{"id":46391,"date":"2020-05-13T15:00:02","date_gmt":"2020-05-13T13:00:02","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46391"},"modified":"2026-11-06T19:31:20","modified_gmt":"2026-11-06T18:31:20","slug":"cake-fondant-chocolat-banane","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/cake-fondant-chocolat-banane\/","title":{"rendered":"G\u00e2teau prot\u00e9in\u00e9 banane chocolat : la recette du cake fondant"},"content":{"rendered":"\n<p>Ce g\u00e2teau prot\u00e9in\u00e9 banane chocolat se pr\u00e9pare en 40 minutes, pr\u00e9paration et four \u00e0 parts \u00e9gales, et apporte <strong>10 g de prot\u00e9ines et 220 kcal par part<\/strong>. Sign\u00e9e Amira, la recette associe 2 bananes bien m\u00fbres, 120 g de chocolat noir 70 %, 4 g de cacao et 60 g de <a href=\"https:\/\/www.fitadium.com\/424-whey-proteine\">whey<\/a> saveur chocolat, sans beurre ni huile ajout\u00e9s. Vous trouverez ci-dessous les ingr\u00e9dients, les \u00e9tapes, les valeurs nutritionnelles et les variantes (sans whey, v\u00e9g\u00e9tale, moins sucr\u00e9e).<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/amira-cake-choco-banane-a-la-une.jpg\" alt=\"Recette du cake chocolat, banane et whey\" class=\"wp-image-46401\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"quels-ingredients-pour-un-gateau-protein\"><strong>Quels ingr\u00e9dients pour un g\u00e2teau prot\u00e9in\u00e9 banane chocolat ?<\/strong><\/h2>\n\n\n\n<p>Pour un cake de 8 parts, il faut des ingr\u00e9dients simples. La banane lie le m\u00e9lange et l\u2019adoucit naturellement, la whey enrichit la recette, et le chocolat fondu apporte un c\u0153ur moelleux.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 bananes bien m\u00fbres (environ 237 g)<\/li>\n\n<li>60 g de <a href=\"https:\/\/www.fitadium.com\/conseils\/proteines\/whey\/\">whey<\/a> saveur chocolat (ici la <a href=\"https:\/\/www.fitadium.com\/312-superset-nutrition\">gamme Superset Nutrition<\/a>)<\/li>\n\n<li>30 g de farine de bl\u00e9 complet<\/li>\n\n<li>120 g de chocolat noir bio 70 %<\/li>\n\n<li>4 g de cacao en poudre non sucr\u00e9<\/li>\n\n<li>20 cl de cr\u00e8me de soja<\/li>\n\n<li>\u00c9dulcorant en poudre (selon votre go\u00fbt)<\/li>\n\n<li>1 pinc\u00e9e de sel<\/li>\n<\/ul>\n\n\n\n<p>R\u00e9capitulatif de la recette :<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Difficult\u00e9<\/th><th>Pr\u00e9paration<\/th><th>Cuisson<\/th><th>Temps total<\/th><th>Portions<\/th><\/tr><\/thead><tbody><tr><td>Facile<\/td><td>20 min<\/td><td>20 min<\/td><td>40 minutes<\/td><td>8 parts<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>La whey de cette recette vient de Superset Nutrition, en format 2 kg.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>100% Whey Prot\u00e9ine Advanced (2 kg), Superset Nutrition<\/strong> : 22 g de prot\u00e9ines et 115 \u00e0 121 kcal pour une portion de 30 g selon la saveur, en sept saveurs.<\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"1643\" GTM-data-nom=\"100% WHEY PROTEINE ADVANCED (2kg)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/1643-100-whey-proteine-advanced-2kg.html#\/16-gout-chocolat\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/39957-fit_540\/100-whey-proteine-advanced-2kg.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1643-100-whey-proteine-advanced-2kg.html#\/16-gout-chocolat\" title=\"100% WHEY PROTEINE ADVANCED (2kg)\">\n      100% WHEY PROTEINE ADVANCED (2kg)\n    <\/a>\n          <span class=\"product__price\">94.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">100% WHEY PROTEINE ADVANCED (2KG) : L&#039;alli\u00e9e de ta prise\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1643-100-whey-proteine-advanced-2kg.html#\/16-gout-chocolat\" title=\"100% WHEY PROTEINE ADVANCED (2kg)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<p>Les saveurs Chocolat, Choconut et Cookies contiennent de la caf\u00e9ine (ar\u00f4mes) : lis les pr\u00e9cautions de la fiche avant de les choisir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"comment-preparer-le-gateau-proteine-bana\"><strong>Comment pr\u00e9parer le g\u00e2teau prot\u00e9in\u00e9 banane chocolat ?<\/strong><\/h2>\n\n\n\n<p>La recette se fait en deux temps : une ganache chocolat-soja d\u2019un c\u00f4t\u00e9, un appareil \u00e0 la banane de l\u2019autre, assembl\u00e9s avant la cuisson. Suivez les \u00e9tapes dans l\u2019ordre.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Pr\u00e9chauffez le four \u00e0 180 \u00b0C. Dans un saladier, \u00e9crasez les 2 bananes \u00e0 la fourchette jusqu\u2019\u00e0 obtenir une pur\u00e9e lisse.<\/li>\n\n<li>Cassez le chocolat en morceaux dans un bol. Faites chauffer la cr\u00e8me jusqu\u2019au fr\u00e9missement, puis versez-la bouillante sur le chocolat. Remuez \u00e0 la cuill\u00e8re en bois jusqu\u2019\u00e0 obtenir une ganache onctueuse.<\/li>\n\n<li>Incorporez la pur\u00e9e \u00e0 la ganache, puis ajoutez la whey, la farine de bl\u00e9 complet, le cacao, la pinc\u00e9e de sel et l\u2019\u00e9dulcorant.<\/li>\n\n<li>M\u00e9langez jusqu\u2019\u00e0 obtenir une p\u00e2te homog\u00e8ne, sans grumeaux.<\/li>\n\n<li>Versez dans un moule \u00e0 cake. Enfournez 20 minutes \u00e0 180 \u00b0C en surveillant avec la pointe d\u2019un couteau : le c\u0153ur doit rester moelleux.<\/li>\n\n<li>Laissez ti\u00e9dir, d\u00e9moulez, puis d\u00e9coupez en 8 parts. D\u00e9gustez.<\/li>\n<\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"655\" height=\"655\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/amira-cake-choco-banane.jpg\" alt=\"D\u00e9tail recette cake choco banane\" class=\"wp-image-46402\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/amira-cake-choco-banane.jpg 655w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/amira-cake-choco-banane-150x150.jpg 150w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/amira-cake-choco-banane-600x600.jpg 600w\" sizes=\"auto, (max-width: 655px) 100vw, 655px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"combien-de-proteines-et-de-calories-dans\"><strong>Combien de prot\u00e9ines et de calories dans ce g\u00e2teau prot\u00e9in\u00e9 ?<\/strong><\/h2>\n\n\n\n<p>Chaque part apporte 10 g de prot\u00e9ines pour 220 kcal : environ 18 % de l\u2019\u00e9nergie vient des prot\u00e9ines, ce qui place ce cake parmi les aliments source de prot\u00e9ines. Les prot\u00e9ines contribuent \u00e0 augmenter la masse musculaire : c\u2019est une fa\u00e7on gourmande d\u2019en apporter en encas apr\u00e8s l\u2019entra\u00eenement, sans remplacer un repas complet.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Valeur nutritionnelle (par part)<\/th><th>Quantit\u00e9<\/th><\/tr><\/thead><tbody><tr><td>Calories<\/td><td>220 kcal<\/td><\/tr><tr><td>Prot\u00e9ines<\/td><td>10 g<\/td><\/tr><tr><td>Glucides<\/td><td>15 g<\/td><\/tr><tr><td>Lipides<\/td><td>12 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"quelle-whey-choisir-pour-un-gateau-prote\"><strong>Quelle whey choisir pour un cake prot\u00e9in\u00e9 ?<\/strong><\/h2>\n\n\n\n<p>Une whey saveur chocolat ou vanille s\u2019int\u00e8gre le mieux \u00e0 cette recette : sa saveur se fond dans le cake sans le dominer. Ici, la recette utilise la <a href=\"https:\/\/www.fitadium.com\/1643-100-whey-proteine-advanced-2kg.html\">100% Whey Advanced<\/a> en saveur chocolat. \u00c9vitez les isolats trop secs si vous cherchez un c\u0153ur moelleux, et ne d\u00e9passez pas 60 \u00e0 70 g pour ne pas ass\u00e9cher le cake. Pour une collation plus l\u00e9g\u00e8re, une <a href=\"https:\/\/www.fitadium.com\/553-proteine-minceur\">prot\u00e9ine minceur<\/a> reste possible. La chaleur ne fait pas perdre ses prot\u00e9ines \u00e0 la whey : <a href=\"https:\/\/www.fitadium.com\/conseils\/proteine-mythe-cuisson\/\">notre article sur la cuisson de la whey<\/a> l\u2019explique.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"comment-rendre-le-gateau-bien-fondant-et\"><strong>Comment garder un cake fondant et pas sec ?<\/strong><\/h2>\n\n\n\n<p>Le secret tient \u00e0 trois points. D\u2019abord, ne pas surdoser la whey : au-del\u00e0 de 70 g, elle absorbe l\u2019humidit\u00e9 et la mie devient s\u00e8che. Ensuite, choisir des bananes tr\u00e8s m\u00fbres, plus riches en eau et en sucres, qui gardent la mie tendre. Enfin, surveiller le four : sortez le cake d\u00e8s que la pointe du couteau ressort \u00e0 peine humide, car le c\u0153ur continue de cuire hors du four. Un s\u00e9jour trop long au four est la premi\u00e8re cause d\u2019un r\u00e9sultat sec.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"peut-on-l-adapter-sans-whey-vegan-ou-moi\"><strong>Peut-on l\u2019adapter : sans whey, version v\u00e9g\u00e9tale ou moins sucr\u00e9e ?<\/strong><\/h2>\n\n\n\n<p>Oui, la recette se pr\u00eate \u00e0 plusieurs variantes. Sans whey, remplacez les 60 g de poudre par 40 g de farine d\u2019avoine et ajoutez un peu de pur\u00e9e : l\u2019apport prot\u00e9ique baisse, la texture reste. Pour une version v\u00e9g\u00e9tale, le soja de la ganache l\u2019est d\u00e9j\u00e0 ; prenez une prot\u00e9ine v\u00e9g\u00e9tale saveur chocolat et un chocolat noir sans lait. C\u00f4t\u00e9 douceur, la banane et l\u2019\u00e9dulcorant suffisent le plus souvent ; un peu de sirop d\u2019agave est possible. Envie d\u2019une autre recette \u00e0 la banane ? Testez notre <a href=\"https:\/\/www.fitadium.com\/conseils\/banana-bread-proteine\/\">banana bread prot\u00e9in\u00e9<\/a>. Dans un registre plus chocolat\u00e9, essayez aussi notre <a href=\"https:\/\/www.fitadium.com\/conseils\/proteines\/pate-tartiner-proteinee\/\">p\u00e2te \u00e0 tartiner prot\u00e9in\u00e9e<\/a> maison.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"questions-frequentes\"><strong>Questions fr\u00e9quentes<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-atomic-blocks-ab-accordion ab-block-accordion\"><details><summary class=\"ab-accordion-title\"><strong>Combien de prot\u00e9ines contient ce g\u00e2teau prot\u00e9in\u00e9 ?<\/strong><\/summary><div class=\"ab-accordion-text\">\n<p>Chaque part apporte 10 g de prot\u00e9ines, soit 80 g pour le cake entier de 8 parts. Cet apport vient surtout de la whey, le reste des autres \u00e9l\u00e9ments.<\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-atomic-blocks-ab-accordion ab-block-accordion\"><details><summary class=\"ab-accordion-title\"><strong>Peut-on faire ce cake sans whey ?<\/strong><\/summary><div class=\"ab-accordion-text\">\n<p>Oui. Remplacez-la par 40 g de farine d\u2019avoine ou une prot\u00e9ine v\u00e9g\u00e9tale saveur chocolat. La texture reste moelleuse, mais l\u2019apport prot\u00e9ique par part diminue nettement.<\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-atomic-blocks-ab-accordion ab-block-accordion\"><details><summary class=\"ab-accordion-title\"><strong>Ce cake prot\u00e9in\u00e9 fait-il grossir ?<\/strong><\/summary><div class=\"ab-accordion-text\">\n<p>\u00c0 220 kcal la part, il se situe dans l\u2019ordre de grandeur d\u2019une collation. Aucun aliment ne fait grossir ou maigrir \u00e0 lui seul : c\u2019est le bilan calorique de la journ\u00e9e qui compte.<\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-atomic-blocks-ab-accordion ab-block-accordion\"><details><summary class=\"ab-accordion-title\"><strong>Comment conserver ce cake ?<\/strong><\/summary><div class=\"ab-accordion-text\">\n<p>Conservez-le 3 jours au r\u00e9frig\u00e9rateur dans une bo\u00eete herm\u00e9tique. Il se cong\u00e8le tr\u00e8s bien, de pr\u00e9f\u00e9rence d\u00e9coup\u00e9 en parts, pour d\u00e9congeler la quantit\u00e9 voulue et garder sa texture.<\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-atomic-blocks-ab-accordion ab-block-accordion\"><details><summary class=\"ab-accordion-title\"><strong>Peut-on remplacer le sucre dans la recette ?<\/strong><\/summary><div class=\"ab-accordion-text\">\n<p>Oui. La banane m\u00fbre apporte d\u00e9j\u00e0 de la douceur. Ajustez avec un \u00e9dulcorant en poudre ou un filet de sirop d\u2019agave selon vos envies, sans exc\u00e8s pour ne pas masquer le chocolat.<\/p>\n<\/div><\/details><\/div>\n\n\n\n<p>Cette recette est sign\u00e9e Amira. Retrouvez ses autres cr\u00e9ations gourmandes, comme les <a href=\"https:\/\/www.fitadium.com\/conseils\/crepes-proteinees-vanille-chocolat\/\">cr\u00eapes prot\u00e9in\u00e9es vanille chocolat<\/a> ou les <a href=\"https:\/\/www.fitadium.com\/conseils\/muffins-chocolat-peanut-butter\/\">muffins chocolat peanut butter<\/a>, parmi toutes nos recettes prot\u00e9in\u00e9es du blog.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ce g\u00e2teau prot\u00e9in\u00e9 banane chocolat se pr\u00e9pare en 40 minutes, pr\u00e9paration et four \u00e0 parts \u00e9gales, et apporte 10 g de prot\u00e9ines et 220 kcal par part. Sign\u00e9e Amira, la recette associe 2 bananes bien m\u00fbres, 120 g de chocolat noir 70 %, 4 g de cacao et 60 g de whey saveur chocolat, sans [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":46401,"comment_status":"closed","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1878],"tags":[2223,91,2222,172],"post_theme":[1932],"class_list":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>G\u00e2teau prot\u00e9in\u00e9 banane chocolat : la recette du cake fondant | Fitadium<\/title>\n<meta name=\"description\" content=\"G\u00e2teau prot\u00e9in\u00e9 banane chocolat en 40 minutes : 10 g de prot\u00e9ines et 220 kcal par part. 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