Diabetic-Friendly Banana Muffins

Diabetic-Friendly Banana Muffins

✅ Why This Version Is Better

• No refined sugar
• Lower carbs (uses almond flour)
• Higher fiber
• Healthy fats to reduce glucose spikes

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🧾 Ingredients (Makes 8–10 muffins)

• 2 medium very ripe bananas (the only natural sweetener)
• 2 large eggs
• 1 cup almond flour
• ¼ cup oat flour (or coconut flour – see note below)
• 1 tsp baking powder
• ½ tsp baking soda
• 1 tsp cinnamon (helps with blood sugar control)
• 1 tsp vanilla extract
• 2 tbsp melted coconut oil or olive oil
• Optional: 1–2 tbsp erythritol or monk fruit sweetener (if you want sweeter)
• Optional: 2 tbsp chopped walnuts (adds healthy fats & fiber)

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👩‍🍳 Instructions

1. Preheat oven to 350°F (175°C). Line a muffin tin.
2. Mash bananas until smooth.
3. Add eggs, oil, and vanilla. Mix well.
4. In another bowl, combine almond flour, oat flour, baking powder, baking soda, and cinnamon.
5. Mix dry ingredients into wet ingredients until combined.
6. Fold in walnuts if using.
7. Fill muffin cups ¾ full.
8. Bake 18–22 minutes until a toothpick comes out clean.
9. Let cool before eating (this improves texture).

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🔢 Approximate Nutrition (Per Muffin, 10 muffins)

• ~140 calories
• 6–8g carbs
• 3g fiber
• 5g protein
• No added sugar

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📝 Important Notes for Blood Sugar

• Stick to 1 muffin per serving
• Pair with protein (Greek yogurt, eggs, nuts)
• If you’re very carb-sensitive, replace oat flour with 2 tbsp coconut flour (it absorbs more liquid and lowers carbs further)