Are you looking for a gluten-free, flourless, and sugar-free cookie recipe that you can whip up in just a few minutes? We’ve got you covered with these delicious, healthy, and easy-to-make cookies. Made with just 3 simple ingredients—sesame seeds, pumpkin seeds, and ripe banana—these cookies are perfect for anyone who wants a quick snack or dessert that’s both nutritious and naturally sweetened.
A Brief History and the Allure of Gluten-Free Baking
As more people become conscious of their dietary needs and preferences, the demand for gluten-free and sugar-free alternatives has skyrocketed. Whether due to a gluten intolerance, celiac disease, or simply a desire to cut back on processed ingredients, gluten-free baking has become a central part of modern kitchens. These cookies tap into this growing trend by providing a nutrient-dense option that’s free of common allergens. By utilizing the natural sweetness of ripe bananas and the healthy fats found in seeds, you’ll enjoy a treat that satisfies without the guilt.
Ingredients You’ll Need
- 130 g (1 cup) sesame seeds
- 130 g (1 cup) pumpkin seeds
- 145 g (1 ripe banana, pulp)
These ingredients are readily available and packed with nutrients like healthy fats, fiber, and essential minerals, ensuring that this recipe isn’t just tasty, but also beneficial to your health.
Step-by-Step Instructions for the Perfect Gluten-Free Cookies
Step 1: Blend It All Together
Start by gathering your ingredients—130 g of sesame seeds, 130 g of pumpkin seeds, and 145 g of ripe banana pulp. To prepare, you’ll need a high-speed blender or food processor.
- Place the sesame seeds and pumpkin seeds into the blender.
- Add the ripe banana pulp to the seeds.
The banana acts as a natural binding agent, ensuring that the dough sticks together without needing flour or eggs. Blend the mixture until it forms a smooth, consistent dough. The goal is to have a dough that’s thick enough to scoop and shape into cookies, while still being slightly sticky.
Step 2: Shape Your Cookies
Next, preheat your oven to 180°C (350°F). While the oven is heating up, prepare a baking sheet by lining it with silicone baking paper to prevent sticking.
- Using a spoon, scoop out portions of the dough and place them on the lined baking sheet. Aim for small, cookie-sized rounds (about 2 inches in diameter).
- Gently flatten each portion into a round cookie shape with the back of the spoon.
Make sure to leave a little space between the cookies, although they won’t spread too much during baking.
Step 3: Bake to Perfection
Place your baking sheet in the preheated oven. Bake the cookies for 15-20 minutes, keeping an eye on them after the 15-minute mark.
- The cookies are ready when they turn a golden-brown color.
- Remove them from the oven and allow them to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.
These cookies should have a slightly crisp exterior and a chewy, soft inside, with a naturally sweet flavor thanks to the banana.
Nutrition Information (Per Serving)
These cookies are as healthy as they are delicious. Here’s a rough breakdown of the nutritional information per cookie, assuming the recipe yields about 10 cookies.
- Calories: 120 kcal
- Carbohydrates: 10 g
- Protein: 4 g
- Fat: 8 g
- Fiber: 2 g
- Natural Sugars: 5 g
With these cookies, you’re not only getting a tasty treat but also a snack packed with plant-based protein, healthy fats, and natural fiber. Plus, they’re free from refined sugars, making them an excellent option for those watching their sugar intake.
Why These Cookies Are a Healthy Choice
These cookies stand out for a few reasons:
Gluten-Free and Flourless
Since this recipe uses only seeds and bananas, it’s entirely free from gluten and flour. This makes it an excellent option for people who need to avoid gluten for medical reasons or who are looking for a lighter, more digestible snack.
No Refined Sugars
The ripe banana provides all the sweetness you need without any added sugars. The natural sugars in bananas are easier on your blood sugar levels, and they come with the added benefits of vitamins and potassium.
Rich in Healthy Fats and Protein
Both sesame seeds and pumpkin seeds are great sources of healthy fats and plant-based protein. Sesame seeds contain high levels of calcium and iron, while pumpkin seeds are rich in magnesium, zinc, and omega-3 fatty acids. Together, they provide a filling and nutritious base for these cookies.
How to Store These Cookies
To keep your cookies fresh and delicious, store them in an airtight container at room temperature. They’ll stay good for up to 5 days. If you want to extend their shelf life, you can refrigerate them for up to 2 weeks or freeze them for up to 3 months. Simply defrost and enjoy whenever you need a quick and healthy snack.
Conclusion: A Perfect Snack for Any Occasion
These gluten-free, flourless cookies are perfect for a quick breakfast on the go, a snack to pack in lunchboxes, or a healthy dessert to satisfy your sweet tooth. They’re also incredibly versatile, so feel free to experiment by adding a dash of cinnamon, a handful of raisins, or even some cacao nibs for a little extra flavor.
By keeping the ingredient list simple and nutritious, you can enjoy these cookies guilt-free, knowing that you’re treating yourself to something that’s as good for your body as it is for your taste buds. Whether you’re following a gluten-free diet or just looking for a healthier snack, these 3-ingredient cookies are sure to become a favorite in your kitchen.
