Diabetic Friendly

Diabetic Friendly, Dairy Free Zucchini Walnut Spiced Muffins

At the Virginia Renaissance Faire, I often get asked if I have anything diabetic friendly. And people dealing with diabetes are delighted when I say, “Yes! I do have diabetic friendly baked goods.” One of my taste testers, who is diabetic, once told me, ” I didn’t know diabetic friendly baked goods even existed” as she happily ate a Diabetic Friendly Cherry Almond Scone.

When I first set out to create diabetic baked goods, I knew I had to do something about the flour mix. All-purpose flours contain 22 carbohydrates per 1/4 cup- far too many carbs to allow room for additional ingredients.  My Diabetic Flour Mix was the result of extensive experimentation to produce a flour mix that was high in fiber, high in protein, low in carbs and tasted good!

This recipe is presented as a suggestion and may not be appropriate for all diabetics. Please check with your doctor or dietitian to determine if food items made using this recipe can be safely incorporated into your diet.

The Inside Scoop

When both volumetric and weight measures are provided, the volumetric measures should be considered approximations. The standard measure for a cup of Splenda is 24 grams. By volume, this measure will be less than 1 cup. Precise measuring is essential for diabetic baking to ensure accurate carbohydrate counts.

Zucchini contains a lot of water. It is essential to remove as much of this water as possible for a successful bake. To do so, at least one week ahead, peel and grate your zucchini(s); You will want to grate at least two medium sized zucchinis. Place the grated zucchini in a watertight sealable container and freeze. Three days before baking, remove the frozen grated zucchini from the freezer and place the container in a refrigerator to thaw. You will see a lot of water sitting in the container as the zucchini thaws. Once the zucchini has thawed, pour off the excess water, measure out 300 grams of zucchini, then squeeze as much remaining water out of the zucchini as possible. You will have about 100 grams of fairly dry zucchini.

300 grams of thawed zucchini still containing excess water.
After the excess remaining water has been removed, the zucchini will appear fairly dry and weigh about 100 grams.

I make my own applesauce; this allows me to control the thickness. If you are using purchased applesauce, place twice the required amount into a small saucepan and cook on a low heat until the applesauce is about the same thickness as egg whites and the applesauce coats a spoon. Cool the applesauce to room temperature.

Crack eggs into a small bowl before adding to the batter. That way, it is easy to remove any bits of eggshell or bloody eggs.

Combine my Diabetic Flour Mix, seasonings, sweeteners, baking soda, baking powder and salt in a separate bowl; mix until leaveners and salt are evenly distributed throughout the flour; this helps to ensure an even rise.

Wheat bran is fiber and absorbs moisture poorly. It is essential to refrigerate the prepared batter to allow the flours to absorb moisture and reduce the grittiness of the bran. For extended refrigeration time, be sure to label your covered bowl with the name of the batter and the time of refrigeration.

I use a 2 ounce muffin as my standard when measuring out batter. However, with only 12 1/2 carbohydrates per two ounce muffin, one can easily make this a larger 3 ounce muffin and still have only 18 1/2 carbs per muffin.

Two ounce muffins, ready to bake.
These muffins rise beautifully!

When your muffins are done baking and have cooled for 10-15 minutes, it is important to remove them from the pans so that the muffins do not stick to the pans or become wet from condensation as they cool.

At only 12 1/2 carbs per 2 ounce muffin, you may be able to enjoy two!

Diabetic Friendly Zucchini Walnut Spiced Muffins

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By Connie Teunis Serves: Makes 10 2-ounce muffins with less than 12 ½ carbs per muffin!
Cooking Time: 20 minutes

A delicious diabetic friendly zucchini walnut spiced muffin that is high in flavor, high in protein, high in fiber and low in carbohydrates. At only 12 1/2 carbohydrates per two ounce muffin, enjoy two!


  • 300 grams Zucchini-Grated, frozen, thawed and squeezed dry to make about 100 grams. (8 carbs)
  • 92 g./ 1 c. My Diabetic Friendly Flour Mix (55 carbs)
  • ¾ t. Baking Powder (1 carb)
  • ¼ t. Baking Soda
  • 1 t. Cinnamon (2 carbs)
  • ¼ - ½ t. Grated Cloves, per taste preference (½ carb)
  • ¼ t. Nutmeg (opt.) (¼ carb)
  • ¼ t. Ginger (opt.) (¼ carb)
  • ¼ t. Salt
  • ¼ t. Kelp Powder (opt.)
  • 12 g./ 1 T. Splenda Sugar Mix or Brown Sugar Mix (12 carbs)
  • 18 g./ ¾ c. Splenda Granulated Sugar Substitute (18 carbs)
  • 10 g./ ½ T. Molasses (8 carbs)
  • 4 Large Eggs
  • 1 T. Olive Oil
  • 63 g./ ¼ c. Thick unsweetened Applesauce (approximately 13 carbs)
  • 1 t. Vanilla (½ carb)
  • 60 g./ ½ c. Chopped Walnuts (8 carbs)
  • Total carbs: 126 grams of carbohydrates



At least one week before making these muffins, peel and grate your zucchini. Place the grated zucchini in a sealable container and freeze.


Three days before making these muffins, place your container of grated zucchini in a refrigerator to thaw. A large amount of water will come out of your zucchini.


When you are ready to make these muffins, measure out 300 grams of grated zucchini. Try to get as little excess water as possible. Squeeze any remaining water out of the grated zucchini so that the zucchini appears fairly dry. You will have about 100 grams of zucchini. Set aside in a medium-small bowl.


In a medium-large bowl, place the diabetic flour mix, baking powder, baking soda, cinnamon, grated cloves (to taste), nutmeg (if using), ginger (if using), salt, kelp (if using), Splenda Sugar Mix and Splenda Granulated.


In the bowl with the zucchini, add the molasses, eggs, olive oil, thickened applesauce, and vanilla. Whisk together to mix thoroughly.


Pour the zucchini-egg mixture into the flour mixture; stir well to combine. Cover and refrigerate for at least 2 hours or overnight.


Thirty minutes before baking, preheat the oven to 350 degrees. Place the chopped walnuts on a shallow baking tray and bake for 5 minutes until the aroma rises and walnuts are just barely starting to brown. Remove from the oven; cool.


While the walnuts cool, spray 10 regular size muffin cups with a non-stick cooking spray; set aside.


Remove the zucchini batter from the refrigerator. With an electric mixer, beat the batter on a medium speed for 1-2 minutes to incorporate air; batter will lighten in color as air is incorporated. Add the toasted, cooled walnuts; stir in by hand.


Measure 2 ounces of batter into each muffin cup. Place the muffin tins in the oven and bake for 20 minutes or until a metal cake tester comes out clean when inserted into the middle of the muffin. Remove from the oven and place onto a cooling rack.


Cool for 10 minutes, then remove muffins from muffin tins and cool completely.




Store muffins in the refrigerator.


Diabetic Flour Mix

Ingredients                                                 Carbs        

30.0g./ 4T Sprouted Whole Wheat
         Or Whole Wheat Flour 21.0              21.0g. 
27.5g./ 5T Wheat Germ*                              12.5 
16.0g./ 4T Wheat Bran*                                 7.0 
   7.0g./ 1T       Amaranth ***                         4.75
 11.0g./ 2T      Oat Flour**                             10.0

91.5g  per cup                                               55.25 carbohydrates per cup 

* Grind in a coffee grinder or a grinder specifically for grinding grains

** Look for oat flours with lower carbohydrate counts

***Amaranth can be found among gluten-free flours or at health food 
stores. If not, substitute cornstarch, potato starch or tapioca starch, although the carbohydrate content is slightly higher.

Nutrition Information Per Cup of Flour:
Total Carbs:              55.25 g.
Total Fat:                     4.75 g.
Total Fiber:              16.13 g.
Sugar and “other”: 23.00 g.
Protein:                    17.10 g.

To make a larger batch of flour to store for future use:

Ingredient x5

Sprouted Whole Wheat
           Or Whole Wheat Flour 150.0g.
Wheat Germ                              137.5g.
Wheat Bran                                  80.0g.
Amaranth                                     35.0g.
Oat Flour                                       55.0g.
Total weight for 5 cups:         457.5 g.

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