This whole wheat banana nut bread is lightened up by swapping half of the oil for unsweetened applesauce, reducing the amount of sugar, and subbing in whole wheat flour– just enough changes to help you feel good about eating it for breakfast without sacrificing the flavor.
Of all the delicious, carb-y foods in the world, banana bread holds an extra special place in my heart. Growing up, my mom always made us a delicious healthy breakfast before school, and we rotated through things like oatmeal, smoothies, scrambled eggs, and muffins. My personal favorite, though, was always a thick slice of whole wheat banana nut bread. Banana bread was actually one of the first things I learned how to make at age 8 or 9, and that’s when I quickly found out that a bunch of speckled bananas sitting on the counter was a veryyyy good thing.
Now, in general, I’m completely against “healthifying” sweet treats. I’d rather eat a plateful of raw Brussels sprouts for dessert than a hard, tasteless cookie or dry brownie. And, when I’m cooking for other people, I keep in mind that many people would rather eat the real deal than some trying-too-hard-to-be-healthy version. But in a small number of recipes, such as quick breads like banana bread, I’ve found that some simple healthy swaps really do work well and don’t sacrifice the flavor. Plus, it helps me feel better about eating banana bread from time to time for a breakfast or snack since its nutritional stats no longer resemble straight-up cake.
First, I cut back on the amount of sugar in the recipe since ripe bananas are already so sweet naturally. Second, I sub in whole wheat pastry (or spelt/kamut) flour for the white flour to add some extra fiber and staying power to the bread. Third, I use a healthier oil like olive oil, coconut oil, or grapeseed oil.
Finally, I swap half of the oil for unsweetened applesauce to cut back some of the calories. I’ve found that using more than half applesauce for the oil does change the texture of the bread, so I prefer to stick with half applesauce and half oil rather than all applesauce. I like using lunchbox-size cups of applesauce so I don’t have an entire jar of applesauce open in the fridge afterwards. 
The result is a perfectly moist, healthier whole wheat banana nut bread with a great texture and just the right amount of sweetness. If you have leftover bread after the first day or two, you can wrap it in aluminum foil, freeze it, and defrost it in the fridge overnight for breakfast the next morning. It freezes perfectly!
Somehow, it didn’t cross my mind to blog about the recipe until the banana bread was already out of the oven, and at that point, I had my priorities in order: eat banana bread first, blog second. I actually almost didn’t post the recipe since I just ended up with just a couple measly, unfocused shots of banana bread, but it’s still delicious. And that’s what we care about most…right?
Healthier Banana Walnut Bread
Ingredients
- 3 cups whole-wheat flour*
- 2 teaspoons baking soda
- 1/2 teaspoon nutmeg
- 1 teaspoon cinnamon
- 1 teaspoon salt
- 1 1/2 cups sugar
- 1/2 cup olive oil or coconut oil, measured in liquid state or grapeseed oil
- 1/2 cup applesauce (unsweetened is best)
- 4 eggs, lightly beaten
- 1 tablespoon vanilla
- 6 over-ripe bananas
- 1/2 cup walnut pieces, chopped
Instructions
- Preheat oven to 350. Optional: toast walnuts in the preheated oven for 6-7 minutes on a small baking sheet, or until slightly darkened and fragrant.
- While the walnuts are toasting, mix flour, baking soda, nutmeg, cinnamon, salt, and sugar together in a large bowl. Add oil, applesauce, eggs, and vanilla and stir until flour is just barely incorporated into the wet ingredients, being careful not to over mix. Add mashed bananas and nuts and stir until incorporated.
- Grease 2 9x5 loaf pans and fill, making sure they are filled with the same amount of batter for even cooking. Bake at 350 for 55-65 minutes, or until a toothpick inserted in the center of the loaf comes out mostly clean. Tent tops of the loaves with aluminum foil during the last 15-20 of baking if necessary to prevent them from becoming overly browned.
- Wrap loves in foil and keep in refrigerator for up to 2 days. To freeze, wrap loaves or individual slices of banana bread in aluminum foil and freeze for up to 3 months in a freezer-safe bag. Thaw overnight in the refrigerator or unwrap foil, wrap in a paper towel, and defrost in microwave.
Notes
Alternatively, you can use half unbleached white flour and half 100% whole-wheat flour.
Nutrition info for one slice (1/12 of a loaf):
Calories: 185 Fat: 5g (1g saturated) Carbs: 31g Sugar: 16g Protein: 3g
Questions for you:
What was one of the first things you learned how to cook or bake?
What’s your favorite oil to cook and bake with?
I’ve always been familiar with olive oil and primarily used that, but I’ve recently been introduced to the health benefits of coconut oil and grapeseed oil (which has a very neutral flavor) and have started experimenting with those.
Yum! I love banana bread.
I am all for making desserts healthier, as long as they taste great too. Life is too short of bland desserts.
Dannii @ Hungry Healthy Happy recently posted…Comment on Whipped Feta Bruschetta Corn Cakes by Dannii
Ohh I love banana bread! My mom used to make it quite frequently when I was younger. She would put mini chocolate chips in it so it tasted extra good.
I think it is great of you to “healthify” the recipe instead of changing most of the ingredients completely. Sometimes the real deal is the way to go.
Alison @ Sweetly Petite recently posted…Currently: August 2015
Mmm…We used to always add chocolate chips to our banana bread, too, but somehow as I’ve gotten older, I actually prefer it with just nuts now. It makes NO sense because I’m obsessed with chocolate!
First thing I learned how to make were my moms famous sugar cookies from scratch! 🙂 I too like olive oil and coconut oil to bake with. I just got avocado oil and I’m interested to see how that works in recipes.
Jamie recently posted…Oh Hey #TOLT
Ooh, I’m curious how the avocado oil will work! You’ll have to let us know on your blog 🙂
This looks good!! On my ‘to try’ list!
Emily recently posted…Thinking out Loud: Chocolate Chip Cookie Granola!
Mmmm that banana bread looks so good! I love when I have super ripe bananas because they are perfect for baking! I love using coconut oil for baking, but usually don’t cook with much oil. Making little swaps for ingredients really does help to make baked goods healthier without sacrificing flavor!
I typically use as little butter & oil in my cooking as I can get away with, but I’ve read so much recently about the healing benefits of healthy oils that I’ve started to reconsider…still, I love that substituting oil out cuts so many calories because less calories per slice of banana bread = eating more slices of banana bread 🙂
I’m with ya on the going-all-out-on-desserts part (down with healthy sweets!) but this looks amazing! Will have to try, thanks for sharing xx
Elly Leavitt recently posted…Look of the Week: 20 August
Yum! This actually looks so easy to make. And it’s a great way to use up any overripe bananas!
-Nicole
Meet Me in Midtown
YES! I love making banana bread and to use up bananas that I’d probably have to toss out otherwise. No wasting food here!
I honestly don’t remember what the first thing I learned to make was, but banana bread was definitely up there! That and monster cookies were like my things that I made. Actually, cookies in general were my jam. 😀 I think my favorite oil to cook with is coconut oil. It is rather a recent addition to our kitchen (a couple years ago), and before that we pretty much solely used butter in baked goods. Still love that stuff. 😉 Now I want banana bread… Especially after it’s been frozen and defrosted and it’s extra soggy and moist…yeah I’m weird to like soggy bread! 😀
Abbie recently posted…Thinking Out Loud Thursday #6 – Letting Go of the Past
Monster cookies were another one of the first things I learned to make! So easy and delicious 🙂
Yum! Banana bread is one of my favs.. and my boyfriend will literally eat an entire loaf of it on his own! I’ll have to try this one- he’ll be so excited 🙂
Liz recently posted…Outdoor Workout + the Best Kept Secret in Gym Wear!
Yay, hope you two love it! I have to restrain myself from eating half a loaf at a time hah.
LOVE banana bread! I’m pretty much with you on healthifying desserts. That is, usually it’s a terrible idea, but sometimes small changes turn out just fine, especially with quick breads.
The first things I learned how to make (that I remember) were shrimp scampi pasta and brownies. Random and delicious 🙂
Ellen @ My Uncommon Everyday recently posted…Thinking Out Loud #25
Uh, yum! Now you’ve got me craving homemade brownies.
Looks yummy! Banana bread was also my first recipe that I learned how to make all by myself, I remember being so proud making a loaf for my family when I was about 8 years old!
sarah recently posted…Thinking Out Loud #1
Twins! 🙂
This looks delicious! My bananas seem to go from too green to too ripe all the time, so I’m always looking for new ways to switch up using them.
Dani @ Dani California Cooks recently posted…Honey Mustard Potato Salad (paleo)
If I could marry one food it would be banana bread. Its perfect pretty much any way its made. I love the healthy substitutes you used!
Lacey @ Runs and Roses recently posted…Finding Your Purpose.
HAHA. Can I be invited to the wedding?
Bananas are the perfect fruit 🙂
Ellie recently posted…I’m a Woman, So I Go Hunting
It’s so exciting having ripe or overripe bananas laying around — it’s like a blank slate! Banana bread is the bomb.
Lauren @ ihadabiglunch recently posted…How to throw a potluck dinner
I like making healthy sweet treats, if only so I can eat one everyday. 😛 I don’t usually refer to them as a dessert, but a snack anyways.
The first thing I remember baking is cookies. However, I don’t how much slicing up the tub of chocolate chip cookie dough counts for “baking”, lol!
Kate recently posted…Low-FODMAP update + week highlights
I love healthy make-overs! I love the addition of whole wheat flour and coconut oil for this banana bread!
Banana bread is one of my favorite things ever, so I’m always on the lookout for good recipes. I’ll have to try this out one day!
Alison @ Daily Moves and Grooves recently posted…Adventures in Portland and Seattle
This looks SO super yummy! I’m definitely going to have to try to make these.
Also, I know it’s super random, but I would love your tips on how you get so many comments on each of your posts. 🙂
Megan recently posted…14 Things I Wish I Had Known in High School
Hey Megan! I like to ask questions at the end of mosts of my posts to encourage reader engagement. I also try to respond to as many comments as possible (especially when they’re thoughtful comments or they ask a question) to let readers know that I really appreciate the time they took to leave feedback, plus it helps me get to know my readers better!
Unfortunately, I don’t have time to read as many blogs as I’d like, but when I can, I like to leave encouraging comments on other bloggers’ posts to build relationship with them. The bloggers I get to know that way will sometimes comment on my posts, too.
I don’t have whole wheat flour 🙁 can I use regular white flour? And if so, how much? Do I use the same amount, 3 cups as the recipe calls for??
Hi April! Yep, you can substitute the same amount of white flour as whole wheat flour!
Hi!
Can I use 5 bananas instead of 6? If so, will I need to reduce the amount of flour I use?
Hi Nadine! The bananas really help keep the bread moist, so if you only have 5 bananas, I’d recommend halving the recipe and just using 3 bananas and halving all of the other ingredients, too.
Can I use gluten free flour
Hi, Stephanie! I haven’t tried using gluten-free flour for this recipe. Using a recipe developed specifically for gluten-free flour may be a safer bet, but if you try it, please do report back and let us know how it goes!