Diabetes Bites Newsletter

Type 1 or 2 Diabetes? Enjoy These Healthy, Low Carb Recipes That Are Also Delicious!

Nancy & Jenny of Integrated Diabetes Services dish up some of their favorite low-carb and high on taste recipes!

The BEST Healthy Peanut Butter Chocolate Chip Cookies:

Healthy Peanut Butter Chocolate Chip Cookies- no flour, no butter! Course Dessert

  • Prep Time 10 minutes
  • Cook Time 10 minutes
  • Total Time 20 minutes
  • Servings 14
  • Author: Kelley


  • 3/4 cups of old fashioned oats measured before blending into a flour, OR for paleo SUB almond flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1 egg
  • 2 tablespoons natural peanut butter for paleo sub almond butter
  • 2 tablespoons coconut oil softened
  • 4 tablespoons coconut sugar
  • 1 teaspoon vanilla extract
  • 1/4-1/3 cup chocolate chips


  1. Preheat oven to 350 degrees F.
  2. In a bowl mix/cream the egg with the coconut sugar, vanilla, softened coconut oil, and peanut butter.
  3. In a larger bowl mix the dry ingredients- oat flour (blend your oats in a high speed blender until a flour consistency is reached), salt, baking soda, and baking powder.
  4. Mix the wet and dry ingredients together thoroughly. The batter will be fairly wet and sticky.
  5. Add in the chocolate chips and refrigerate the batter for 10 minutes to make it easier to work with.
  6. (You can skip this step, it’s just a messier operation if you skip it)
  7. Form 1″ balls and place on greased cookie sheet (I used coconut oil to grease the sheet).
  8. Bake at 350 degree F for about 8-10 minutes or until slightly golden.
  9. Allow to cool a few minutes before removing.
  10. Nutrition facts (with oat flour): Calories= 104, Fat = 5g, Carbs = 12g, Protein = 2g

Find the original recipe here: http://kelleyandcricket.com/the-best-healthy-peanut-butter-chocolate-chip-cookies

Fabulous & Fast Flax Muffins:

In a coffee mug combine:

  • 1/4 cup ground flax seeds
  • 1 Tsp cinnamon
  • 1/2 Tsp baking powder (ideally the kind w/out aluminum…look at ingredients label)
  • Pinch of salt
  • I Also usually add 1 Tbsp each of hemp hearts and chia seeds too just for more Omega-3 fatty acids and fiber and protein

Add to dry mix in cup:

  • 1 egg
  • 1 Tsp vanilla
  • Few drops Stevia to taste
  • 1 Tsp butter or coconut oil (melted)
  • 2 Tbsp of banana make the muffin creamier

Tips: I often add one of the following to make it a bit different each time:

  • one strawberry cut in small pieces
  • one bite-worth of banana and a small handful of sunflower seeds.
  • 2 Tbsp pumpkin puree (no sugar) with 1/2 tsp pumpkin pie spice
  • 2 Tbsp apple sauce (no sugar) with 1/2 tsp apple pie spice and 1 tbsp oatmeal (not ground)


  1. Stir all ingredients thoroughly so the mixture is wet throughout. Make sure to stir at the bottom and sides of the mug.
  2. Cook in microwave for 1 minute 30 seconds
  3. Remove and turn upside down. Muffin will slide right out of the mug.
  4. Nutrition facts: Calories – 395, Fat = 20g, Carbs = 21g, Protein = 11g, Fiber = 8g
  5. ** Nutrition facts include ¼ of a banana. For other add ins, carbs will change.

If you don’t eat flax seeds, first work your way up from a teaspoon or two to the amount called for in this recipe, otherwise it will irritate your stomach. Due to the super high fiber content, drink at least 8 oz of liquid with the muffin.

Find the original recipe here: https://diabetesstories.com/2017/04/08/low-carb-recipes-from-dr-jody-stanislaw/

Banana Nut Sour Cream Loaf:


  • 1 1/4 C. Coconut Sugar
  • 1/2 C. White Sugar OR use Swerve brand alternative for reduction in sugar/carb content
  • 1 1/2 Ripe Banana mashed
  • 5 Tbs. Sour Cream
  • 2 Eggs Beaten
  • 1/4 Tsp. Salt
  • 1/2 or up to 3/4 C. chopped Walnuts
  • 1 Tsp. Baking Soda
  • 1 1/2 C. Oat Flour – Sifted
  • 1 Tsp. Vanilla Extract
  • (I add Chocolate Chips :-)


  1. Cream sugar and butter.

  2. Add rest of ingredients.

  3. Put into greased loaf pan.

  4. Bake at 350 degrees for 45-50 minutes (or until toothpick looks almost clean)

Nutrition info (14 slices per loaf) : Calories per slice – 238, Fat – 8g, Carbs = 40g, Fiber = 3g, Protein = 4g
* with chocolate chips and sugars as in recipe

Nutrition facts with Swerve sweetener: Calories/slice = 212, Fat = 8g, Carbs = 37g Fiber = 3g, Protein = 4g
* With Chocolate chips as in recipe

Divide slices for loaf into the amount of carbs per loaf to get the grams of carb per slice. OR make muffins and divide number of muffins into the carb count for the recipe to get grams of carb per muffin.