Oats are high-carb, but that doesn’t mean they’re off-limits to people with diabetes. These lighter oatmeal recipes have a moderate amount of carbohydrates and can be included in most diabetic meal plans.
20 Diabetic-Friendly Oatmeal Recipes
Updated on Apr. 24, 2023
1/19
Pumpkin Spice Oatmeal
Total Time
5 hours 10 min
Servings
6 servings
From the Recipe Creator:
There’s nothing like a bowl of warm oatmeal in the morning, and my spiced version works in a slow cooker. Store leftovers in the fridge. —Jordan Mason, Brookville, Pennsylvania
Nutrition Facts:
1 cup: 183 calories, 3g fat (1g saturated fat), 5mg cholesterol, 329mg sodium, 34g carbohydrate (13g sugars, 5g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
2/19
Flaxseed Oatmeal Pancakes
Total Time
20 min
Servings
4 pancakes
From the Recipe Creator:
I came up with this healthy and really tasty recipe because my husband loves pancakes. They have a great texture and cinnamon taste. —Sharon Hansen, Pontiac, Illinois
Nutrition Facts:
2 pancakes: 273 calories, 13g fat (2g saturated fat), 108mg cholesterol, 357mg sodium, 31g carbohydrate (10g sugars, 5g fiber), 10g protein. Diabetic Exchanges: 2 starch, 2 fat.
3/19
Oatmeal Dinner Rolls
Total Time
1 hour
Servings
1-1/2 dozen
From the Recipe Creator:
These fluffy rolls go perfectly with any meal. They have a delicious homemade flavor that's irresistible. I like them because they're not hard to make and they bake up nice and high. —Patricia Staudt, Marble Rock, Iowa
Nutrition Facts:
1 roll: 173 calories, 3g fat (1g saturated fat), 0 cholesterol, 221mg sodium, 33g carbohydrate (5g sugars, 1g fiber), 4g protein.
4/19
Overnight Oats with Yogurt
Total Time
10 min
Servings
6 servings
From the Recipe Creator:
I tasted muesli on a trip to Switzerland, and when I came home, I made it my way. Keep things interesting (and avoid midmorning munchies) by adding different fruits and nuts every day. —Maddie Kirk, Springfield, Pennsylvania
Nutrition Facts:
1/2 cup (calculated without fruit) : 249 calories, 9g fat (1g saturated fat), 3mg cholesterol, 46mg sodium, 36g carbohydrate (16g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 2-1/2 starch, 1 fat.
5/19
Blueberry Scones
Total Time
35 min
Servings
16 scones
From the Recipe Creator:
I love serving this blueberry scone recipe to visiting friends and family. I always make sure a have a few in the freezer. Just pop a frozen scone in the microwave for 20 seconds or so. —Joan Francis, Spring Lake, New Jersey
Nutrition Facts:
1 scone: 221 calories, 9g fat (5g saturated fat), 44mg cholesterol, 281mg sodium, 31g carbohydrate (7g sugars, 1g fiber), 5g protein.
6/19
Slow-Cooked Fruited Oatmeal with Nuts
Total Time
6 hours 15 min
Servings
6 servings
From the Recipe Creator:
The beauty of this breakfast is that you can set the slow cooker overnight and, with nothing more than a ladle, spoons and bowls, feed a crowd in
the morning. —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
1 cup: 306 calories, 13g fat (2g saturated fat), 4mg cholesterol, 28mg sodium, 45g carbohydrate (20g sugars, 6g fiber), 8g protein. Diabetic Exchanges: 3 starch, 2 fat.
7/19
Granola Bars
Total Time
30 min
Servings
3 dozen
From the Recipe Creator:
My husband and I enjoy these honey oatmeal granola bars every day. It’s a basic recipe to which you can add any of your favorite flavors. Try them with coconut or different kinds of chips, nuts and dried fruits. —Jean Boyce, New Ulm, Minnesota
Nutrition Facts:
1 bar: 167 calories, 9g fat (4g saturated fat), 10mg cholesterol, 54mg sodium, 21g carbohydrate (14g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
8/19
Pumpkin Oatmeal Muffins
Total Time
35 min
Servings
1-1/2 dozen
From the Recipe Creator:
It isn't considered Thanksgiving or Christmas in my house until these are on the table. Enjoy the flavors of pumpkin pie in easy-to-eat muffin form. &mdashCarol Hale, Sarver, Pennsylvania
Nutrition Facts:
1 muffin: 138 calories, 5g fat (1g saturated fat), 12mg cholesterol, 151mg sodium, 23g carbohydrate (13g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
9/19
Oatmeal Date Bars
Total Time
40 min
Servings
16 servings
From the Recipe Creator:
In no time at all, these oatmeal date bars will be ready for your family. They'll be surprised at how light and tasty these treats are. —Helen Cluts, Eden Prairie, Minnesota
Nutrition Facts:
1 bar: 182 calories, 4g fat (3g saturated fat), 10mg cholesterol, 114mg sodium, 35g carbohydrate (23g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat, 1/2 fruit.
10/19
Overnight Peach Oatmeal
Total Time
7 hours 10 min
Servings
6 servings
From the Recipe Creator:
Hearty oatmeal combined with bright, sweet peaches make this slow-cooker recipe a perfect breakfast or brunch. This is an excellent make-ahead meal for busy mornings. —Rachel Lewis, Danville, Virginia
Nutrition Facts:
3/4 cup: 163 calories, 2g fat (0 saturated fat), 0 cholesterol, 116mg sodium, 31g carbohydrate (13g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fruit.
11/19
Banana Oatmeal Pancakes
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
In our house, we sprinkle these whole wheat pancakes with a little confectioners' sugar because the banana is so sweet that you don't need syrup. —Patricia Swart, Galloway, New Jersey
Nutrition Facts:
2 pancakes: 155 calories, 4g fat (0 saturated fat), 0 cholesterol, 293mg sodium, 28g carbohydrate (4g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
12/19
Hearty Multigrain Pancakes
Total Time
20 min
Servings
4 pancakes
From the Recipe Creator:
Oats and whole wheat flour make these tasty pancakes extra hearty. Try them with applesauce spooned on top! —Jeri Tirmenstein, Apache Junction, Arizona
Nutrition Facts:
2 pancakes: 243 calories, 6g fat (1g saturated fat), 1mg cholesterol, 559mg sodium, 40g carbohydrate (11g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 2-1/2 starch, 1 fat, 1/2 fat-free milk.
13/19
Gluten-Free Banana Coffee Cake
Total Time
50 min
Servings
15 servings
From the Recipe Creator:
I created this gluten-free coffee cake for people on special diets. Those who are lactose intolerant, allergic to eggs or wheat, or avoiding gluten can all enjoy this delicious treat. —Pam Kaiser, Mansfield, Missouri
Nutrition Facts:
1 piece: 177 calories, 8g fat (1g saturated fat), 0 cholesterol, 124mg sodium, 26g carbohydrate (13g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
14/19
Baked Apple Oatmeal
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
I've tried a number of different types of fruit for this recipe, but apple seems to be my family's favorite. I mix the dry and wet ingredients in separate bowls the night before and combine them the next morning when it's time to make breakfast.—Megan Brooks, Saint Lazare, Quebec.
Nutrition Facts:
1 serving: 305 calories, 13g fat (2g saturated fat), 48mg cholesterol, 325mg sodium, 41g carbohydrate (20g sugars, 4g fiber), 8g protein. Diabetic Exchanges: 3 starch, 1-1/2 fat.
15/19
Raspberry Oat Bars
Total Time
45 min
Servings
2 dozen
From the Recipe Creator:
These sweet, fruity bars are wonderful with hot coffee or cold milk for a snack or afternoon treat. —Nourse Farms, Mary Nourse, South Deerfield, Massachusetts
Nutrition Facts:
1 bar: 95 calories, 3g fat (2g saturated fat), 7mg cholesterol, 45mg sodium, 17g carbohydrate (10g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
16/19
Seeded Whole Grain Loaf
Total Time
4 hours 20 min
Servings
1 loaf (1-1/2 pounds, 16 servings)
From the Recipe Creator:
My husband and I want whole grain bread, but we don't like the spongy store-bought whole wheat breads. I drastically altered one of my favorite batter bread recipes to create this earthy bread. It is crunchy, chewy and easy. The add-ins are just suggestions. Sometimes I use pepitas, sesame seeds or even 1/4 cup of a multi-grain hot cereal mix. —Amber Rife, Columbus, Ohio
Nutrition Facts:
1 piece: 128 calories, 3g fat (1g saturated fat), 2mg cholesterol, 199mg sodium, 21g carbohydrate (4g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
17/19
Granola Recipe
Total Time
15 min
Servings
3 cups
From the Recipe Creator:
The fiber-rich oats in this granola will quell your cravings with just a small serving. Keep some handy in a small airtight container for moments when your stomach takes over. —Taste Recipes Test Kitchen
Nutrition Facts:
1/4 cup: 102 calories, 3g fat (1g saturated fat), 3mg cholesterol, 14mg sodium, 16g carbohydrate (6g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
18/19
Chewy Honey Granola Bars
Total Time
25 min
Servings
20 servings
From the Recipe Creator:
There's sweetness from the honey, chewiness from the raisins, hints of chocolate and cinnamon, and a bit of crunch. To save a few for later, wrap individual bars and place in a resealable freezer container. When you want a satisfying treat on short notice, just grab one and let it thaw for a few minutes. —Tasha Lehman, Williston, Vermont
Nutrition Facts:
1 bar: 178 calories, 5g fat (2g saturated fat), 6mg cholesterol, 81mg sodium, 32g carbohydrate (17g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
19/19
