As a busy mom, it can be challenging to find time to nourish your body while also meeting the demands of breastfeeding. However, with the right lactation snacks, you can fuel your body and support milk production without sacrificing precious moments with your little ones. In this article, we’ll explore 18 delicious and nutritious lactation snack recipes that are perfect for busy moms on-the-go.
From sweet treats like oatmeal lactation cookies and banana muffins to savory bites like quinoa salads and peanut butter protein balls, we’ve got you covered. Whether you’re looking for a quick pick-me-up or a post-nursing session treat, these recipes are sure to satisfy your cravings while supporting your breastfeeding goals.
Oatmeal lactation cookies with flaxseed and brewer’s yeast
These wholesome cookies are perfect for breastfeeding mothers looking to support their milk production. With the added benefits of flaxseed and brewer’s yeast, these treats not only taste delicious but also provide a boost of omega-3 fatty acids and probiotics.
Ingredients:
– 2 cups rolled oats
– 1 cup all-purpose flour
– 1/2 cup unsalted butter, softened
– 1/4 cup honey or maple syrup
– 2 large eggs
– 1 tablespoon flaxseed meal
– 1 teaspoon brewer’s yeast
– 1/2 teaspoon baking soda
– 1/4 teaspoon salt
– Optional: chopped nuts or chocolate chips for added flavor and texture
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 baking soda.
3. In a separate bowl, cream together butter and honey or maple syrup until smooth.
4. Add eggs, flaxseed meal, and brewer’s yeast to the wet ingredients; mix well.
5. Combine wet and dry ingredients; stir until a dough forms.
6. Scoop tablespoon-sized balls onto the prepared baking sheet.
7. Bake for 12-15 minutes or until lightly golden.
Cooking Time: 12-15 minutes
Lactation energy balls with dates and almonds
As a breastfeeding mom, it’s essential to fuel your body with nutrient-dense foods to support milk production and energy levels. These lactation energy balls made with dates and almonds provide a natural boost of galactagogues, which help increase milk supply.
Ingredients:
– 1 cup pitted dates
– 1/2 cup rolled oats
– 1/4 cup sliced almonds
– 1 tablespoon honey
– 1 teaspoon flaxseeds
– Pinch of sea salt
Instructions:
1. In a food processor, blend the dates until they form a sticky dough.
2. Add the oats, almonds, honey, and flaxseeds to the processor. Process until well combined.
3. Roll the mixture into small balls, about 1 inch in diameter. You should end up with around 12-15 energy balls.
4. Store the energy balls in an airtight container at room temperature for up to 5 days or refrigerate for up to 2 weeks.
Cooking Time: None! These no-bake bites are ready to go as soon as you’ve rolled them out.
Enjoy your lactation-boosting energy balls and feel empowered to nourish yourself and your little one!
Banana lactation muffins with coconut and walnuts
These muffins are a perfect treat to fuel your busy day, packed with nutritious ingredients like bananas, coconut milk, and walnuts. They’re easy to make and will satisfy your sweet tooth.
Ingredients:
– 3 large ripe bananas, mashed
– 1 1/2 cups all-purpose flour
– 1 cup rolled oats
– 1/2 cup unsweetened shredded coconut
– 1/4 cup chopped walnuts
– 1/2 cup coconut milk
– 1/4 cup granulated sugar
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1 large egg
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin.
2. In a bowl, whisk together flour, oats, coconut, walnuts, sugar, baking powder, and salt.
3. In another bowl, combine mashed bananas, coconut milk, and egg.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until a toothpick comes out clean.
Cooking Time: 20-22 minutes
Pumpkin spice lactation granola bars
These delicious granola bars are specifically designed to support lactation and feature the warm, comforting flavors of pumpkin spice. With rolled oats, nuts, and seeds, they’re a healthy snack that’s perfect for on-the-go.
Ingredients:
– 2 cups rolled oats
– 1 cup chopped almonds
– 1/2 cup sunflower seeds
– 1/4 cup pumpkin puree
– 1/4 cup honey
– 1/4 cup brown sugar
– 1 teaspoon vanilla extract
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– Pinch of salt
Instructions:
1. Preheat oven to 325°F (165°C). Line an 8×8 inch baking dish with parchment paper.
2. In a large bowl, combine oats, almonds, sunflower seeds, and pumpkin puree.
3. In a separate bowl, mix together honey, brown sugar, vanilla extract, cinnamon, nutmeg, and salt. Pour mixture over oat mixture; stir until combined.
4. Press mixture into prepared baking dish. Bake for 20-25 minutes or until lightly golden.
5. Let cool completely before cutting into bars.
Cooking Time: 20-25 minutes
Chocolate chip lactation cookies with oats and chia seeds
Moist and chewy, these lactation cookies are packed with nutrients and flavor. Made with rolled oats, chia seeds, and dark chocolate chips, they’re the perfect treat to fuel your day.
Ingredients:
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1/4 cup unsweetened cocoa powder
– 1 teaspoon baking soda
– 1/4 teaspoon salt
– 1/2 cup lactation cookies (see note)
– 1/2 cup dark chocolate chips
– 1 tablespoon chia seeds
– 1/4 cup maple syrup
– 1/4 cup coconut oil, melted
– 2 large eggs
– 1 teaspoon vanilla extract
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together oats, flour, cocoa powder, baking soda, and salt.
3. In a large bowl, combine lactation cookies, chocolate chips, chia seeds, maple syrup, melted coconut oil, eggs, and vanilla extract. Mix until smooth.
4. Gradually add the dry ingredients to the wet mixture, mixing until just combined.
5. Drop rounded tablespoonfuls of dough onto the prepared baking sheet, leaving about 2 inches of space between each cookie.
6. Bake for 10-12 minutes or until edges are set and centers are slightly soft.
Cooking Time: 10-12 minutes
Blueberry lactation smoothie with Greek yogurt and flaxseed
Combine the benefits of Greek yogurt, flaxseed, and antioxidant-rich blueberries to support lactation and overall health.
Ingredients:
– 1 cup frozen blueberries
– 1/2 cup Greek yogurt
– 2 tablespoons ground flaxseed
– 1 tablespoon honey (optional)
– 1/2 cup almond milk or other non-dairy milk
Instructions:
1. Add the blueberries, Greek yogurt, and flaxseed to a blender.
2. Blend on high speed until smooth and creamy.
3. Add honey if desired for sweetness.
4. Pour in the almond milk and blend until well combined.
Cooking Time: 5 minutes ( preparation time) + blending time
Tips:
– You can adjust the amount of blueberries to your taste, but be sure to leave some chunks for extra nutrition.
– If you prefer a thicker consistency, add more Greek yogurt. For a thinner smoothie, add more almond milk.
Enjoy your delicious and nutritious Blueberry Lactation Smoothie!
Peanut butter lactation protein bites
Support your breastfeeding journey with these wholesome bites, packed with protein and lactation-boosting ingredients. These no-bake treats are easy to make and perfect for a quick snack or post-feed pick-me-up.
Ingredients:
– 2 tablespoons creamy peanut butter
– 1 tablespoon rolled oats
– 1 tablespoon almond flour
– 1/4 cup dried brewer’s yeast
– 1/4 cup chia seeds
– 1/4 teaspoon sea salt
– 1/4 teaspoon vanilla extract
Instructions:
1. In a medium-sized bowl, combine peanut butter, oats, almond flour, and sea salt. Mix until well combined.
2. Add brewer’s yeast, chia seeds, and vanilla extract. Stir until a dough forms.
3. Roll into small balls, about 1 inch in diameter. Place on a parchment-lined baking sheet.
4. Refrigerate for at least 30 minutes to set.
5. Enjoy your delicious and nutritious peanut butter lactation protein bites!
Cooking Time: None (no-bake)
Avocado lactation toast with sunflower seeds
This recipe combines the creamy goodness of avocado with the nutty flavor of sunflower seeds, perfect for lactating mothers seeking a nutrient-rich breakfast to support their milk supply.
Ingredients:
– 2 slices whole grain bread
– 1 ripe avocado, mashed
– 1 tablespoon almond butter
– 1/4 cup sunflower seeds
– Salt and pepper to taste
– Optional: lemon juice or zest for added flavor
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Add a dollop of almond butter on top of the avocado.
4. Sprinkle sunflower seeds evenly over the almond butter.
5. Season with salt and pepper to taste.
6. If desired, squeeze a sliver of lemon juice or add some zest for extra flavor.
7. Serve immediately and enjoy!
Cooking Time: 5-7 minutes
Lactation-friendly trail mix with dried apricots and cashews
As breastfeeding moms know, adequate nutrition can significantly impact milk supply. This lactation-friendly trail mix recipe combines the natural goodness of dried apricots and cashews to provide a boost of essential vitamins, minerals, and healthy fats.
Ingredients:
– 1 cup mixed nuts (cashews, almonds, pecans)
– 1/2 cup dried apricots
– 1/4 cup rolled oats
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a large bowl, combine cashews and mixed nuts.
2. Add dried apricots, rolled oats, and a pinch of salt. Mix well.
3. In a small bowl, whisk together honey and vanilla extract until smooth.
4. Pour the honey mixture over the nut mixture and stir until everything is evenly coated.
Cooking Time: None! This trail mix is ready to go straight away.
Enjoy your healthy and delicious lactation-friendly snack, perfect for on-the-go or as a nutritious addition to your breastfeeding journey.
Sweet potato lactation muffins with cinnamon and ginger
These moist and flavorful muffins combine the nutritional benefits of sweet potatoes, cinnamon, and ginger to support lactation. Perfect for new mothers looking to boost their milk supply.
Ingredients:
– 2 large ripe sweet potatoes, cooked and mashed
– 1/2 cup rolled oats
– 1/2 cup all-purpose flour
– 1/4 cup granulated sugar
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/8 teaspoon ground ginger
– 1/2 cup plain Greek yogurt
– 1 large egg
– 1 tablespoon honey
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together flour, oats, sugar, baking powder, and salt.
3. In a large bowl, combine mashed sweet potatoes, Greek yogurt, egg, honey, cinnamon, and ginger. Stir until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until a toothpick inserted comes out clean.
Cooking Time: 20-22 minutes
Lactation overnight oats with almond butter and berries
Start your day with a nutritious and delicious breakfast that supports lactation and meets the demands of motherhood.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1 tablespoon almond butter
– 1 tablespoon chia seeds
– Pinch of salt
– 1/4 cup mixed berries (fresh or frozen)
– Optional: honey or maple syrup to taste
Instructions:
1. In a jar or container, combine oats, almond milk, and chia seeds. Stir until well combined.
2. Add almond butter and stir until smooth.
3. Refrigerate overnight or for at least 4 hours.
4. In the morning, top with mixed berries and add a drizzle of honey or maple syrup if desired.
Cooking Time: None! This recipe is meant to be prepared ahead of time and refrigerated overnight.
Quinoa lactation salad with spinach and feta
This nutritious salad combines quinoa, spinach, and feta cheese to provide a boost of protein and calcium for lactating mothers. The creamy dressing brings everything together in perfect harmony.
Ingredients:
– 1 cup cooked quinoa
– 2 cups fresh baby spinach leaves
– 1/2 cup crumbled feta cheese
– 1/4 cup plain Greek yogurt
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa and fresh spinach leaves.
2. Crumbling the feta cheese into small pieces, sprinkle it over the quinoa mixture.
3. In a small bowl, whisk together Greek yogurt and lemon juice until smooth.
4. Pour the dressing over the quinoa mixture and toss to coat.
5. Season with salt and pepper to taste.
Cooking Time: 10-15 minutes
Lactation-friendly hummus with whole grain crackers
Supporting lactation and satisfying hunger, this recipe combines the benefits of chickpeas, whole grains, and creamy texture. Perfect as a quick snack or post-nursing treat.
Ingredients:
- 1 1/2 cups cooked chickpeas
- 1/4 cup freshly squeezed lemon juice
- 1/4 cup tahini
- 1/8 cup olive oil
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 3 tablespoons water
- Whole grain crackers (look for lactation-friendly ingredients like oats and barley)
Instructions:
- Mix chickpeas, lemon juice, tahini, olive oil, garlic, and salt in a blender or food processor until smooth.
- Add water as needed to achieve desired consistency.
- Serve with whole grain crackers for a satisfying snack.
Cooking Time: None (ready in minutes!)
Enjoy your delicious and lactation-friendly hummus, perfectly paired with crunchy whole grain crackers!
Apple cinnamon lactation pancakes with maple syrup
Start your day off right with a stack of fluffy pancakes packed with the warmth of cinnamon and the sweetness of apples, all wrapped up in a creamy lactation boost.
Ingredients:
– 1 cup rolled oats
– 1/2 cup almond flour
– 1/4 cup coconut sugar
– 1/4 teaspoon salt
– 1/2 teaspoon baking powder
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon nutmeg
– 1 large egg
– 1/2 cup lactation-enhancing milk (such as fenugreek or alfalfa)
– 1/4 cup diced apple (about 1/2 apple)
– Maple syrup for serving
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a bowl, whisk together oats, almond flour, coconut sugar, salt, baking powder, cinnamon, and nutmeg.
3. In a separate bowl, whisk together egg and lactation-enhancing milk until smooth.
4. Add the diced apple to the wet ingredients and stir to combine.
5. Pour the wet ingredients into the dry ingredients and stir until just combined (do not overmix).
6. Drop by 1/4 cupfuls onto the preheated skillet or griddle.
7. Cook for 2-3 minutes, until bubbles appear on the surface and edges start to dry.
8. Flip and cook an additional 1-2 minutes, until golden brown.
9. Serve warm with a drizzle of maple syrup.
Cooking Time: 4-6 minutes per batch
Lactation-friendly chia pudding with coconut milk
As a breastfeeding mom, it’s essential to prioritize a balanced diet rich in nutrients and healthy fats to support milk production. This lactation-friendly chia pudding recipe uses coconut milk as a creamy base, packed with omega-3 fatty acids and calcium for optimal nourishment.
Ingredients:
– 1/2 cup chia seeds
– 1 can (14 oz) full-fat coconut milk
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and coconut milk. Stir well to combine.
2. Add honey or maple syrup (if using), and stir again to distribute evenly.
3. Cover the bowl with a lid or plastic wrap and refrigerate for at least 4 hours or overnight.
4. Give the mixture a good stir before serving. You can enjoy it straight from the fridge, or top with your favorite fruits, nuts, or seeds.
Cooking Time: 0 minutes (prepare ahead of time)
Carrot cake lactation muffins with cream cheese frosting
These delicious muffins combine the flavors of carrot cake with the nutritional benefits of lactation-friendly ingredients, perfect for a healthy snack or breakfast on-the-go.
Ingredients:
– 1 1/2 cups whole wheat flour
– 1 cup grated carrots
– 1/2 cup lactation-friendly milk (such as oat or almond milk)
– 1/4 cup melted coconut oil
– 1/2 cup granulated sugar
– 2 large eggs
– 1 teaspoon vanilla extract
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– Cream cheese frosting ingredients: 8 ounces cream cheese, softened; 1/2 cup lactation-friendly butter, softened; 1 teaspoon vanilla extract
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, sugar, baking powder, and salt.
3. In a separate bowl, whisk together lactation-friendly milk, melted coconut oil, eggs, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Fold in grated carrots.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until a toothpick inserted comes out clean.
7. Allow muffins to cool before topping with cream cheese frosting (see below).
Cream Cheese Frosting:
1. Beat softened cream cheese and lactation-friendly butter together until smooth.
2. Add vanilla extract and mix until combined.
Lactation-friendly spinach and cheese quesadillas
Nourish your body while supporting lactation with these delicious spinach and cheese quesadillas, made with lactation-friendly ingredients. Perfect for postpartum moms looking to fuel their bodies and support milk production.
Ingredients:
– 2 whole wheat tortillas
– 1 cup frozen spinach, thawed and drained
– 1/2 cup shredded lactation-friendly cheddar cheese (such as Cabot Clothbound Cheddar or Beecher’s Flagship Cheddar)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat a large non-stick skillet over medium heat.
2. In a bowl, combine spinach and shredded cheese.
3. Place one tortilla in the skillet and sprinkle half of the spinach-cheese mixture onto half of the tortilla.
4. Fold the tortilla in half to enclose the filling.
5. Cook for 2-3 minutes or until the tortilla is lightly browned and the cheese is melted.
6. Flip and cook for an additional 2 minutes.
7. Repeat with remaining ingredients.
Cooking Time: 5-6 minutes per quesadilla
Enjoy your lactation-friendly spinach and cheese quesadillas!
Lactation-friendly almond joy protein bars
As a breastfeeding mom, it’s essential to fuel your body with wholesome ingredients that support milk production and overall health. These lactation-friendly almond joy protein bars are a delicious and convenient way to satisfy your cravings while supporting your breastfeeding journey.
Ingredients:
– 1 cup rolled oats
– 1/2 cup almond butter
– 1/4 cup honey
– 1/4 cup coconut oil
– 1/2 cup chopped almonds
– 1/4 cup dark chocolate chips (at least 70% cocoa)
– 1 scoop lactation-friendly protein powder (e.g., fenugreek or milk-free option)
– Pinch of salt
Instructions:
1. In a medium bowl, combine oats, almond butter, honey, and coconut oil. Mix until smooth.
2. Stir in chopped almonds, dark chocolate chips, and protein powder.
3. Press mixture into a lined 8×8-inch baking dish.
4. Refrigerate for at least 30 minutes to set.
5. Cut into bars and store in an airtight container in the refrigerator for up to 5 days.
Cooking Time: None (no-bake recipe)
Summary
Nourish your body and support lactation with these 18 delicious and nutritious snack recipes. As a busy mom, it can be challenging to balance meal times and milk production. These lactation-friendly treats are packed with wholesome ingredients like oats, flaxseed, brewer’s yeast, and more. From cookies and energy balls to muffins, granola bars, and smoothies, there’s something for every taste bud. Whether you’re a new mom or looking to boost your milk supply, these recipes will help you fuel your body and support healthy lactation.
