free dark chocolate and drizzle over a warm slice.
- Cinnamon & Almond Butter – A warm, nutty twist.
Why This Recipe Works for a Calorie Deficit Diet
If you’re trying to lose weight, low-calorie meals like this banana bread can be incredibly helpful. Here’s why:
✔ Keeps You Full – High fiber from oat flour and bananas helps with satiety.
✔ Nutrient-Dense – Unlike refined-flour banana breads, this version provides essential nutrients.
✔ Low in Sugar – No refined sugar means stable energy levels without crashes.
✔ Perfect for Breakfast – A balanced meal that doesn’t spike blood sugar.
Frequently Asked Questions
Can I freeze this banana bread?
Yes! Wrap individual slices in plastic wrap and store them in the freezer for up to 3 months. Simply microwave for 20-30 seconds to enjoy.
What’s the best flour to use for low-calorie baking?
Oat flour is excellent because it’s high in fiber and lower in calories than all-purpose flour. You can also use whole wheat flour for a heartier texture.
Can I add nuts or chocolate chips?
Yes, but keep in mind that nuts and chocolate add calories. If you want to include them, use sugar-free chocolate chips and chopped almonds in small amounts.
Final Thoughts
This 100 Calorie Banana Bread is a game-changer for anyone looking to enjoy a delicious treat while maintaining a healthy lifestyle. Whether you’re following a calorie deficit diet, looking for recipes low in calories, or simply want a healthy banana bread recipe, this one ticks all the boxes.
Try it out, customize it to your liking, and enjoy a guilt-free slice of banana bread anytime! Happy baking! 🍌🍞✨
