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How to Make Tostones (Double-Fried Green Plantain Slices)

January 22, 2021 (Last Updated: October 26, 2024)

I was introduced to tostones while living in Dallas, Texas, by a Puerto Rican friend. And since then, it has been one of my favorite salty snacks I can serve with guacamole.

Usually, they are made by deep-frying slices of green plantain in unhealthy vegetable oils. To make a healthier version, I shallow fry them in extra virgin olive oil or avocado oil.

What are plantains?

Plantains are a member of the banana family but a little bigger. They are technically fruits but prepared like vegetables in many cuisines worldwide. A major food staple in Africa, Latin America, and some parts of Asia, particularly in tropical areas, where they grow natively, plantains are the 10th most important food staple in the world.

Are green plantains a good addition to your diet?

Plantains can be used ripe (also called sweet plantains) or unripe (also called green plantains), but they have different uses and nutritional profiles depending on their ripeness. Tostones and plantain chips are usually made with green plantains.

Plantains are starchier and contain less sugar than bananas and green plantains have less sugar than ripe plantains. Unlike bananas, plantains have to be cooked before eating.

Nutritionally, cooked plantains contain vitamin A, vitamin C, potassium, vitamin B6, magnesium, and iron. They are mainly a carbohydrate but with lots of fiber. Green plantains have resistant starch benefits (good for feeding your good gut bacteria).

Is green plantain keto?

Plantains are carbohydrates and fiber, so technically, no. But unless you follow a zero-carb keto diet, which is not healthy in the long term anyway, you can make plantains part of a keto diet / low-carb diet, especially during carb cycling days.

Where to find green plantains?

Green plantains are easier to find in areas where Latin-American, African, or Asian communities live. However, I managed to find them in a small town in my native country, Romania.

Green plantain in a box in the supermarket

How to peel the plantains

Peeling green plantains is not as easy as peeling bananas. This is the method I used to make the process easier:

  1. Wash the green plantain with warm/hot water and let the water run on it for a couple of minutes.
  2. Pat dry and cut both ends of the plantain.
  3. With a good pairing knife, slit along the plantain length in three or four places.
  4. Slide the knife under the edge of the peel and start loosening it bit by bit, peeling to the side, not lengthwise like a regular banana.
  5. Be careful not to cut deeper than the skin, especially if you make tostones or chips.

If you need a visual guide, I made a video guide. You can find it on my Instagram page: VIDEO GUIDE.

Green plantain peeled

How to cook green plantains?

One of my favorite ways to use green plantains, other than tostones, is oat-free and sugar-free granola. You can find the recipe here:

Sugar-Free Crunchy Granola with Green Plantain

How to make tostones

Tostones are double-fried green plantain slices. My favorite way to eat them is with guacamole, but you can serve them with any dipping sauce.

How to make tostones

Frying the sliced green plantains in a pan

So, these are the steps to making the tostones:

  1. Slice the plantain at an angle, about one-inch slices.
  2. In a big frying pan, add extra virgin olive oil or avocado oil, as much as to generously cover the pan, but not too much. They will be shallow frying, and we don’t want to waste too much oil. The heat used is low to medium.
  3. Add the slices to the pan and fry the plantains on one side for about 4 minutes.
  4. Flip them and fry again for another 4 minutes on the second side.
  5. Take them out on a cutting board and flatten the plantains. You can do this by smashing each chunk with the bottom of a glass or jar and applying pressure gently, so they don’t break. Gently remove them from the bottom of the glass if they get stuck.
  6. Put them back in the pan and fry again, on low heat, for about 2 or 3 minutes on each side, until golden brown.
  7. Take them out on a paper towel lined plate to drain.
  8. Serve immediately. Sprinkle with salt, drizzle with extra virgin olive oil and enjoy as a snack, with eggs, or with your favorite dip.

Eat tostones immediately, fresh and warm. They are not a good leftover food.

Gundry MD Chef’s Select Organic Olive Oil

The Gundry MD Chef’s select organic olive oil is a robust, delicious olive oil that you can cook healthy tostones and meals with. You will save more than 25% and up to $54.00 when buying it on my Ambassador Store. You will find it under the category ‘Lectin-free Food’.

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Guacamole with tostones

If you are not yet familiar with tostones, try to serve them with guacamole.

To make guacamole, you need one ripe avocado, lime juice, salt and pepper, 1-2 tablespoons of finely chopped red onion, chopped fresh cilantro, and 1 tablespoon extra virgin olive oil. Smash the avocado first, add the rest of the ingredients, and taste. Optional: add some fermented hot sauce, such as red Tabasco.

You can also try these tostones with our delicious and nutritious Beef Liver Pate with Fresh Herbs.

Guacamole with tostones on a plate

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How to Make Tostones (Double-Fried Green Plantain Slices)

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By Claudia Curici, Health Coach Serves: 2-4
Prep Time: 10 minutes Cooking Time: 15 minutes

I was introduced to tostones while living in Dallas, Texas, by a Puerto Rican friend. And since then, it has been one of my favorite salty snacks I can serve with guacamole. Usually, they are made by deep-frying slices of green plantain in unhealthy vegetable oils. To make a healthier version, I shallow fry them in extra virgin olive oil or avocado oil.

Ingredients

  • 1 green plantain, peeled
  • extra virgin olive oil or avocado oil (to generously cover the bottom of a large skillet)
  • sea salt to taste

Instructions

1

In a big frying pan, add extra virgin olive oil or avocado oil, as much as to generously cover the pan, but not too much. They will be shallow frying, and we don't want to waste too much oil. The heat used is low to medium.

2

Add the slices to the pan and fry the plantains on one side for about 4 minutes.

3

Flip them and fry again for another 4 minutes on the second side.

4

Take them out on a cutting board and flatten the plantains. You can do this by smashing each chunk with the bottom of a glass or jar and applying pressure gently, so they don't break. Gently remove them from the bottom of the glass if they get stuck.

5

Put them back in the pan and fry again, on low heat, for about 2 or 3 minutes on each side, until golden brown.

6

Take them out on a paper towel.

7

Serve immediately. Sprinkle with salt, drizzle with extra virgin olive oil and enjoy as a snack, with eggs, or with your favorite dip.

Notes

Eat tostones immediately.

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2 Comments

  • Reply
    Ahysa Boutron
    February 11, 2023 at 10:35 am

    Where I’m from, Cartagena, Colombia, we dunk the once fried, flattened plantain in salted water before the second frying. It makes them crispy. I think you’ll love this variation.

    • Reply
      Claudia
      February 11, 2023 at 10:40 am

      Hi Ahysa, thank you so much for this tip. I’ll definitely try it next time I get some plantains <3. It probably also helps with making them more flavorful.

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