Name: Healthy Plantain Breakfast
Cook time: 10 min
Total time: 10 min
Ingredients: 1 large and ripe plantain; 1 teaspoon hemp seeds (optional); 1 teaspoon roasted and unsalted sunflower kernels; 1 teaspoon extra virgin coconut oil or olive oil (plus more to coat the pan (you can also use avocado or macadamia oil)); 1 large egg (or two); 1 green apple (cored and chopped); 1 kiwi (peeled and chopped); 1/2 avocado (peeled and chopped)

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Plantains for breakfast? Yes, it's healthy, satisfying, and nutritious. You only need a few ingredients and 10 minutes to make this sweet plantain recipe from start to finish.

Pair it with healthy proteins such as eggs and seeds for a sweet and savory combo. Or switch things up to keep your morning meals (or even lunch) interesting with crunchy, nutty, and creamy toppings and if you wish to keep it vegan-friendly.

Let's have a look at how to cook plantains for breakfast—the fastest and healthy way (Paleo-friendly, with dairy-free and vegan options).

Jump to: What are plantains I What color are ripe plantains I How to cook sweet plantains fast I What to eat with plantains | Plantains for breakfast with crunchy toppings (vegan option) | My favorite green fruit salad as a side dish

Healthy egg breakfast recipe with sweet plantain and green fruit salad

I can't get full credit for this recipe. During one of my visits too many years ago, my parents-in-law made me this microwave steamed plantain topped with fried eggs, healthy fats, and seeds.

I was hooked and loved how soft and naturally sweet the plantain turned out! It's a switcheroo on the egg and potato breakfast burrito and one that is far healthier.

Not to sound snobbery, but my microwave only runs on those rare occasions I forget to defrost something in the fridge or want to reheat up something quickly—even then, I often use the stove.

And although heating food using a microwave has its downsides, quickly steaming and cooking plantain in its peel makes total sense, especially for mornings you want something substantial without spending too much time in the kitchen.

Over the years, I have slightly added some ingredients and made it my own. First, there's the creamy and crunchy green fruit salad that I often make to vamp up this plantain breakfast dish—even worthy of a light lunch.

Then, there are the toppings replacing the fried egg now and then for a vegan-friendly morning meal.

Whether you enjoy sweet plantains for breakfast, lunch, or as a post-workout replenishment:

It is healthy;
super easy to make;
packed with tons of nutrition;
And filled with gratifying flavors;

What are plantains

Plantains are starchy fruits that look like bananas. And although both fruits stem from the same plant family, plantains are larger in size, feel heavier, have thicker skin, and are more challenging to peel than a regular banana.

It's also a fruit that you should not eat raw. But it tastes delicious when either fried, pan-fried, cooked, boiled, steamed, or even baked—I even use starchy plantains to replace flour in plantain pancakes or healthy cookies.

Like bananas, they have become a staple in my household. I fell in love with this fruit a long time ago while living for a while in Miami—they have some of the best plantain dishes in the country. Even sushi gets stuffed with this exotic fruit.

Luckily, they are now more prevalent in almost every store and come either green, yellow, or brown (almost black) in color.

More often, the produce section carries them when they are still green or green-yellowish on the outside. I can find them more readily in a ripened yellow state or sometimes even with dark brown spots in the summer months.

Green plantains have a more starchy taste and are perfect for savory dishes—think of the beloved tostones. But for this recipe, we want them ripened and thus sweeter and softer in texture.

So, let's look at how to tell if a plantain is ripe.

What color are ripe plantains

Very ripe plantains are primarily black with some yellow spots, but they should still feel slightly firm. Sometimes I go for plantains with yellowish skin (as shown in the picture above) with brown spots here and there.

As long as they have the sweet aroma of bananas and are slightly soft when placing some pressure on them with your thumb, they're sweet enough for breakfast and will hold their shape well when cooked.

You can still enjoy completely blackened plantains—there is nothing wrong with it. They are very sweet, but I find them a bit too mushy and harder to prepare.

How to ripen plantains at home? If you only find green or yellow plantains in-store, then further ripen by placing them at home in a large brown bag at room temperature.

A fair warning, it can take anywhere from a few days to a week or more before plantains are ripe and wonderfully sweet. It all depends on the season and temperature. Lately, I have been adding some apples to the bag, which speeds up the process.

But local Asian or Latin markets often carry already ripened plantains if you are in a hurry.

How to cook sweet plantains fast

You can quickly steam ripe plantains in their peel for a couple of minutes in the microwave. It depends on your microwave settings, but it takes anywhere from 3 to 5 minutes on a high setting until your plantain is soft and thoroughly cooked.

Here is how to do it!

Steps showing how to microwave a plantain: remove ends of fruit, cut a slid lengthwise into the flesh, Wrap the fruit first in a paper towel and wet it with water. after microwaving, carefully remove paper towel and peel.

First, cut off the ends with a pairing knife.
Then core the skin and cut a slid lengthwise into the flesh—do not cut all the way through. The deep lengthwise cross-section cut assists with the cooking process, and the shape of a boat makes it easier to dress it up with your favorite toppings.
Wrap the fruit first in a paper towel and wet it with water. It ensures that the plantain does not dry out. Place it in the microwave for 3 minutes or up to 5 minutes if you want it softer.
Once done, use a towel to unwrap paper towel and open up the fruit's peel—because it will be scorching.
Let it cool a bit before peeling it carefully.
Place the peeled plantain on a plate, cut side facing up. Now you can add your fried egg, toppings and fruit salad on the side.
I'll share some topping ideas below.

What to eat with plantains

These add-ons can be enjoyed either for breakfast or lunch.

Plantain and Egg

Here is what we're making

Microwaved sweet plantains, ready in about 3 to 5 minutes;
A sunny-side-up egg or two—you can opt for egg whites only or make it vegan-friendly with healthy toppings (see below);
A few seeds for their health benefits.
A teaspoon of healthy fats such as avocado oil, extra virgin olive oil, macadamia or coconut oil.

This wholesome homemade breakfast is perfect for busy mornings, but if you want to make it extra filling, pair it with a delicious green fruit salad, and it adds no additional cooking time.

A large cooked and cross-wise opened plantain served on a wooden plate filled with a fried egg, nuts, and seeds and served with green apple slices on the side.

Add healthy seeds and other toppings

Hemp seeds and sunflower kernels not only provide the right type of fats and extra protein, but I also love the nutty flavor in contrast to the hearty egg and sweet plantain;.
And although they are my usual food toppings for this simple plantain breakfast.
I have experimented with adding nuts, raisins, crunchy homemade granola, and even a spoonful of nut butter.
Also, I love to pair it with some fruit on the side—green apples are my favorite.

Make a green fruit salad as a side dish

All you need is
one green apple
a kiwi, peeled
and half of a peeled ripe avocado

Chop and combine everything while your egg is frying, and sprinkle some extra seeds on top.

Granny Smith apples and a kiwi are deliciously refreshing, while the avocado adds that indulgent texture. It's perfect for those days when you are a bit more hungry than usual and need an extra boost of energy to get out of the door.

egg dishes for break fast or lunch with sweet plantain and fruit salad

Plantains for breakfast—Other topping ideas

Switch it up, make it vegan-friendly by replacing the egg with some of the following:

Your favorite (cashew) yogurt with crunchy granola.
Chopped nuts like Brazil nuts, walnuts, or almonds.
Roasted sunflower kernels, bee pollen, pumpkin seeds, raisins, or flax seeds.
Other toppings (optional): nut or seed butter, a drizzle of homemade jelly or apple butter/sauce.

A large cooked and cross-wise opened plantain served on a small plate filled with creamy yogurt, nuts, bee pollen, and seeds. — *Cooked plantain topped with a dollop of yogurt, chopped nuts, bee pollen, and seeds.*

Half of a cooked and cross-wise opened plantain served on a small plate filled with granola, yogurt, nuts, raisins, and seeds. — *Cooked plantain topped with a dollop of cashew yogurt, chopped nuts, seeds, bee pollen, and crunchy homemade granola.*

This plantain breakfast is ready in 10 minutes, and I know I might be biased, but this is an incredibly satisfying breakfast, so worth making. Enjoy!

Note: Just double or triple, etc., the ingredients for large portions!

📖 Recipe

Note: this post was initially published in June 2017. This post has been updated to include new info and photos

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Comments

Samantha U says

January 03, 2022 at 1:26 pm

This was delicious!! It will definitely be in my weekly breakfast rotation. Thanks so much!

- Mariska Ramondino says
  
  January 07, 2022 at 11:34 am
  
  Thank you, Samantha!
  I appreciate your feedback and I am so glad you liked it!!!
  
Silvy - Belgium says

February 14, 2021 at 3:40 am

Hi there, I was looking for a breakfast idea including plantains and I found your website. Microwaving the plaintain is a great idea! And the combination with the egg and seeds works well 🙂
I also included coconut sugar in the seed mix, and some bacon with the egg, just because 😀 and the saltyness works great well!

thank you for sharing this recipe 🙂

- Mariska says
  
  February 16, 2021 at 8:32 am
  
  Hi Silvy, so glad you stopped by and liked the recipe. I so love the bacon idea, and why not? I am going to try that next time myself;) Have a great week!

Healthy Plantain Breakfast

What are plantains

What color are ripe plantains

How to cook sweet plantains fast