Diabetic Cooking


Banana nut bran muffins

Preparation time: 15 minutes. Baking time: 15–20 minutes. Cooling time: 5 minutes.


  • Vegetable cooking spray or paper muffin tin liners
  • 1 cup all-purpose flour
  • 1 cup wheat bran
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/4 cup chopped pecans
  • 1 1/2 cups mashed ripe banana (3 large bananas)
  • 1/4 cup vegetable oil
  • 1/2 cup firmly packed brown sugar
  • 1 egg white


Preheat oven to 375°F. Line 12 muffin cups with paper liners or spray with cooking spray. In a medium bowl, stir together flour, bran, baking soda, salt, and pecans. Set aside. In another bowl, beat together the banana and oil. Add brown sugar and egg white and beat until completely mixed. Stir in dry ingredients just until blended. Spoon mixture evenly into muffin cups, filling each about 3/4 full. Bake for 15 to 20 minutes. Allow muffins to cool in tins for 5 minutes before removing to a wire rack to complete cooling.

Yield: 12 muffins. Serving size: 1 muffin.

Nutrition Facts Per Serving:
Calories: 160, Carbohydrates: 27 g, Protein: 3 g, Fat: 6 g, Saturated Fat: <1 g, Sodium: 106 mg, Fiber: 3 g

Exchanges per serving: 2 starch, 1 fat. Carbohydrate choices: 2.

This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.