Since I am currently breastfeeding and constantly hungry, I’ve been on the hunt for easy snacks for breastfeeding moms like me.
So this post is all about easy snacks for breastfeeding moms that are packed with nutrients, are insanely delicious, and of course can be eaten one handed while nursing!
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Easy Snacks for Breastfeeding Moms
What Makes a Good Breastfeeding Snack?
Eating a healthy and balanced diet is especially important when you are breastfeeding. Since breastfeeding burns between 300-500 calories a day, you will need to make sure that you are not only eating enough but that you are eating the right kinds of foods to fuel both you and your baby.
- Protein– With protein being crucial to the body’s recovery and building of muscles/tissues, it is very important during breastfeeding. Not only is your body supporting another human but it is recovering from the strain of pregnancy and childbirth.
- Calcium- Since calcium is a major ingredient in breastmilk, your calcium needs will increase while you are breastfeeding. If you do not have enough calcium in your diet, your body will pull calcium from your bones and potentially leave you more susceptible to injury.
- Complex Carbs– Complex carbs like oatmeal, brown rice, beans, and chickpeas will help provide your body with more nutrients and fiber than simple carbs and will also keep you full longer.
- Healthy Fats– Foods like nuts, avocados, olive oil, and eggs have healthy fats that will reduce inflammation in your body and assist with healthy brain development for your baby.
What are Lactogenic Foods?
Lactogenic foods are foods that naturally increase your breast milk supply. Since every breastfeeding mom will experience times of low supply during their baby’s growth spurts, lactogenic foods can be a great natural way to quickly increase your supply and catch up to what your baby needs. Below is a list of some well known lactogenic foods.
- Oats & Barley
- Leafy greens like spinach, kale, & arugula
- Flax seed
- Brewers yeast
- Sesame Seeds
- Chickpeas & Lentils
Now that we’ve talked through the basics of a good breastfeeding snack and some foods to look for, let’s get to the good stuff…the snacks!
Homemade Breastfeeding Snacks
1. Banana Date Oat Muffins– Since dates increase the hormone prolactin that stimulates breast milk production, eating dates can quickly help increase your milk supply. With over a cup of dates in this recipe (as well as oats), these muffins are a perfect breastfeeding snack!
2. Spinach Muffins– These muffins are filled with spinach and oats (both lactogenic foods) and they are also incredibly delicious. Believe it or not, they are actually an absolute favorite of my toddler. Just make sure you tell little ones they are “Monster Muffins” not spinach muffins 😉
3. Banana Protein Muffins– Essentially a healthier banana bread, these freezer friendly muffins are a great breastfeeding snack to store away for later on.
Smoothies & Drinks
4. Chocolate Strawberry Lactation Smoothie– This smoothie is the perfect way to enjoy a sweet treat while getting in tons of nutrients that your body needs for nursing.
5. Lactation Pink Drink– This is the perfect summer drink for my fellow Starbucks lovers and breastfeeding moms. While it’s not an exact replica of the Starbucks version, it is definitely a refreshing treat.
6. Oatmeal Smoothie– This smoothie is great as a filling snack or as a super easy breakfast! The combination of banana and peanut butter is a delicious classic!
On the Go
7. Peanut Butter Oatmeal Balls– With just three ingredients and no baking involved, these perfect for when you don’t have a lot of time or energy to make a fancy breastfeeding snack.
8. Homemade Perfect Bars– If you love Perfect bars as much as I do but don’t want to break the bank, these homemade perfect bars are the perfect solution!
9. Date Bliss Balls– These energy balls are naturally sweet and have healthy fats to support your baby’s brain development.
10. Banana Bread Protein Bites– These protein bites are the best of both worlds, all the flavor of banana bread with no added sugar.
11. Lactation Cookies– Lactation cookies are a great treat to keep in your freezer while you are breastfeeding. I have absolutely loved having them quickly on hand when I’m feeling munchy.
12. Lactation Brownies– These brownies only take about 30 minutes to make from start to finish and increasing your milk production is a solid excuse to indulge in a few of these too.
13. No Bake Oatmeal Cookies– With oats as the main ingredient, these cookies are great for breastfeeding. But they are also yummy enough to be the perfect treat for friends or family stopping by.
A Few More Yummy Ideas
14. Cookie Dough Baked Oats– Baked oatmeal is delicious but it can get old fast. This fun twist on baked oatmeal is a tasty way to switch things up a bit!
15. Coconut Milk Overnight Oats– This recipe has the perfect ratio of oats, milk, sweetener, and toppings! She also has some incredible topping ideas too if you need some inspiration!
16. Oat Milk Chia Pudding– This pudding is insanely easy to make and it’s packed with fiber and protein to help support you and your baby!
Store Bought Breastfeeding Snacks
If your new baby has left you too exhausted to make your own homemade breastfeeding snacks, that’s okay! There are plenty of great store bought options too! You can likely find these snacks at Walmart or your local grocery store, but I’ve also linked them on Amazon if you want them sent to your door instead!
17. Rhythm Kale Chips– If you are like me and also can’t manage to make kale chips without burning them, these might be perfect for you too. Since dark leafy greens are great to increase milk supply, these are a great option for a store bought breastfeeding snack.
18. Bada Bean Bada Boom– These dried flavored chickpeas are nothing short of amazing. Plus, they also come in little individual bags that are super easy to throw in your purse or diaper bag when you are going to be out and about.
19. Perfect Bars– As you probably read earlier in this post, I absolutely love perfect bars. These things are quite literally the perfect on the go snack if you are looking for something to actually keep you full.
20. BoBo Oat Bites– These oat bites come in traditional flavors like chocolate chip and peanut butter chocolate chip but also in more fun flavors like lemon poppy seed, strawberry filled, and apple pie.
22. Muesli– With oats, dried fruit, nuts, and whole grains, muesli is truly a bowl full of lactogenic foods! And whether you throw it in yogurt or milk, this snack will also help you get in some much needed calcium.
This post was all about easy snacks for breastfeeding moms to make at home and grab at the store. Breastfeeding takes so much energy and it’s so important to make sure you are giving your body the nutrients that it needs! These snacks will help you do all that one handed while you nurse and cuddle your new little one.