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Diabetic-Friendly Banana Oat Muffins

ByHannah Peterson

Diabetic-Friendly Banana Oat Muffins

Fluffy • Naturally sweet • Fiber-rich • No added sugar

There’s something magical about a warm banana muffin fresh from the oven, and this diabetic-friendly version delivers all the comfort without the sugar crash. These muffins are naturally sweetened with a touch of ripe banana and supported by high-fiber oats and almond flour, helping maintain stable blood sugar levels while still tasting like classic bakery muffins.

Soft, golden, moist, and topped with banana slices and oats… absolute perfection.

📝 Ingredients (Makes 10–12 Muffins)

Dry Ingredients

  • 1 cup almond flour
  • 1 cup old-fashioned oats (or ¾ cup quick oats)
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • Pinch of salt

Wet Ingredients

  • 1 large ripe banana, mashed (about ½ cup)
  • 2 large eggs
  • ⅓ cup unsweetened Greek yogurt (or sour cream)
  • ¼ cup unsweetened almond milk
  • 2 tbsp melted butter or coconut oil
  • ¼ cup monk fruit or allulose
  • 1 tsp vanilla extract

Optional Toppings

  • Banana slices
  • Pinch of oats
  • Chopped walnuts (diabetic-friendly crunch!)

👩‍🍳 Instructions

1️⃣ Prep

Preheat oven to 350°F (175°C).
Line a muffin pan with paper liners.

2️⃣ Mix Dry Ingredients

In a bowl, whisk together:

  • almond flour
  • oats
  • baking soda & baking powder
  • cinnamon
  • salt

3️⃣ Mix Wet Ingredients

In another bowl, combine:

  • mashed banana
  • eggs
  • Greek yogurt
  • almond milk
  • melted butter
  • vanilla
  • monk fruit sweetener

Whisk until smooth.

4️⃣ Combine

Pour the wet mixture into the dry ingredients.
Mix gently until just combined — don’t overmix.

Batter will be slightly thick.

5️⃣ Fill & Top

Scoop into muffin cups about ¾ full.
Add a banana slice and a few oats on top (optional but so pretty!).

6️⃣ Bake

Bake 18–22 minutes, or until golden and a toothpick comes out clean.
Cool on a rack (this also improves texture and keeps them moist).

🍌 Nutrition (Approx. per Muffin)

  • Calories: ~135
  • Net Carbs: 10–12g
  • Fiber: 3–4g
  • Sugar: 2–3g (from banana only, no added sugar)
  • Protein: 5g

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