Creamy Peanut Butter Dip with Bananas

Creamy Peanut Butter Dip with Bananas

This a-peel-ling recipe will drive your tastebuds bananas! Yes, bananas. While this fruit often gets a bad rap for being a high FODMAP ingredient, there is a way for people with IBS to enjoy this fan-favorite food. Keep your gut happy by opting for a firm banana—a resistant starch that is low FODMAP and will not trigger unwanted symptoms of IBS. Plus, resistant starches are high in prebiotics, which helps colonize healthy gut bacteria to improve overall health.1 Paired with a sweet yet savory dip that balances healthy fats and powerful proteins, this recipe has the wholesome nutrition needed to slay the day. Use it as a blissful breakfast, scrumptious snack, or decadent dessert. Feel good about your food choices with this banana-rama dish!

Makes: 1 serving
Serving Size: 5.3 oz dip
Prep Time: 5 minutes
Cook Time: 25 minutes

Ingredients for creamy peanut butter dip with bananas:

  • 5.3 oz container plant-based Greek-style yogurt
  • 1 tsp maple syrup
  • 1 tbsp almond butter or peanut butter
  • 1/3 tsp cinnamon
  • 1 small under-ripe banana

Directions for creamy peanut butter dip with bananas:

  1. In a small bowl, combine yogurt, maple syrup, almond butter, and cinnamon. Mix until fully combined.
  2. Serve with sliced underripe banana, and enjoy!


  1. Holscher, Hannah D. “Dietary Fiber and Prebiotics and the Gastrointestinal Microbiota.” Gut Microbes, vol. 8, no. 2, 2017, pp. 172–184., doi:10.1080/19490976.2017.1290756.

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Nutrition facts

Per Serving

  • calories: 359kcal
  • carbohydrates: 32.5g
  • fat: 20g
  • fiber: 4.5g
  • potassium: 787mg
  • protein: 10.5g
  • saturated fat: 4.5g
  • sodium: 8mg
Photograph by Melissa Halas. All rights reserved. Used with permission.

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