Breastfeeding Snacks to Help Boost Milk Supply

If you’re a breastfeeding mama, you are probably all too familiar with the all-consuming hunger that comes with feeding your baby. This is completely normal and to be expected! Breastfeeding requires an additional 330-400 calories a day, plus many moms report the feeling of extreme hunger and thirst right as their milk lets down. Connect with your health care provider or a lactation consultant for personalized advice or concerns about your milk supply.  

What Makes a Good Snack?

Having snacks for breastfeeding can help satisfy your hunger, but you can also prep snacks that help to boost or increase your milk supply. But what makes a good lactation snack? Some things to think about when choosing snacks for breastfeeding is that they are nutrient dense, balanced and convenient.  

Foods that Boost Milk Supply

Although there is no magic food that will take your supply from slowly dwindling to an oversupply, but some foods have been associated with promoting lactation. These are known as galactagogues. Galactagogues comes from the Greek word, mothers milk and are foods that may increase breast milk production. Some examples include oats, leafy greens, garlic, brewer's yeast, ginger, almonds, sesame seeds, fennel, and flaxseed.  Some moms find lactation teas helpful with increasing milk supply.  They often contain fenugreek, fennel, and/or milk thistle, which are known galactagogues.  Make sure to check with your medical provider before starting these supplements as it may not be safe for all women.  (risk of hypoglycemia with fenugreek.) 

Staying Hydrated

It is important to stay hydrated while breastfeeding because breastmilk is 88% water. Make sure to drink enough water to stay hydrated. Some fluids to help quench that thirst include coconut water, milk, sparkling water, and electrolyte drinks.  Caffeinated beverages have a diuretic effect and therefore do not aid in hydration.  

What to Avoid?

What kind of food and drinks should you be avoiding while breastfeeding? Avoid eating spicy foods, peppermint, parsley, or sage, or fish that are high in mercury. Avoid drinking alcohol, sugary drinks, or highly caffeinated drinks.   

Recipes

Making snacks for breastfeeding is easier than you think. We have included 10 recipes for snacks that are nutritious and coinvent.  

Some recipes include brewer's yeast. Brewer's yeast is used as a dietary supplement to help improve nutrition, which in turn may have the effect of increasing milk supply. Before taking brewer’s yeast, do your own research about it. Please note that any recipe that includes brewer's yeast is optional. 

1. No-Bake Oat Lactation Bites

Lactation bites are an extremely quick and easy snack for breastfeeding. They involve mixing all ingredients together and rolling them into balls before refrigerating. They are customizable so they are great for experimenting with new recipes.  

The base of the oat's recipe is: 

• 2 cups old-fashioned oats 

• 1/2 cup ground or milled flaxseed 

• 3 tablespoons brewer’s yeast 

• 1 cup peanut butter or almond butter 

• 1/2 cup honey 

• 1 teaspoon vanilla extract 

Add ins can include chocolate chips, coconut, sprinkles, nuts, or raisins.  

2. Nut butter and Dates

If you are craving something sweet, this could be the perfect snack for breastfeeding. They require few ingredients, are easy to prep, and are quick and easy to snack on with your one free hand.  

The ingredients include: 

• Pitted Medjool dates 

• Peanut or almond butter 

Once you have taken out the pits of dates, open them up and spread your choice of nut butter into the dates. You can customize the dates after this step. You can top the dates with chocolate chips, coconut flakes, nuts, or cover with melted chocolate. These are a great way to curb a sweet craving while remaining a nutrient dense lactation snack.  

3. Lactation Granola Bars

Lactation granola bars are a great snack to help boost milk supply. They include oats, ground flaxseed, and brewer's yeast which are excellent for milk production. They are also easy to prep and snack on throughout the day.  

The ingredients include:  

• 2 cups rolled oats 

• 1/2 cup peanuts 

• 1/2 cup raisins 

• 1/2 cup chocolate chips 

• 1/4 cup ground flaxseed 

• 3 tsp of brewer's yeast 

• 1 big pinch salt 

• 2 eggs 

• 1/2 cup milk of choice  

• 1/4 cup maple syrup  

• 1 tsp vanilla extract 

Baking instructions: 

1. Preheat oven to 375°F. 

2. Add all dry ingredients to a medium sized bowl and mix until evenly combined. 

3. Add all wet ingredients to a small bowl and whisk until combined. 

4. Pour the wet ingredients over the dry ingredients and mix until combined. 

5. Spray a baking dish with oil and add mixture to the dish. 

6. Spread around until the mixture into the dish. 

7. Bake for 25 minutes, or until the top feels firm. 

8. Let cool before cutting into and store in the refrigerator 

4. Trail Mix

Trail mix is an easy to prepare snack for breastfeeding. It stores well, and making a large batch will last you finish it. Trail mix is extremely customizable, so you can make it exactly to your liking. Nuts like almonds and walnuts are high in protein and healthy fats, dried fruits like apricots and raisins provide a natural source of fiber, and dark chocolate chips provide a little sweetness. Another great aspect is it's easy to eat with one hand while nursing!  

Simply choose the ingredients you would like to include in your trail mix and combine in a bowl. For example: 

• Almonds 

• Walnuts 

• Cashews 

• Dried apricots 

• Dried cherries 

• Raisins 

• Dark chocolate chips  

5. Yogurt Dip with Apples

Greek yogurt is an excellent source of protein for a lactation snack. This is a filling snack that can be prepped beforehand and provides a source of healthy fats and fiber. Yogurt dip is a twist on the classic snack of apples and peanut butter, with a protein packed twist. The ingredients include: 

• 1 cup of Greek yogurt 

• ½ a serving on vanilla protein powder (optional for extra protein) 

• ¼ cup of peanut or almond butter 

• 1/8 cup of honey  

• 1 teaspoon of cinnamon 

• 1 teaspoon of brewer's yeast  

• 1 apple of your choice  

Recipe: 

Combine honey, nut butter, and Greek yogurt. Once fully combined, add in protein powder, cinnamon, and brewer’s yeast. Lastly, cut an apple into slices, dip, and enjoy! 

6. Hummus and Veggies

Hummus is a healthy dip that is perfect for snacking while being a breastfeeding mom. Hummus can be bought at the store, but it is easier to make at home than you might think. The base of hummus are chickpeas, which is a legume, which is often linked to boosting milk supply. Hummus is also a great snack for breastfeeding high in protein, and the combination of chickpeas and garlic makes this nutrient dense snack a top choice for nursing moms. 

The ingredients include: 

• 1 can of chickpeas 

• 1/4 cup fresh lemon juice, 1 large lemon 

• 1/4 cup well-stirred tahini, try our homemade tahini recipe 

• 1 small garlic clove, minced 

• 2 tablespoons extra-virgin olive oil 

• 1/2 teaspoon ground cumin 

• Salt to taste 

• 2 to 3 tablespoons cold water 

• Dash ground paprika 

Recipe: 

1. In the bowl of the food processer (you could also use a blender), combine the tahini and lemon juice and process for one minute.  

2. Add the olive oil, minced garlic, cumin, and a 1/2 teaspoon of salt to the whipped tahini and lemon juice and process for one more minute.  

3. Drain your chickpeas and add to the food processor.  

4. Your hummus will likely be thick, so start adding one tablespoon of water at a time until the mixture until the perfect consistency is reached.  

5. Serve hummus with a dash of paprika and eat with carrots, cucumbers, or bell peppers.  

7. Lactation Smoothie

A smoothie is a great way to quickly get some added protein, nutrients, and a great way to get some added calories in your day to maintain or boost your milk supply. There are also many ways that you can customize a smoothie depending on what you like or what you are craving. Adding spinach, a teaspoon of chia seeds, flaxseeds, and brewer’s yeast is an excellent way of making your smoothie a nutrient dense snack for breastfeeding. You can also add a serving of protein powder or a cup of greek yogurt for extra protein and to satisfy your hunger. Overall, a smoothie is a great way to consume extra calories throughout the day. An example of a lactation smoothie is: 

Chocolate Cherry Smoothie: 

• 1 frozen banana 

• ¼ cup of oats 

• 1 teaspoon of chia seeds 

• 1 teaspoon of flax seeds 

• 1 teaspoon of brewers yeast 

• ½ cup of frozen cherries 

• ½  cup of Greek yogurt 

• 1 serving of chocolate protein powder 

• ½ cup of spinach 

• 1/3 cup of ice  

• ½ cup of milk  

If you want to prep your smoothies for the week, put each ingredient (besides the liquids) in a Ziplock bag and place into the freezer. When you are ready to drink, place frozen ingredients into the blender, add your milk and yogurt, and blend.  

8. Overnight Oats for Lactation

Overnight oats can be a great breakfast or snack when trying to boost or maintain milk supply. As previously mentioned, oats are a main food thought to increase milk supply. Along with the other recipes we have shared, adding extra ingredients can increase the snacks nutritional value and protein. There is no limit to the combinations of flavors that can be created using the same overnight oats base. The base ingredients include: 

• 1/3 cup of oats 

• 2/3 cup of milk 

Ad ins include: 

• 1 teaspoon of brewer’s yeast 

• 1 teaspoon of chia seeds 

• 1 teaspoon of flax seeds 

• ¼ cup of greek yogurt 

• 3 tablespoons of nut butter  

• A dash of cinnamon 

• ½ serving of protein powder 

• 1 tablespoon of honey or maple syrup 

• A teaspoon of vanilla    

You can top your oats with fresh or frozen fruit, granola, or more greek yogurt. Once all ingredients are combined, let the oat sit in an airtight container in the fridge for 3 to 8 hours, or overnight. Overnight oats are quick and easy to meal prep for the week and make a great snack for breastfeeding.  

9. Avocado Toast with and Egg OR Nut Butter and Banana Toast

Toast is a great way to fuel an increase in appetite in breastfeeding moms. Depending on if you are craving something savory or sweet, avocado toast with an egg can fill the savory and nut butter and banana toast can fill the sweet. Avocado and nut butter alike are healthy fats that can be helpful in satisfying hunger and increasing milk supply.  

• Avocado Toast Recipe: 

Begin by toasting your bread. While it is toasting, mash your avocado with salt, pepper, lemon juice, and red pepper flakes. Add this mixture to your toasted bread and top with a couple of diced baby tomatoes, and an egg cooked to your liking.  

• Nut Butter and Banana Toast 

Begin by toasting your bread and while your bread is toasting, slice a banana. Once your bread is toasted, spread your choice of nut butter on the bread and top with sliced banana, chia seeds, a sprinkling of cinnamon, and a drizzle of honey.  

10. Lactation Oat Muffins

An easy way to satisfy hunger are these lactation oat muffins. They are the perfect breastfeeding snack to grab during those middle of the night feeds, or even as a quick breakfast. With limited sugar and plenty of nutrients, oat muffins can be a quick and delicious snack for breastfeeding.  

The ingredients include: 

• 3 ripe bananas mashed 

• 2 eggs beaten 

• ¼ cup coconut oil 

• ½ cup nut butter 

• ⅓ cup brown sugar 

• ½ tsp salt 

• 1 tsp vanilla extract 

• 1 tbsp cinnamon powder 

• ¼ cup ground flaxseed 

• 1½ cups oat flour 

• 2 tsp baking powder 

  Recipe:

1. Preheat the oven to 420 degree Fahrenheit. Line a muffin pan with baking cups or brush with oil. 

2. Whisk mashed bananas, egg, coconut oil, nut butter, vanilla extract, cinnamon, sugar and salt in a bowl. 

3. In a separate bowl, stir together oat flour, ground flaxseed and baking powder. Transfer the wet ingredients to the dry. Mix until combined.  

4. Pour the batter into the greased or lined muffin tin. Top with walnut pieces or chocolate chips. 

5. Bake at 420 degrees for 6 minutes. Reduce the temperature to 350 degrees and bake for 20 minutes. 

6. Muffins will puff up and spring back when you touch the tops when ready. 

The Importance of Making Snacks for Breastfeeding

Having healthy and nutritious snacks on hand while you are breastfeeding is a crucial part of your breastfeeding journey; bonus is they help boost your milk supply. Taking care of your baby starts with taking care of yourself. Making sure you are nourishing your body is always important, especially if you are breastfeeding or pumping.  

Which recipes do you want to try? Follow us on Instagram where we will be making some of these breastfeeding snacks!  

Free Nutritional Resources for Breastfeeding Moms

If you have any questions about safe foods or supplements while breastfeeding, there are some free online resources you can access.  

1. InfantRisk Center: The InfantRisk Center team is group of experts with up-to-date knowledge about pregnancy, breastfeeding, and infant nutrition. Their website has a free hotline you can call during business hours and their team will answer questions about medications and breastfeeding.  

2. LacMed from the NIH: LacMed is a database of drugs and other chemicals that mothers may encounter while breastfeeding. The database explores the possible adverse effects in the infant and any possible alternatives where applicable. 

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