Green Plantain Crackers (Paleo, AIP, Low-FODMAP)

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Green Plantain Crackers are a delicious accompaniment to any snack, meal, appetizer platter or lunchbox. This snack or side dish is a great option for Paleo, AIP, Low-FODMAP and Gluten-free diets.

Green Plantain Crackers are made in the dehydrator. By dehydrating, instead of baking, we are preserving the resistant starch present in green plantains.

Why use green plantains

Green plantains contain resistant starch (RS). Resistant starch is a prebiotic, which means it feeds probiotics and is great for colon health.

Once heated, resistant starch changes and no longer offers the same health benefits.

That’s why Green Plantain Crackers are dehydrated at a low temperature.

Once ripe, yellow or black plantains have significantly less resistant starch.

Green plantains  are not palatable on their own. While you can add green plantains or plantain powder to your smoothies to try to mask the flavor and texture, we really enjoy having these crackers!

Plain dehydrated plantain slices are pretty good, too, but not as good as these crackers.

Green Plantain Crackers ingredients

Four simple ingredients go into these crackers:

• 3 large green plantains (about 9″-10″ long each)
• maple syrup
• lemon juice
• gelatin

All four of these ingredients are needed. You can’t, for example, omit the gelatin. It’s needed, like the maple syrup, to create the right texture and hold the crackers together.

Two other ingredients play a supporting role: water and a bit of Ancestral fat that greases the trays or pans you use.

Also, for Low-FODMAP, it’s important to use maple syrup in this recipe. But if you’re making the recipe and not doing that diet, you may use honey.

More recipes with plantains

If you’re looking for me recipes with plantains, I think you’ll enjoy these:

• Paleo & AIP Sourdough Sandwich Bread
• Plantain Waffles (also Paleo & AIP)
• Paleo & AIP Taco Shells

Print Recipe

5 from 9 votes

Green Plantain Crackers (Paleo, AIP, low-FODMAP)

Green Plantain Crackers are a delicious accompaniment to any snack, meal, appetizer platter or lunchbox. This snack or side dish is a great option for Paleo, AIP, Low-FODMAP and Gluten-free diets.

Prep Time20 minutes mins

Cook Time12 hours hrs

Total Time12 hours hrs 20 minutes mins

Course: Appetizer, DInner, lunch, Side Dish, Snack

Cuisine: American

Keyword: aip, crackers, gluten-free, green plantain, low-FODMAP, paleo

Servings: 50 crackers

Calories: 5kcal

Author: Megan

Cost: $3

Equipment

• dehydrator
• trays or cookie sheets

Ingredients

• 3 green plantains large
• 1 cup water
• ¼ cup maple syrup (or honey is okay for non-Low-FODMAP)
• ¼ cup lemon juice
• 2 teaspoons gelatin sustainably-sourced <— Use link and code BEAUTIFUL10 for 10% off your entire order. 3rd party tested pesticide-free, best gelatlin
• Ancestral fat of choice for greasing trays

Instructions

• Peel the green plantains by first cutting the ends off. Next, cut plantains in half lengthwise, then width-wise. Insert your thumb between the sticky peel and the fruit, and pry the peel off each quarter. Cut each quarter into 3 to 4 chunks, and place in blender.
  
• Add water. Sprinkle gelatin evenly over the surface. Add maple syrup and lime juice.
• Blend for 30 to 50 seconds, until sweetener has fully dissolved and the plantains are smooth (like a smoothie consistency; this will take a little longer if you choose the honey option). If any pieces of plantain that get stuck down by the blade, dislodge them, and re-blend.
• If you have dehydrator trays, grease them (usually 2 trays, depending on their size) with tallow, lard, coconut oil or coconut oil spray. (If you have a larger space in which you dehydrate, grease a large rectangular cookie sheet, ideally 12" by 18". If you want thicker crackers, use a slightly smaller sheet or multiple small trays.)
• Pour plantain purée into greased trays, rotating the pan(s) to spread the purée out evenly — 1/8" to 1/4" thick, the best you can.
• Dehydrate the crackers at 140° (or lower) Fahrenheit until the purée is leathery and pliable.
• At this point, use a long knife to cut desired cracker shapes, about 2" by 2" squares. (You may also wish to cut triangles if you want them to look like chips.) Cutting the crackers at this pliable stage avoids cracking. If you wait until they are crispy, some breaking will happen.
• Return pan to dehydrator until crackers are crisp and crunchy.
• Cool completely before storing in a sealed container.

Notes

 

 

Nutrition

Calories: 5kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 1mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 1mg | Iron: 1mg

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