Plantain Chips Recipe

Looking for a delicious, nutrient-packed side or snack for your toddler or big kid? Plantain chips make a wonderful addition to your child's diet. These are a delicious, lightly-fried snack that even you can enjoy with your child. 

Plantain Chips Recipe


  • 1 green plantain
  • Coconut oil
  • Sprinkle of sea salt


    1. Cut off both ends of the plantain
    2. Cut a shallow slit down the length of each ridge of the plantain, making sure not to go too deep. The idea is to cut through the skin but merely touch the inside of the plantain.
    3. At the top of the plantain, slide a butter knife down between the flesh and the inside, lifting up slightly. Use your thumb to separate the the skin from the plantain.
    4. Once the plantain's skin is removed, transfer to a cutting board and cut into 1/4" thick slices.   
    5. Depending on the size of the saucepan, melt enough coconut oil to cover the pieces of plantain. If you're using a small frying pan, you will likely need about 1/2 cup of coconut oil. 
    6. Once your coconut oil is melted, cook the plantain pieces until they are lightly browned, about four minutes. 
    7. Place a paper towel onto a plate and transfer the pieces of plantain to the plate to drain the oil. 
    8. Lightly sprinkle the plantain with sea salt. (See below for daily recommended sodium intake guidelines.)
    9. Let cool and serve with a dipping sauce or guacamole. 

We also want to note, there seems to be conflicting research about whether or not coconut oil is healthy for children. Like anything else, this should be eaten in moderation. Coconut oil is high in saturated fat, but is also strengthens the immune system, regulates metabolism, heals and protects cells and helps prevents diabetes. Use a variety of fats for cooking and baking and use oils like olive, canola, and avocado too. That way you not only get a variety of flavors, but a variety of fats, including the healthy poly- and monounsaturated kind. Follow the American Academy of Pediatrics' recommendation of having your child screened for high cholesterol between ages 9-11. Continue serving lots of foods that are proven to be heart-healthy, like fruits and vegetables, whole grains like whole grain bread and brown rice, nuts and seeds, and fish.

One teaspoon of salt equals 2,300 milligrams of sodium. Daily recommended sodium intake guidelines for children and adolescents are as follows:

  • Ages 1-3: Less than 1,500 milligrams
  • Ages 4-8: Less than 1,900 milligrams
  • Ages 9-13: Less than 2,200 milligrams
  • Ages 14-18: 2,300 milligrams