Diabetic Cooking

Baked Plantain Recipes for Diabetics

Preparation time: 5 minutes. Baking time: 45 minutes.


  • 2 large, ripe plantains (skin totally blackened)


Preheat oven to 350°F. Wash and dry plantains. Trim off both ends of each plantain. Make a slit in the peel of the plantain lengthwise. Place on a baking sheet and bake for approximately 45 minutes (turning over halfway through the baking), until plantain flesh is tender. Slice each plantain into 3 equal-sized pieces and serve in skin.

Yield: 6 servings.

Serving size: 1/3 plantain.

Nutrition Facts Per Serving:
Calories: 73 calories, Carbohydrates: 19 g, Protein: 1 g, Fat: 0 g, Saturated Fat: 0 g, Sodium: 2 mg, Fiber: 1 g

Exchanges per serving: 1 starch. Carbohydrate choices: 1.

This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.