Oh ... this iOS stuff is hurting my head.
I wanted to do the same, have a TableView with a navigation bar at the top, but there was no menu item "Paste in .. Navigation bar", just "Paste in .. Navigation controller".
In the end, the solution to this was simpler than I thought.
I just needed to add a table view controller to my storyboard, then CTRL + drag Segue from the "calling" view controller onto my new table view controller, and voila, it immediately gives me a navigation bar.
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