It can be hard to think about what is next after the bump. Between long nights, breastfeeding, managing a home, and keeping the baby well, the last thing you should worry about is what to have as a snack. We’re here to help. This list of snacks to keep in your pantry while postpartum helps you and your baby stay in top health and will also relieve decision fatigue. By limiting your choices to twenty whole-food postpartum snacks always kept on hand, snacking becomes simple!
Prefer fresh or homemade options? See our guide to healthy postpartum snacks and recipes.
During the postpartum period, essential aspects of a healthy diet to focus on include whole grains, fruits, vegetables, seafood, unsaturated fats, fiber, potassium, vitamin D, and calcium. All these aspects of our food help maintain a good milk supply, aid in postpartum weight loss, and ensure healthy development. Although caloric needs are still increased if you are breastfeeding, ensuring that the calories consumed come from nutritious sources is essential.
Pantry Snacks for New Moms
These shelf-stable, grab-and-go snacks make life easier when you barely have time to sit down. Perfect for busy days and midnight feeds.
1. Instant Oatmeal
This quick and easy snack is low in sugar and high in fiber. Oats are great for increasing supply and adding extra whole grains to your diet. Just add hot water and top with your favorite fresh fruit!
2. Freeze-Dried Fruit
Freeze-dried fruit is a great option to keep in your pantry, especially if your fresh fruit options are spoiled. Crispy Fruit by Crispy Green is an easy-to-find option at your local grocery store or online. It’s 100% pure fruit with no added sugar, and it’s a healthier alternative to snacks like chips.
3. Handful of Almonds
Almonds are high in healthy fats and contain magnesium, vitamin E, and riboflavin. One serving size is about the size of the palm of your hand. When shopping, aim to buy the “raw” or “roasted and unsalted” variety to keep your sodium intake in check.
4. Canned Salmon
Canned salmon is a quick protein source to have in your pantry. Fatty fish, like salmon, are full of omega fatty acids, which help with collagen production and postpartum hair loss.3
5. Whole Grain, Limited Ingredient Crackers
When choosing a cracker, look for ones made with 100% whole grain ingredients and a limited number of ingredients. Whole grains in crackers can include brown rice, whole wheat, quinoa, and millet.
6. Popcorn
Popcorn is an easy, low-calorie snack that curbs “crunchy” cravings. It is also a whole grain! Look for a brand that is made without butter and has limited, if any, added salt.
7. Nut Butter Packets
Individual portion-sized nut butter packets are a convenient way to add a touch of flavor to fresh fruit and vegetables. They also help keep your serving size measured, preventing overeating.
8. Whole Fruit and Nut Bars
Whole fruit and nut bars are shelf-stable and a great snack to have in your pantry. Most are made with dates, which are loaded with fiber, keeping you full for longer. Brands including Larabar and RX Bar contain whole-food ingredients with no additives.
9. Apples
Apples are counter-friendly and are packed with nutrients. Their high water content also helps you stay hydrated. Pair a sliced apple with a nut butter packet for a satisfying snack rich in fiber and healthy fats!
10. Bananas
Bananas are a great source of potassium and fiber. They help maintain regular digestion and are an excellent alternative to processed snacks or desserts.
11. Handful of Walnuts
Like almonds, walnuts contain healthy fats that support brain health. They are also an excellent snack to pack on the go. Look for “raw” walnuts in your grocery store to keep your salt intake low.
12. Brown Rice Cakes
Brown rice cakes make the perfect whole-grain vehicle for nut butters and spreads. One cake is around 70 calories, making it an easy, low-calorie choice for a snack.
13. Avocados
Avocados can be left in the pantry to ripen, making them perfect for guacamole. They contain healthy fats and fiber, which help decrease bad cholesterol in the blood and lower blood sugar levels.1 Add avocado to crackers or rice cakes to make a great snack.
14. Dip Seasoning Packets
A pantry staple that may be unexpected is seasoning packets! Add a packet of dip seasoning to plain, low-fat Greek yogurt for the perfect vegetable dip. Carrots, celery, and broccoli are excellent choices.
15. Vegetable Soup
Low-sodium canned soups are easy to prepare and can be loaded with sneaky vegetables. Amy’s Lentil Vegetable Soup has great ingredients, loads of fiber, and plant-based protein.
16. Chia Seeds
Chia seeds alone may be unattractive, but they can make a great yogurt topping, smoothie additive, or chia pudding. These tiny seeds are rich in minerals like magnesium and phosphorus, and they also contain a significant amount of fiber and omega-3 fatty acids. To make chia pudding, combine 2-3 tablespoons of chia seeds with your favorite milk.
17. Bella Sun Luci Tomato Jerky
Bella Sun Luci’s Tomato Jerky is the perfect postpartum snack. This delicious tomato jerky comes in fun flavors and contains 6 grams of plant-based protein and six grams of fiber per serving. I love this tomato jerky because it’s healthy, convenient, and shelf-stable! It’s a great on-the-go option.
18. Dried Carrot Chips
Any dried vegetable is an excellent alternative to processed chips. Carrots are sweet but low in sugar and rich in nutrients, including vitamin A. Be careful. Veggie straws are NOT the same as vegetable chips or dehydrated veggies!
19. Roasted Pumpkin Seeds
Pumpkin seeds pack a nutritional punch, providing a significant amount of vitamin K and manganese. Roasted pumpkin seeds are a great snack to keep in the pantry and on the go! Try making your own “trail mix” using nuts, pumpkin seeds, and dried fruit.
20. 100% Dark Chocolate
Finally, 100% dark chocolate contains no added sugar and is rich in many antioxidants. These anti-inflammatory nutrients can help prevent cellular aging and stress in our bodies.2
A balanced diet plays a huge role in recovery and energy after childbirth. These 20 pantry snacks make healthy eating simple — even on your busiest days. By keeping these whole-food options stocked and ready, you’ll stay fueled, nourished, and ready to care for your baby (and yourself) every day.
