Of which 28.2 g sugars and 1.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights 21.1 g protein per serving · Potassium (banana) · Calcium (yogurt)
Allergens gluten (oats), milk
Protein banana split
The classic dessert, reinvented for breakfast or after a workout.
Ingredients
- 1 banana (120 g / 4 oz)
- 100 g (3½ oz) low-fat Greek yogurt
- 2 tbsp homemade granola (15 g / ½ oz)
- 30 g (1 oz) berries
- 1 tbsp protein powder (10 g) — mixed into the yogurt
Method
- Cut the banana in half lengthwise and place both halves on a plate.
- If you like, brown the banana in a nonstick skillet, with no fat, before plating.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
More like this
Lemon coconut muffins
Fluffy, gluten-free and ready in under half an hour
Blender pão de queijo (Brazilian cheese bread)
All the texture of pão de queijo, gluten-free and lactose-free
Banana mug cake
Ready in two minutes, without turning on the oven