Baked Sweet Plantain
Caribbean baked sweet plantain, caramelized without frying. 180 calories, 2g protein, a naturally sweet side dish.
Baked Sweet Plantain has 180 calories per serving, with 2g protein, 46g carbs, 1g fat, and 3g fiber. Prep 5 min, cook 20 min.
Nutrition per serving
1 serving(s)
180
Calories
2g
Protein
4% DV
46g
Carbs
17% DV
1g
Fat
1% DV
* %DV based on a 2000 calorie diet
📊 180 calories per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
5 min
Cook Time
20 min
Servings
1
Est. Cost
$1.00
Baked Sweet Plantain
Sweet plantains are a Caribbean staple, usually fried in oil. Baking ripe plantains brings out their natural caramel sweetness with a fraction of the fat, making a versatile side for jerk chicken, rice dishes, or a snack on their own.
Ingredients
- 1 large ripe plantain (skin mostly black)
- 1 tsp olive oil
- 1/4 tsp cinnamon (optional)
- 1 tsp lime juice (optional)
- Pinch of salt
Instructions
- Preheat the oven to 400F (200C) and line a baking sheet with parchment.
- Peel the plantain by slicing along the skin lengthwise and peeling it back.
- Slice the plantain into 1/2-inch diagonal rounds.
- Toss the slices with olive oil, salt, and cinnamon until coated.
- Arrange in a single layer on the baking sheet.
- Bake for 10 minutes, then flip each slice.
- Bake another 8-10 minutes until edges caramelize and turn golden.
- Squeeze lime juice over the top and serve warm.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 2g |
| Carbs | 46g |
| Fat | 1g |
| Fiber | 3g |
Tips
- Use fully ripe plantains with mostly black skins; green ones will be starchy, not sweet.
- An air fryer works too: 380F for 12-14 minutes, flipping halfway.
- Pair with jerk chicken or serve alongside rice and beans for a full Caribbean plate.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout.
Equipment
oven
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