Healthy Lactation Snacks to keep you Nourished while Breastfeeding

Breastfeeding mums have a lot to manage, but with the right resources and support systems in place, they can thrive. Nutrition is an important part of the equation; without properly fuelling your body it won't be able to produce enough milk for your baby. Eating foods that are high in calories and good quality nutrients helps you stay healthy while producing adequate nutrition for your child. With this in mind, I've put together some delicious lactation snack recipes that will help make sure breastfeeding mums get all they need to successfully feed their newborns.

If you're looking for ideas on what to nibble on during labour or something you can whip up quickly between feedings at home - these easy-to-make treats should give you a happy belly and plenty of energy afterwards. I’ve collected together these nutrient-packed recipes sure to keep breastfeeding mums going strong.

Breastfeeding is both a beautiful and challenging journey for most new mums. While breastfeeding, it’s important to maintain a healthy diet, full of the nutrients needed for lactation, to ensure that you are getting enough energy to produce milk. Here are some tasty and healthy recipes I’ve collected over the years, designed specifically for breastfeeding mums. 

Lactation-Boosting Breakfast Bars 

These bars have all the ingredients you need to help increase your milk supply naturally.

You will need:

2 cups of pitted dates

1/3 cup of almonds

¼ cup of cashews

2 tablespoons of flaxseed meal

2 tablespoons of chia seeds

1 teaspoon of cinnamon. 

Combine the dates and nuts into a food processor until they form a sticky paste-like consistency. Then add in the flaxseed meal, chia seeds, and cinnamon until everything is blended together evenly. Line an 8x8 inch baking dish with parchment paper and spread the mixture evenly into it. Press it down firmly with your finger tips first and then when mostly flat, use the back of a flat spatula then place in the refrigerator for one hour before slicing into bars.

Nut Butter Energy Bites 

These bite-sized treats are loaded with protein-rich nut butter that helps support your milk supply while providing you a quick boost of energy when you need it most.

You will need:

½ cup nut butter (peanut or almond)

¼ cup honey (or maple syrup)

1 tablespoon sesame seeds (optional)

½ teaspoon vanilla extract (optional)

3 tablespoons coconut flakes (unsweetened)

In a bowl combine all the ingredients until thoroughly mixed together. Roll into small balls and place on a baking paper lined oven tray. Place in refrigerator to cool for at least an hour before eating.

Banana Coconut Lactation Smoothie 

This smoothie is packed with beneficial vitamins and minerals that help support lactation while being very easy to make.

You will need:

1 frozen banana (peeled & broken into pieces)

¾ cup coconut milk or other plant based milk alternative

½ teaspoon ground turmeric (optional)

1 tablespoon ground flaxseed meal (optional).

Combine all ingredients in blender until smooth and creamy. Serve chilled or over ice. 

Monster Lactation Bikkies

This mix makes 16 large 90g bikkies or roughly 30 smaller 40-50g bikkies. They freeze well and can be made while you’re pregnant if you find that easier.

MONSTER COOKIES 

You will need:

3 cups rolled oats

1 ½ cups plain flour

7 tablespoons brewers yeast

5 tablespoons LSA  (linseed, sunflower, almond mix)

½ teaspoon baking powder

½ teaspoon bi carb soda

1 teaspoon cinnamon

¼ teaspoon salt

12 tablespoons or 170g butter (not melted) 

4 tablespoons or 65g coconut oil (not melted)

1 whole egg 

1 egg yolk 

1 ½ cups or 290g chocolate chips

1 ½ cups sugar

2 teaspoons vanilla extract

Beat together butter, coconut oil, sugar, egg and yolk, and vanilla to form the wet ingredients.

Mix the dry ingredients: flour, oats, yeast, LSA, salt, baking soda and powder, cinnamon in a bowl.

Roughly chop half of the chocolate chips; leave remainder whole.

Combine half of the dry mix into the wet mix with a spoon; add in all chocolate chips and remaining dry mix.

Knead together with hands until all is combined and no dry ingredients remain in bottom of bowl.

Pre-heat oven to 180° (fans forced). Line tray with baking paper.

Roll bikkie dough into 1cm thick circles. Bake for 12-15 minutes until golden.

Allow bikkies to cool on tray before transferring onto cooling rack.

Eating healthy snacks throughout the day can help provide breastfeeding mums with the extra boost of energy and nutrition needed for great lactation health. These delicious recipes will hopefully satisfy your cravings while helping support your body’s natural production cycle during this special time in your life.

These lactation snacks contain galactagogues (elements that aid milk production) such as oats, brewers yeast & dark chocolate - but don't forget a cuppa tea! 

Hi, my name is Bonnie.

I come from a long line of birth support women; my mother and grandmother were both birth doulas before me.

I’m here to make sure you have the knowledge and tools to make birth a positive experience for everyone involved.

My desire is to support families to know what to do, and how to cope with the twists and turns of birth in the hope that more mothers emerge from birth ready to take on ANYTHING.

With over 20 years of experience in the birth space, I know what it takes to have a positive birthing experience. If you want to know more, join my Together We Birth online course designed to help mothers feel well-prepared and confident in their abilities, so they can approach childbirth with strength and assurance.