When you’re breastfeeding, your body’s demand for protein is 20 percent higher than when not pregnant or lactating.1 That means that protein is essential for the production of breast milk to nourish your growing baby. Breastfeeding moms should be eating three or four servings of protein daily to increase breast milk supply. But between all the demands that come with caring for a new baby, carving out time to prepare a balanced meal can feel like an impossible feat. That’s why I love to use this easy no-bake lactation cookie recipe with protein powder as a quick and delicious snack to boost protein intake and increase milk supply.
Whether you’re a first-time mama or are a mom to several, you’ve probably heard about lactation cookies. Many breastfeeding moms swear by these treats and consider them to be an easy (and tasty!) way to boost and maintain your milk supply.
One quick Pinterest search will bring up thousands of lactation cookie recipes. But not all lactation cookies are the same. It’s important to know that when it comes to the effectiveness of lactation cookies, it’s all about the ingredients.
Important Ingredients to Look for:
Here’s a quick breakdown of some specific ingredients commonly found in lactation cookies:
Brewer’s Yeast
This ingredient is a source of B vitamins, chromium, selenium, and protein. It does not contain B12, but the other B vitamins in there may help to boost energy and support the nervous system. Brewer’s yeast can help with digestion and keep your skin, hair, eyes, mouth, and liver healthy.
Flaxseed
Flaxseed is a good source of dietary fiber and omega-3 fatty acids. It contains vitamins E and B, calcium, iron, and potassium. It can be used to help keep your digestive system regular and prevent irritable bowel syndrome. It may also lower blood glucose and improve insulin tolerance.
Oats
A great source of soluble fiber, oats help to slow down the absorption of carbohydrates into the bloodstream, which helps to avoid spikes in your blood sugar levels. They are also a great source of magnesium as well as other vitamins & minerals, so it’s a great idea to have them as part of your diet anyway!
Wheat Germ
This ingredient contains zinc, which is a must for breastfeeding moms. Zinc aids the immune system and even helps to protect cracked nipples, a common occurrence when breastfeeding. Like Brewer’s yeast, it is also believed to help with postpartum depression.
Galactagogues
This is one of the most common ingredients found in lactation cookies. The best lactation cookies always contain galactagogues, which are substances found in various herbs and foods that promote lactation.2 Examples of galactagogues include turmeric, fennel seed, oatmeal, and chickpeas, just to name a few.
Lactation Cookie Recipe
Using the ingredients above, in less than 5 minutes, you can use this lactation cookie recipe to quickly create a wholesome snack that offers your body a variety of the galactagogue nutrients you need when breastfeeding or pumping to boost breast milk supply.
Ingredients
- 3 1/2 tablespoons coconut oil, melted
- 1/2 cup natural almond butter
- 1/2 cup pure maple syrup
- 1/4 teaspoon salt
- 1 1/2 teaspoons vanilla extract
- 1 cup rolled oats ground into oat flour
- 1 scoop lactation-safe protein powder (like Majka or Protiva)
- 4 tablespoons dark cocoa powder
- 1/4 cup ground flax seed
- 6 tablespoons Brewer’s yeast
- 1 teaspoon cinnamon
- 3/4 cup dark chocolate chips (or nuts or another add-in)
Directions
- In a medium pot over medium heat, stir together the coconut oil, almond butter, maple syrup, and salt. Be sure to be constantly stirring so that the mixture doesn’t stick to the bottom of the pan.
- Remove from the heat and stir in the vanilla and cinnamon.
- Stir in the oat flour, lactation protein powder, dark cocoa, flaxseed, Brewer’s yeast, and add-ins until well combined. If using chocolate chips, let the mixture cool a bit before adding them so that they don’t melt.
- Use a medium cookie scoop to scoop out balls of the mixture onto a piece of parchment paper.
- Refrigerate in an airtight container for up to about a week. They can also be frozen for a few months.
Read next: Lactation Smoothie Recipes to Increase Breast Milk Supply
