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You are here: Home / Recipes / Banana Smash Toast

March 5, 2019

Banana Smash Toast

banana smash toast
banana smash toast

When you put banana on toast you should SMASH! Here’s why.

When you put Banana on toast: smash it!

All over the internet I see photos of toast topped with peanut butter and sliced bananas.

Good…but I have something better.

I like to call this “banana smash toast.” Smashed bananas have the best texture underneath creamy peanut butter. And this toast makes a perfect pre-workout breakfast.

banana on toast diagram this !

Why Smash The Banana Toast?

Not only does smashing your banana make this toast slightly easier to eat (no more bananas falling into your lap!) but the smashing breaks down the banana cells in such a way that (in my opinion) it’s sweeter and softer. Or you could say “fluffier!”

smashed banana on bread

How To smash banana on toast

A lot of people on the internet put their peanut butter down first and put banana slices on top.

But I think the peanut butter gets hidden in there!

So I start my banana smash by literally mashing half a banana into my *very well* toasted toast with a knife. (Obviously soft bread might tear, but toasty toast stands up well to the smash knife.)

Next comes the peanut butter on top – usually 1.5 tablespoons or so. This way you get peanut butter flavor to the max.

banana and peanut butter on toast

Next I add something crunchy like chia seeds and coconut flakes. Granola works well too!

banana smash toast on white plate

And finally a drizzle of something sweet. Honey is the obvious choice, but I used my bourbon maple syrup from Great Harvest and fell out of my chair.

bourbon barrel maple

My Favorite Pre-Workout Breakfast

This is my favorite breakfast to have before my morning treadmill run because it is very energizing and satisfying.

I plugged it into a recipe calculator and found it to be 330 calories, 12 grams of protein, 10 grams of fiber and 15 grams of sugar (mostly natural from the banana.)

Print Pin
5 from 1 vote

Banana Smash Toast

This power toast with banana, peanut butter, chia, coconut, and maple syrup will both energize and satisfy you! It's ideal as a pre-workout snack or quick breakfast. 
Course Breakfast
Cuisine American
Keyword banana, bread, peanut butter
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 serving

Ingredients

  • 1 slice whole wheat bread
  • 1/2 banana Ripe is best! Green bananas don't smash well.
  • 1.5 tbsp peanut butter
  • 1/2 tsp chia seeds
  • 1/2 tsp unsweetened coconut flakes
  • 1/2 tsp maple syrup or honey

Instructions

  • Toast bread until nice and crisp.
  • Smash banana into bread with knife. 
  • Top with peanut butter.
  • Sprinkle on chia seeds and coconut and drizzle with maple. 
  • Cut into four pieces to enjoy bite by bite. 

smashed banana on toast with chia and peanut butter swirl

More creative breakfasts:

  • Savory Yogurt
  • Sheet Pan Pancakes
  • Overnight Oats Banana Split

banana split with overnight oats and cherries Whole Wheat Sheet Pan Pancakes

More posts from Kath:

Filed Under: Recipes

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Comments

  1. Charmaine Ng | Architecture & Lifestyle Blog says

    March 5, 2019 at 7:41 am

    Such a simple but great breakfast idea! I love the graphic you made too, so cute. 🙂

    Charmaine Ng | Architecture & Lifestyle Blog
    http://charmainenyw.com

    Reply
  2. Patricia says

    March 5, 2019 at 9:14 am

    I don’t understand how to spread pb on top of mashed banana?! Love pb and banana together, though.

    Reply
    • KathEats says

      March 5, 2019 at 9:24 am

      Gently!

      Reply
    • Chef Hannah says

      March 5, 2019 at 3:22 pm

      It would seem to be so much easier and less frustrating (especially for a child making this recipe) to put the peanut butter on the bread first, then mash the banana on a paper plate and spoon the banana on top of the peanut butter ! VOILA !!

      Reply
      • KathEats says

        March 5, 2019 at 3:37 pm

        I think that the peanut butter gets hidden too much. The flavor is there but not the texture. That’s why I put it on top!

        Reply
  3. Jay says

    March 5, 2019 at 9:55 am

    This might be a weird question, but what’s your “go-to” grocery store bread? From the bakery is the best, but sometimes I just need to quickly grab a loaf from the store and I’m always left standing there debating.

    Reply
    • KathEats says

      March 5, 2019 at 10:21 am

      When I can’t get to Great Harvest, we buy Dave’s Killer from Whole Foods. Or there is another Virginia bakery there we get also.

      Reply
      • Pat says

        March 5, 2019 at 12:20 pm

        Love Dave’s ILLER Bread.

        Reply
    • Ttrockwood says

      March 6, 2019 at 9:38 pm

      Have you tried Ezekiel breads? They’re best toasted, in the grocery store usually sold frozen, i find the best peice for it at trader joe’s. Really hippie whole grain sprouted stuff ;))
      +1 for dave’s killer bread, surprisingly i’ve seen it at target

      Reply
  4. Lillia says

    March 5, 2019 at 10:37 am

    How tasty! But unless your fork has some serious power, you’re probably not actually breaking down the banana cells…; )

    Reply
    • KathEats says

      March 5, 2019 at 12:13 pm

      You don’t think? What causes the texture change then?

      Reply
      • Lillia says

        March 5, 2019 at 1:03 pm

        Well you’ve broken down the starchy flesh a little, but the cells are still intact. : )

        Reply
        • KathEats says

          March 5, 2019 at 1:07 pm

          Ok!

          Reply
  5. Kori says

    March 5, 2019 at 10:52 am

    I signed up for The Lucky Kidney Run through my work, and I’ll be attempting a 6K run in a few weeks. Toast with nut butter seems to be the best thing for my stomach (it seemed to work wonders when I ran a 10K in 2016!), so I’ll be making this! Do you ever switch to hot tea instead of coffee so that it doesn’t potentially upset your stomach on a run? I did that as well, and while I cannot narrow down what all helped me, it was the best run I’ve ever had. 🙂

    Reply
    • KathEats says

      March 5, 2019 at 12:14 pm

      I have a pretty consistent stomach. And the caffeine is a great ergogenic aid! Aka I run faster 😉

      Reply
      • Kori says

        March 5, 2019 at 12:17 pm

        Haha very true! I know the excitement and adrenaline helped me a ton. But I tend to have a wonky/nervouse stomach sometimes, so I’ll have to play it by ear. But one thing is for sure, I’ll be getting some after the race! We have some amazing local coffee shops downtown where the event is being held. 🙂 Also, I would think smashing the banana would breakdown some of the cellular structure. It would be the same mechanism as chewing in my eyes. Digestion obviously goes deeper, but the act of chewing is part of said digestion process. So I think you’re on the right track.

        Reply
        • KathEats says

          March 5, 2019 at 1:09 pm

          That’s what I was thinking…!

          Reply
  6. Rose Mary George says

    March 22, 2019 at 12:54 am

    Love this pre-workout breakfast!

    Reply
  7. Home Plix says

    August 3, 2019 at 1:52 am

    5 stars
    This banana toast recipe is really amazing. I love this recipe. Thanks for sharing such an awesome post.

    Reply

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    hi! Im Kath.

    I'm a Registered Dietitian, healthy eater, and mom of two from Charlottesville, Virginia. Here you’ll find a healthy mix of real-life meals made from whole ingredients balanced with the pleasures of life, including buttercream frosting and good wine. Plus a sprinkle of nutrition, home life, beauty, parenting, and travel.
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