Ever had a banana dish so good it feels like dessert, but it’s still healthy? That’s what pan-fried cinnamon bananas are all about. They’re sweet, warm, and comforting—perfect as a snack, dessert, or even a fun topping for breakfast. Inspired by the Autoimmune Protocol (AIP) diet, this recipe skips gluten, dairy, and refined sugar but doesn’t lose any of the flavor. The natural sweetness of ripe bananas blends beautifully with caramelized maple sugar and a hint of spice. Ready to try this simple treat? Let’s go!

Quick Recipe Details
Time to Make
- Prep: 5 minutes
- Cook: 10 minutes
- Total: 15 minutes
Servings
This recipe makes 2 servings, but you can easily double (or triple) it. Just cook the bananas in smaller batches so they caramelize nicely.
Is it Easy?
Absolutely. This recipe is foolproof. Perfect for beginners or anyone short on time.

What You’ll Need
Ingredients
- 2 bananas (slightly overripe for extra sweetness)
- 2 tbsp oil (coconut, olive, or avocado oil all work fine)
- 2 tbsp maple sugar (or coconut sugar for a deeper caramel flavor)
- ⅛ to ¼ tsp cinnamon (adjust based on how much spice you like)
Pro Tip: No cinnamon? No problem. Use ⅛ tsp ginger powder + a pinch of cloves instead. It’s a great alternative, especially for AIP diets!
Equipment
- A skillet: Non-stick or stainless steel works great.
- A small mixing bowl: For your sugar and spices.
- A spatula and fork: To flip the banana slices like a pro.
How to Make It

Step 1: Slice Those Bananas
First, cut your bananas into slices about ⅓–½ inch thick. You can go straight across or cut them at a slight angle. Why this size? It’s thick enough to hold its shape but still caramelizes beautifully.
Step 2: Mix Your Sugar and Spices
In a small bowl, stir together your maple sugar and cinnamon. This is your magic flavor dust.
Step 3: Heat the Skillet
Set your pan over medium-high heat until it’s warm but not smoking. Pour in 1 tablespoon of oil and swirl to coat the pan. Before adding your bananas, turn the heat down to medium-low. This keeps them from burning.
Step 4: Add the Bananas
Lay the banana slices in a single layer in the skillet. Sprinkle half your sugar-spice mix over the tops. Let them cook for about 3–4 minutes. When your kitchen smells amazing and the bottoms look golden brown, it’s time to flip!
Step 5: Flip and Finish
Carefully flip each slice with your spatula and fork. Sprinkle the rest of your sugar-spice mix on the other side. Cook for another 3–4 minutes until both sides are caramelized.

Step 6: Repeat if Needed
If you’re making more than one batch, wipe out any sticky caramel bits between batches so nothing burns. Add fresh oil if the pan looks dry.
Step 7: Serve and Enjoy
Transfer the warm bananas to a plate and dive in!
Make It Your Own
This recipe is super flexible. Here are a few ideas to customize it:

For Different Tastes
- Want more spice? Add a pinch of nutmeg or cardamom.
- Prefer it mild? Skip the cinnamon and let the bananas shine on their own.
Fancy It Up
- Turn it into a dessert: Add a scoop of dairy-free vanilla ice cream and a drizzle of chocolate sauce.
- Keep it simple: Use the bananas as a topping for oatmeal, pancakes, or yogurt.
Seasonal Twists
- Winter vibes: Sprinkle with warming spices like allspice or cloves.
- Summer fun: Serve these bananas chilled in a fruit salad.
Storing Leftovers

Can You Save Them?
Yes, but they’re best fresh. If you have leftovers, store them in an airtight container in the fridge for up to two days.
How to Reheat
Warm them in a skillet over low heat to bring back some of that caramelized magic. Avoid the microwave—it’ll make them mushy.
Freezer Option
Want to save some for later? Lay the cooked slices on a baking sheet, freeze until firm, and then transfer them to a container. Reheat from frozen in a skillet when you need a quick treat.
There you have it—an easy, delicious recipe that feels special but takes no time at all. Whether you enjoy it as a snack, dessert, or breakfast topper, these pan-fried cinnamon bananas are sure to hit the spot. Try it out and let me know how it turns out! Happy cooking!
PrintAIP Pan-Fried Cinnamon Bananas
A quick and indulgent treat, these AIP Pan-Fried Cinnamon Bananas are caramelized to perfection with maple sugar and warm spices. Perfect as a snack, dessert, or topping for pancakes, yogurt, or ice cream, this recipe is gluten-free, dairy-free, and paleo-friendly.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 2 1x
- Category: Dessert/Snack
- Cuisine: AIP/Paleo
Ingredients
- 2 bananas, slightly overripe (sliced into ⅓”-½” rounds)
- 2 tablespoons oil (coconut, avocado, or olive; butter if tolerated but not AIP)
- 2 tablespoons maple sugar
- ⅛ to ¼ teaspoon cinnamon (or substitute with ⅛ teaspoon ginger + pinch of cloves for VAD)
Instructions
- Prepare Bananas: Slice bananas into rounds or diagonally for larger pieces. In a small bowl, mix maple sugar with cinnamon (or ginger-clove alternative).
- Heat Skillet: Heat a skillet over medium-high heat until hot but not smoking. Add 1 tablespoon of oil and swirl to coat the pan. Reduce heat to medium-low.
- Cook First Side: Arrange banana slices in a single layer. Sprinkle half the sugar-spice mixture evenly on top. Cook for 3–4 minutes until golden and caramelized on the bottom.
- Flip and Finish: Flip slices gently using a spatula and fork. Sprinkle remaining sugar-spice mixture over the second side. Cook another 3–4 minutes until both sides are caramelized.
- Repeat if Needed: For additional batches, clean the pan if needed and repeat steps with fresh oil.
- Serve Warm: Enjoy immediately as-is or use as a topping for pancakes, waffles, yogurt, oatmeal, or ice cream.
Notes
- Serving Suggestions: Pair with fresh berries, whipped coconut cream, or drizzle with dairy-free chocolate sauce for an elevated dessert.
- Tips & Tricks: Use slightly overripe bananas for sweetness without mushiness. Avoid overcrowding the pan to ensure even caramelization.
- Storage & Reheating: Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in a skillet over low heat to restore texture; avoid microwaving as it may make them mushy.