Diabetes Bites - curated collection of recipes for type 1 & type 2 diabetes

A curated collection of recipes for type 1 and type 2 diabetes by a diabetes educator and nutritionist, complete with nutritional information.

Oatmeal Green Smoothie Muffins

Original recipe: https://thenaturalnurturer.com/oatmeal-green-smoothie-muffins


  • Blender
  • Muffin tin


  • 2 cups rolled oats, uncooked Gluten Free option, use gluten free oats
  • 1 teaspoon baking soda
  • ¼ teaspoon kosher salt
  • 1 teaspoon cinnamon
  • 2 large eggs (you can substitute with 2 “flax eggs” to make it egg-free)
  • ¼ cup milk of choice (I use unsweetened almond milk, but you can use whatever your family prefers)
  • ¼ cup avocado oil or melted coconut oil
  • 1½ teaspoon apple cider vinegar
  • 2 medium very ripe bananas (you can substitute with 1 cup unsweetened applesauce)
  • ? cup honey or maple syrup
  • ½ Tablespoon pure vanilla extract
  • 2 handfuls baby spinach


  1. Preheat oven to 350? and line a 12-hole muffin tin with liners.
  2. In your blender, combine uncooked oats, baking soda, salt, and cinnamon. Blend on high-speed until the oats break down into a fine flour. Pour oat flour mixture into a medium mixing bowl and set aside.
  3. In your now empty blender, add milk, eggs, oil, vinegar, mashed banana, honey/maple syrup, vanilla, and spinach in that order.It is important to put into the blender in that order so the blender blades can easily move to puree the spinach.  Blend on high-speed until the spinach is liquefied and there are no leafy pieces remaining.
    NOTE: If you have a high-speed blender prefer to blend everything together all at once, you absolutely can. Just combine everything (starting with the wet ingredients first) in your blender and puree until you have a smooth batter and no leaves of spinach remaining.
  4. Pour contents of the blender into the bowl with the oat flour. Stir until combined, being sure not to over mix (this can lead to dense, flat muffins).
    Portion batter out between the 12 muffin tin liners.
  5. Bake for 17-20 minutes or until a toothpick inserted into the middle of a muffin comes out clean. If you have a kitchen thermometer, cook until the muffins have an internal temperature of 200?.This will ensure they are cooked through, but not overcooked.
  6. Cool in a pan for 10 minutes before transferring the muffins to a cooling rack.


  • Enjoy warm or allow to cool completely before storing in the fridge for up to 5 days or in a freezer for up to a month.


            This recipe was one of my first and I have played around with it quite a bit as I have become a better recipe developer.

            In July of 2023, I made a few minor changes to the recipe in hopes of giving you all more consistent results. However, as my most popular that has become a staple in many homes, you have asked to have the original recipe restore, which I have done.

            However, if you found that updated recipe and loved it, I wanted to include it here for you.

            • 2 cups rolled oats (uncooked
            • 1/2 teaspoon baking sod
            • 1 teaspoon baking powder
            • 1/4 teaspoon salt
            • 1 teaspoon cinnamon
            • 2 large eggs
            • 1/4 cup milk of choice
            • 1/4 cup avocado oil or melted coconut oil
            • 1 cup mashed ripe banana
            • 1/3 cup honey or maple syrup
            • 1/2 Tablespoon vanilla extract
            • 2 cups loosely packed baby spinach

            Follow the directions for the original recipe above to mix and bake.