As a nursing mom, it’s crucial to fuel your body with nutritious foods that support your milk production and overall health. One of the most important things you can do for yourself during this time is to keep your energy levels up by snacking on healthy treats throughout the day. In this article, we’ll explore 20 delicious and nutritious lactation snack recipes that are perfect for nursing moms.
From oatmeal cookies with flaxseed to lactation smoothies with banana and almond butter, these recipes will give you the boost of energy and nutrients you need to keep going. We’ve included a variety of sweet and savory options, all made with wholesome ingredients that will support your milk production and overall well-being.
In this article, we’ll dive into each of these recipes in detail, providing step-by-step instructions and ingredient lists for each one. Whether you’re looking for something quick and easy or something more indulgent, we’ve got you covered.
Oatmeal Lactation Cookies with Flaxseed
These delicious cookies are specifically designed to support lactation and provide a natural boost to your milk supply. Made with rolled oats, flaxseed, and galactagogues like fenugreek and blessed thistle, these chewy treats will become your new favorite breastfeeding companion.
Ingredients:
– 2 cups rolled oats
– 1/2 cup all-purpose flour
– 1/4 cup brown sugar
– 1/2 cup coconut oil
– 1/2 cup honey
– 2 large eggs
– 2 teaspoons vanilla extract
– 1 teaspoon ground flaxseed
– 1/4 teaspoon fenugreek powder
– 1/4 teaspoon blessed thistle powder
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, whisk together oats, flour, and brown sugar.
3. In a separate bowl, mix coconut oil, honey, eggs, vanilla extract, flaxseed, fenugreek powder, blessed thistle powder, and salt.
4. Combine wet and dry ingredients; stir until a dough forms.
5. Drop by tablespoonfuls onto prepared baking sheet.
6. Bake for 12-14 minutes or until lightly golden.
Yield: 24 cookies
Cooking Time: 12-14 minutes per batch
Peanut Butter Energy Bites for Nursing Moms
Nourish your body and support your milk supply with these delicious and nutritious energy bites, perfect for busy nursing moms on-the-go!
Ingredients:
– 2 cups rolled oats
– 1 cup creamy peanut butter
– 1/4 cup honey
– 1/4 cup chopped dark chocolate chips (at least 70% cocoa)
– 1 tablespoon chia seeds
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine the oats, peanut butter, and honey. Mix until well combined.
2. Stir in the chocolate chips, chia seeds, and salt until a dough forms.
3. Use your hands to shape the dough into small balls, about 1-inch in diameter.
4. Place the energy bites on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
Cooking Time:
– None! These no-bake energy bites are ready to go in just a few minutes.
Lactation Smoothie with Banana and Almond Butter
Boost your breastmilk production with this creamy and delicious lactation smoothie, featuring the natural goodness of banana and almond butter. This easy-to-make recipe is perfect for busy moms who need a quick and nutritious pick-me-up to support their breastfeeding journey.
Ingredients:
– 1 ripe banana
– 2 tablespoons almond butter
– 1 cup frozen pineapple chunks
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey (optional)
– Ice cubes (as needed)
Instructions:
1. Combine the banana, almond butter, and pineapple chunks in a blender.
2. Add the almond milk and honey (if using). Blend until smooth and creamy.
3. Taste and adjust the sweetness or consistency as needed.
4. Pour into a glass and serve immediately.
Cooking Time: None! This lactation smoothie is ready in minutes.
Enjoy your delicious and nutritious Lactation Smoothie with Banana and Almond Butter!
Chewy Chocolate Chip Lactation Bars
Nourishing and delicious, these Chewy Chocolate Chip Lactation Bars are a perfect treat for breastfeeding mothers or anyone looking for a tasty way to support milk production.
Ingredients:
– 1 cup rolled oats
– 1/2 cup creamy almond butter
– 1/4 cup honey
– 1/4 cup unsweetened shredded coconut
– 1/2 cup dark chocolate chips (at least 70% cocoa)
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 350°F (180°C). Line an 8×8 inch baking dish with parchment paper.
2. In a large bowl, combine oats, almond butter, honey, and coconut. Mix until well combined.
3. Stir in chocolate chips and vanilla extract.
4. Press the mixture into the prepared baking dish.
5. Bake for 20-22 minutes or until lightly golden brown.
6. Remove from oven and let cool completely before cutting into bars.
Cooking Time: 20-22 minutes
Pumpkin Spice Lactation Muffins
Pumpkin Spice Lactation Muffins: A Delicious Treat for Breastfeeding Moms
These moist and flavorful muffins are perfect for breastfeeding moms looking to boost their milk supply naturally. With the added benefits of oats, fenugreek, and blessed thistle, these treats will become a staple in your lactation journey.
Ingredients:
– 1 1/2 cups all-purpose flour
– 1 cup rolled oats
– 1/2 cup brown sugar
– 1/2 cup canned pumpkin puree
– 1/4 cup honey
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– 1/2 cup chopped walnuts (optional)
– 1 tablespoon fenugreek seeds
– 1 tablespoon blessed thistle leaves
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together flour, oats, brown sugar, baking powder, salt, cinnamon, nutmeg, and ginger.
3. In a separate bowl, mix pumpkin puree, honey, and chopped walnuts (if using).
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Fold in fenugreek seeds and blessed thistle leaves.
6. Divide batter evenly among muffin cups.
7. Bake for 20-25 minutes or until a toothpick inserted comes out clean.
Blueberry Lactation Pancakes with Whole Wheat Flour
Boost your lactation with these delicious Blueberry Whole Wheat Lactation Pancakes! Made with wholesome ingredients, these pancakes are not only a treat but also packed with nutrients to support milk production.
Ingredients:
– 1 cup whole wheat flour
– 2 tablespoons rolled oats
– 1/4 cup sugar
– 2 teaspoons baking powder
– 1/2 teaspoon salt
– 1 cup low-fat milk
– 1 large egg
– 1 tablespoon honey
– 1/2 cup fresh or frozen blueberries
– Butter or oil for greasing the pan
Instructions:
1. In a bowl, whisk together flour, oats, sugar, baking powder, and salt.
2. In another bowl, combine milk, egg, and honey. Stir until well mixed.
3. Add wet ingredients to dry ingredients and stir until just combined. Do not overmix.
4. Gently fold in blueberries.
5. Heat a non-stick skillet or griddle over medium heat. Grease with butter or oil if necessary.
6. Drop batter by 1/4 cupfuls onto the pan.
7. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
8. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: Approximately 10-12 minutes per batch (makes 6-8 pancakes)
Avocado Toast with Brewer’s Yeast for Lactation
This recipe combines the creamy richness of avocado toast with the lactogenic benefits of brewer’s yeast, making it a perfect snack or breakfast option for breastfeeding mothers.
Ingredients:
– 2 slices whole grain bread
– 1 ripe avocado, mashed
– 1 tablespoon brewer’s yeast
– Salt and pepper to taste
– Optional: lemon juice, red pepper flakes, or chopped herbs for added flavor
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Sprinkle the brewer’s yeast evenly over the avocado.
4. Season with salt and pepper to taste.
5. Add optional lemon juice, red pepper flakes, or chopped herbs for extra flavor.
Cooking Time: None! This recipe is ready in just a few minutes.
Tips:
– Use fresh, ripe avocados for the best flavor and creamy texture.
– Adjust the amount of brewer’s yeast to your taste. Some women prefer a stronger or milder flavor.
– Enjoy as a snack or breakfast option throughout the day.
Trail Mix with Nuts, Seeds, and Dried Fruit
This sweet and salty trail mix recipe combines the perfect blend of nuts, seeds, and dried fruit for a healthy and satisfying snack on-the-go. With a variety of textures and flavors, this mix is perfect for hikers, campers, or anyone looking for a quick energy boost.
Ingredients:
– 2 cups mixed nuts (almonds, cashews, pecans)
– 1 cup pumpkin seeds
– 1/2 cup sunflower seeds
– 1 cup dried cranberries
– 1/2 cup raisins
– 1/4 cup dark chocolate chips
– Pinch of salt
Instructions:
1. In a large bowl, combine the mixed nuts, pumpkin seeds, and sunflower seeds.
2. Add the dried cranberries, raisins, and dark chocolate chips to the nut mixture.
3. Sprinkle a pinch of salt over the top and stir until everything is well combined.
4. Serve immediately or store in an airtight container for up to 2 weeks.
Cooking Time: None! This recipe is ready in just a few minutes.
Quinoa Lactation Granola with Honey
This Quinoa Lactation Granola with Honey recipe is specifically designed to support breastfeeding mothers’ nutritional needs, providing a boost of galactagogues and essential nutrients. This delicious and easy-to-make granola can be enjoyed as a snack or used as a topping for oatmeal or yogurt.
Ingredients:
– 1 cup quinoa
– 2 cups rolled oats
– 1/2 cup honey
– 1/4 cup maple syrup
– 1/2 teaspoon flaxseeds
– 1/2 teaspoon chia seeds
– 1/4 teaspoon lactation-enhancing herbs (such as fenugreek, blessed thistle, and red clover)
– Pinch of salt
Instructions:
1. Preheat oven to 325°F (165°C). Line a baking sheet with parchment paper.
2. In a large bowl, mix together quinoa, oats, honey, maple syrup, flaxseeds, chia seeds, lactation-enhancing herbs, and salt until well combined.
3. Spread the mixture onto the prepared baking sheet in an even layer.
4. Bake for 20-25 minutes or until lightly toasted, stirring occasionally to prevent burning.
5. Remove from oven and let cool completely before storing in an airtight container.
Cooking Time: 20-25 minutes
Sweet Potato Lactation Muffins with Cinnamon
These moist and flavorful muffins are packed with sweet potatoes, a natural galactagogue that can help support lactation. The addition of cinnamon provides an extra boost of flavor and potential benefits for milk supply.
Ingredients:
– 2 large ripe sweet potatoes, cooked and mashed
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1/2 cup granulated sugar
– 1/4 teaspoon baking powder
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon salt
– 1/2 cup unsalted butter, melted
– 1 large egg
– 1/2 cup plain Greek yogurt
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, combine mashed sweet potatoes, oats, flour, sugar, baking powder, cinnamon, and salt.
3. In a separate bowl, whisk together melted butter, egg, and Greek yogurt.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Divide batter evenly among muffin cups.
6. Bake for 20-25 minutes or until tops are golden brown.
Cooking Time: 20-25 minutes
Lactation Brownies with Dark Chocolate and Oats
These fudgy brownies are specifically designed to support breastfeeding moms’ milk production, thanks to the galactagogues oatmeal and brewer’s yeast. Rich dark chocolate adds a delicious twist.
Ingredients:
– 1 cup rolled oats
– 1/2 cup unsalted butter, at room temperature
– 1 cup granulated sugar
– 4 large eggs
– 1 teaspoon vanilla extract
– 1 cup brewed coffee or water
– 1/2 cup dark chocolate chips (at least 70% cocoa)
– 2 teaspoons brewer’s yeast (2,000-5,000 mg of galactose per teaspoon)
– Pinch of salt
Instructions:
1. Preheat oven to 350°F (175°C). Grease an 8×8-inch baking dish.
2. In a medium bowl, whisk together oats, sugar, and brewer’s yeast.
3. In a large bowl, cream butter and eggs. Add vanilla extract and mix well.
4. Gradually add the dry ingredients to the wet ingredients, alternating with coffee or water.
5. Melt dark chocolate chips in a double boiler or microwave-safe bowl. Allow cooling slightly before folding into the batter.
6. Pour the mixture into the prepared baking dish and smooth the top.
7. Bake for 25-30 minutes or until a toothpick inserted comes out clean.
Cooking Time: 25-30 minutes
Apple Cinnamon Lactation Bread
This moist and flavorful bread is specifically designed to support lactation, with ingredients like oats, flaxseeds, and brewer’s yeast that promote milk production. Made with real apples and a hint of cinnamon, this bread is perfect for snacking on while breastfeeding.
Ingredients:
– 2 cups whole wheat flour
– 1 cup rolled oats
– 1/2 cup brown sugar
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 cup chopped apples (Granny Smith or Honeycrisp)
– 1 tablespoon flaxseeds
– 1 packet brewer’s yeast
– 1/4 cup milk (cow or breastmilk)
– 1 large egg
– 1/4 teaspoon ground cinnamon
Instructions:
1. Preheat oven to 375°F (190°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, whisk together flour, oats, brown sugar, baking powder, and salt.
3. Add chopped apples, flaxseeds, brewer’s yeast, milk, egg, and cinnamon. Mix until just combined.
4. Pour batter into prepared loaf pan and smooth top.
5. Bake for 45-50 minutes or until a toothpick inserted comes out clean.
Cooking Time: 45-50 minutes
Spinach and Feta Lactation Quiche
Boost your breastmilk supply with this nutrient-rich quiche, packed with spinach and feta cheese. Perfect for nursing mothers, this recipe is a great way to incorporate lactogenic foods into your diet.
Ingredients:
– 1 pie crust
– 2 cups fresh spinach, chopped
– 1 cup grated feta cheese
– 1/2 cup heavy cream
– 4 large eggs
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Roll out the pie crust and place it in a 9-inch tart pan.
3. In a bowl, whisk together eggs, heavy cream, salt, and pepper.
4. Add chopped spinach and grated feta cheese to the egg mixture. Stir well.
5. Pour the mixture into the pie crust.
6. Bake for 35-40 minutes or until the quiche is set and the crust golden brown.
Cooking Time: 35-40 minutes
Banana Lactation Bread with Walnuts
This moist and delicious bread is perfect for breastfeeding mothers seeking to support their milk supply. Made with ripe bananas, oats, and walnuts, this recipe combines natural ingredients to promote lactation while satisfying your sweet tooth.
Ingredients:
– 3-4 ripe bananas
– 1 cup rolled oats
– 1/2 cup whole wheat flour
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/4 cup chopped walnuts
– 1 tablespoon honey or maple syrup (optional)
– 1 large egg
Instructions:
1. Preheat oven to 350°F (175°C). Grease a 9×5-inch loaf pan.
2. Mash bananas in a bowl and mix with oats, flour, baking powder, and salt.
3. Add chopped walnuts and honey/maple syrup (if using) to the banana mixture. Mix well.
4. Crack in the egg and stir until just combined.
5. Pour the batter into the prepared loaf pan and smooth the top.
6. Bake for 45-50 minutes or until a toothpick inserted comes out clean.
7. Remove from oven and let cool on a wire rack before slicing.
Cooking Time: 45-50 minutes
Lactation Energy Balls with Coconut and Dates
These bite-sized energy balls are a perfect snack for breastfeeding moms looking to support their milk supply. Made with nourishing coconut, sweet dates, and wholesome ingredients, they’re easy to make and delicious too!
Ingredients:
– 1 cup rolled oats
– 1/2 cup shredded coconut
– 1/4 cup pitted dates, chopped
– 1 tablespoon honey
– 1 tablespoon coconut oil
– 1/4 teaspoon vanilla extract
– Pinch of sea salt
Instructions:
1. In a medium bowl, combine oats, shredded coconut, and chopped dates.
2. In a small bowl, mix together honey, coconut oil, and vanilla extract.
3. Add the wet ingredients to the dry ingredients and stir until well combined.
4. Use your hands to shape the mixture into 12-15 balls, about 1 inch in diameter.
5. Place the energy balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
Cooking Time: None! These energy balls are best served chilled.
Chia Seed Pudding with Almond Milk for Lactation
Nourish your body and support your breastfeeding journey with this easy-to-make chia seed pudding recipe using almond milk. Rich in omega-3 fatty acids, protein, and fiber, chia seeds can help increase milk supply and overall lactation health.
Ingredients:
– 1/2 cup chia seeds
– 1 cup almond milk (unsweetened)
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds, almond milk, and honey or maple syrup (if using). Whisk until the chia seeds are well coated.
2. Cover the bowl with plastic wrap or a lid and refrigerate for at least 4 hours or overnight.
3. Once set, give the pudding a good stir to redistribute the chia seeds.
4. Serve chilled, garnished with your choice of toppings (e.g., sliced almonds, shredded coconut, or fresh fruit).
Cooking Time: Refrigeration time: 4 hours – overnight
Carrot Cake Lactation Muffins with Cream Cheese Frosting
Moist, flavorful muffins packed with nutrients and a tangy cream cheese frosting make this recipe a perfect treat for nursing moms and anyone looking to indulge in a delicious, healthy snack.
Ingredients:
– 1 1/2 cups rolled oats
– 1 cup grated carrots
– 1/2 cup almond flour
– 1/2 cup coconut sugar
– 1/4 cup unsalted butter, melted
– 2 large eggs
– 1/2 cup plain Greek yogurt
– 1 teaspoon vanilla extract
– Pinch of salt
– Cream cheese frosting (recipe below)
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together oats, carrots, almond flour, coconut sugar, and salt.
3. Add melted butter, eggs, Greek yogurt, and vanilla extract; stir until just combined.
4. Divide batter evenly among muffin cups.
5. Bake for 20-22 minutes or until tops are golden brown.
Cream Cheese Frosting:
– 8 ounces cream cheese, softened
– 1/2 cup unsalted butter, softened
– 1 teaspoon vanilla extract
– 2 cups powdered sugar
Whisk all ingredients until smooth and creamy. Spread or pipe onto cooled muffins.
Lactation Overnight Oats with Berries
Supporting lactation while savoring a delicious and nutritious breakfast – this recipe does just that! By incorporating galactagogues like oats, berries, and flaxseeds, these overnight oats promote milk supply and satisfy your morning cravings.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1/4 cup plain Greek yogurt
– 1 tablespoon chia seeds
– 1 teaspoon ground flaxseed
– 1 tablespoon honey or maple syrup (optional)
– Fresh berries of your choice (e.g., blueberries, raspberries, blackberries)
Instructions:
1. In a mason jar or container, combine oats, almond milk, Greek yogurt, chia seeds, and ground flaxseed. Stir until well combined.
2. Add honey or maple syrup if desired, then stir to distribute evenly.
3. Top with fresh berries.
4. Refrigerate overnight (or for at least 4 hours) to allow the oats to soak and the flavors to meld.
5. Serve chilled, garnished with additional berries if desired.
Cooking Time: None – simply refrigerate and enjoy!
Zucchini Lactation Bread with Flaxseed
Nourishing Bread for Nursing Mothers: Zucchini Lactation Bread with Flaxseed
As a nursing mother, you want to fuel your body with nutrient-rich foods that support healthy milk production and lactation. This zucchini lactation bread recipe incorporates flaxseed, which is packed with omega-3 fatty acids, fiber, and antioxidants – all essential for supporting breast health.
Ingredients:
– 2 cups whole wheat flour
– 1 cup grated zucchini
– 1/4 cup ground flaxseed
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1 tablespoon honey
– 1 large egg
– 1/2 cup plain Greek yogurt
Instructions:
1. Preheat oven to 375°F (190°C). Grease a 9×5-inch loaf pan.
2. In a bowl, combine flour, zucchini, flaxseed, baking powder, and salt.
3. In another bowl, whisk together honey, egg, and Greek yogurt.
4. Add the wet ingredients to the dry ingredients and mix until just combined.
5. Pour the batter into the prepared loaf pan and bake for 45-50 minutes or until a toothpick inserted comes out clean.
Cooking Time: 45-50 minutes
Dark Chocolate Lactation Bark with Nuts and Seeds
Nourish your body and satisfy your cravings with this rich and nutritious dark chocolate bark, packed with nuts and seeds for an added boost of lactation support.
Ingredients:
– 1 cup dark chocolate chips (at least 70% cocoa)
– 1/2 cup chopped almonds
– 1/4 cup chia seeds
– 1/4 cup flaxseeds
– 1 tablespoon coconut oil
– 1 teaspoon vanilla extract
Instructions:
1. Line a baking sheet with parchment paper.
2. Melt the dark chocolate chips in a double boiler or in the microwave in 30-second increments, stirring between each interval until smooth.
3. Stir in the chopped almonds, chia seeds, and flaxseeds.
4. Pour the mixture onto the prepared baking sheet.
5. Drizzle with coconut oil and vanilla extract.
6. Refrigerate for at least 30 minutes or until set.
Cooking Time: None! This recipe is no-bake and ready in just a few minutes.
Summary
Boost your milk supply with these delicious and nutritious lactation snack recipes! From oatmeal cookies to quinoa granola, these tasty treats are specifically designed to support breastfeeding moms. Enjoy peanut butter energy bites, chewy chocolate chip bars, and pumpkin spice muffins, all packed with ingredients like flaxseed, brewer’s yeast, and almonds. Whether you’re looking for a quick snack or a post-feed treat, there’s something on this list for everyone. Try them out and start feeling the benefits of a healthy lactation diet!