Post-Workout Plantains With Maple Syrup

About the author


My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 182
Protein 1g
Fat 10g
Carbs 28g
Total Time

Maple candied baked plantains, without a doubt, is my favorite post-workout treat. The carbs help replenish the glycogen stores from training and tearing down the muscles, but in a MUCH more delicious way.

The maple syrup is sugar-free, but if you can handle it and prefer it, you can use real maple syrup or honey, careful not to go overboard since ripe plantains are already rich in natural sugars.

But, you can also eliminate the maple altogether if preferred because the cinnamon and coconut oil pair beautifully in this recipe to satisfy that post-workout tooth.

For the sweet plantains recipe you will need 3 ripe plantains, sugar-free maple syrup, cinnamon, coconut oil and a pinch of sea salt.

Start by cutting the stems of the ripe plantain. Peel it and cut it into small pieces. Use a nonstick skillet to prepare fried plantains. Add coconut oil, then toss in the plantain pieces, cover and cook for about 7 minutes on low-medium heat.

Flip them and let them cook for another 3 minutes. Add sugar free maple syrup if desired, then cinnamon, and mix the pieces using the spatula to ensure they are all evenly coated.

Wait a few minutes to cool and serve them. Sprinkle a little salt on top if you want to get a sweet-salty effect.

Enjoy this treat after a well-done workout, without remorse. You deserve it.

If you liked my recipe, be sure to share it with your friends too, I’m sure they will be grateful.

Leave me your impressions in the comment below, I can’t wait to hear them. And for more ideas and recipes for treats after training, explore my site, or download the Fitman app and access recipes quickly and easily in just a few taps. The app is available for both Android and Apple phones.


Post-Workout Plantains With Maple Syrup


Ingredients for 6 servings:

  • 3 ripe plantains (or about 3 cups chopped)
  • 1/2 cup sugar-free maple syrup (optional)
  • 1 tablespoon cinnamon
  • 1/4 cup coconut oil
  • pinch of sea salt (to taste)


  1. Cut the stems off a ripe plantain and peel it. Slice it into small pieces.
  2. Add coconut oil to a nonstick skillet and set it on low-medium heat.  Once the skillet is hot, toss in the plantain pieces.
  3. Cover and cook for about 6 to 7 minutes on low-medium heat, careful not to let the plantains burn.
  4. Flip the plantains, then let them cook for another 3 minutes (covered or uncovered).
  5. Add sugar-free maple syrup (if desired), then sprinkle on some cinnamon.  Mix the plantain pieces together using a spatula to ensure they are all evenly coated.
  6. Let the plantains slightly cool, then enjoy!  Sprinkle a little sea salt on top for a little “sweet & salty” action.


Approximate macros for 1 of 6 servings (UPDATED 12/13/16):

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

  • logo
  • logo