Banana Oat Bread (Diabetic-Friendly, GF, NF and great LCĀ option)

March 15, 2017
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Photo by Brian Coppola
  • Makes 3 small loaves
Author Notes

This is unbelievably easy: bananas, oats, eggs, and a sweetener. Banana Bread recipes are not usually diabetic friendly, but I have some quite positive reports on what I did - and I am including this low carb option in this description. I saw the (diabetic unfriendly) inspiration for this at Delish just the other day ( and tweaked it ever so slightly. It is a gluten-free banana bread that I shifted away from sweet to more of a savory by reducing the sweetener, using slightly green bananas, and topping with seeds. It really makes quite the difference.

For me, the diabetic friendly version was easy to figure. First, obviously, swap out the maple syrup for one more egg and a quarter cup of Splenda. Second, go with as green a banana as you can stand. As bananas ripen, the non-digestible carbs become free sugars. Your classic brown and soft banana is about 90% sugar, while the still slightly green banana is only about 10% (and it is high is "resistant starch"). So as long as your digestive tract can take it, the "unripe" banana is relatively friendly for diabetes II, particularly in this recipe. If you make the swaps I suggest here, each LOAF clocks in at only about 300 calories and although the data on green bananas are hard to come by, the entire loaf is probably floating between 4-8 g of added sugars. —Brian Coppola

What You'll Need
  • 3 medium bananas (just a touch of green and firm), sliced
  • 2 cups old-fashioned rolled oats
  • 2 large eggs
  • 1/4 cup pure maple syrup
  • 1 tablespoon baking soda
  • 1 teaspoon vanilla
  • 1 tablespoon caraway seeds (est. Amt)
  • 1 tablespoon poppy seeds (est. Amt)
  • 1 tablespoon sesame seeds (est. Amt)
  • 2 tablespoons no-salt roasted sunflower seeds (est. Amt)
  1. Preheat oven to 350F
  2. Place all the ingredients in a blender, and then blend them until you have a smooth batter (about 1 minute).
  3. Divide the batter between three small loaf pans (filling each about 3/4 full). I use some great gold-tone pans from Williams-Sonoma and have no trouble with sticking.
  4. Top the batter with sprinkling of the various seeds. My amounts here are just guesses. It could have been more.
  5. Bake for 25 minutes until the loaves are firm to the touch. Remove and cool in the pans for 5-10 minutes, then remove to a cooling rack.

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