Fat Free Plantain Salad Recipe

Over the weekend I was at Whole Foods doing my regular weekly shopping.  The tasters were out and I got to, for the first time,  taste plantains.  I have always been curious, but never got around to it.  Now, however, that is going to be a thing of the past.

I tasted a plantain salad and fell in love with the new taste.  The salad would have been perfect, have they not guzzled a ton of oil into it, but it gave me an inspiration.  I got the ingredients that I thought would be complimentary and headed home to make my own plantain salad.  It turned out fabulous! You must try making it! (But you must like plantains to enjoy it. My hubby, who loves to gorge on bananas, for some reason was not a huge fan, although plantains are in the same family, only a bit more tart.)

Make sure to let your plantains ripen before making the salad, otherwise it might not be as enjoyable.

Fat Free Plantain Salad Recipe


  • 3 plantains
  • 1/2 large red onion
  • 1 red bell pepper
  • 2 springs green onion
  • 8 springs cilantro
  • 6 springs parsley
  • 3 tbsp honey
  • 5.5-6 tbsp rice vinegar
  • 2.5-3 tbsp apple cinder vinegar
  • dash of salt
  • dash of freshly ground pepper (optional)


  • slice onion and red pepper lengthwise (see image), chopping bell pepper slices into 2-3 parts

  • slice plantains into bite size pieces and finely chop herbs

  • preheat a cast iron skillet on medium or medium-high, adding onion and bell pepper
  • when veggies begin to sizzle, reduce heat to medium and splash 1 tbsp rice vinegar,  1 tbps apple cider vinegar and 2 tbsp of honey
  • continue stirring veggies so they saute in the marinade for 5-6 minutes
  • transfer into a glass container
  • turn up the heat to medium-high or high, place plantains on the skillet, reduce heat to medium, and splash with 3.5 tbsp rice vinegar and 1.5-2 tbsp apple cider vinegar on plantains, as needed, while plantains brown up on both sides, which means you will have to turn them over
  • remove from the skillet and transfer into the veggie dish
  • add remaining ingredients (herbs, honey, vinegars, salt and pepper) and stir until well combined
  • place in a refrigerator to chill for 30-40 minutes before serving

You will experience the most explosive and amazing taste bud party ever!


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  • Ashleigh

    I just bought 2 plantains and when they are ripe, I will make this salad! It looks so delicious!

    • Let me know what you think when you do.

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  • Treacle123

    I love plantains but I only have them boiled or fried. Thanks for the new recipe

    • Oh, yeah, stay away from them fried… Yikes 😉

  • Sylva

     Thank you for sharing.  I tried plantains before in their more known way, fired, mashed and fried again.  I know, not the healthiest thing on earth.  Funny you mentioned your husband like bananas but not plantains, I think besides looking alike plantains are more like potatoes, definitely less sweet, almost neutral taste. I will definitely make this salad, I’m sure it will be delicious.

    • Sylva, I think if you let them ripen a bit longer they turn sweeter. I kept  mine for a day and they got better, but I should have held onto them longer before prepping.  However, honey made up for the lack of ripeness 😉