5 Lactation Smoothie Recipes to Support Milk Supply

Nursing moms who struggle with low milk production will often try anything to help increase their supply. Fortunately, there are several supportive options, including certain snacks, teas, and smoothies made with ingredients traditionally believed to help promote lactation.

Lactation smoothies are especially convenient because they let you combine multiple milk-supporting foods into a single quick, nourishing drink. Ingredients like oats, brewer’s yeast, flaxseed, nuts, and leafy greens are commonly used, making smoothies an easy way to include them in your day. Below are five lactation smoothie recipes we love and wanted to share.

One of the reasons smoothies are so popular among breastfeeding moms is that they’re quick to prepare and easy to customize. Whether you’re looking for a filling breakfast, an afternoon snack, or a simple way to include more nutritious ingredients in your day, lactation smoothies can be a convenient option.

Do Lactation Smoothies Work?

Many breastfeeding moms turn to lactation smoothies because they provide an easy way to combine several nutrient-dense ingredients into one convenient meal or snack. While no smoothie can guarantee an increase in milk supply, ingredients such as oats, flaxseed, brewer’s yeast, nut butters, and leafy greens are commonly included in lactation recipes.

It’s also important to remember that frequent nursing or pumping, adequate hydration, sufficient calories, and overall breastfeeding management play a significant role in maintaining milk production. Lactation smoothies can be a helpful addition to a well-rounded breastfeeding routine.

Related: Low Milk Supply: Why It Happens And What To Do About It

Common Ingredients in Lactation Smoothies

Many lactation smoothie recipes include ingredients traditionally used to support breastfeeding, including oats, brewer’s yeast, flaxseed, nut butters, leafy greens, and protein-rich foods. These ingredients are often included because they’re easy to add to smoothies and can provide extra nutrients while breastfeeding.

Tips for Making Lactation Smoothies

Lactation smoothies can be one of the easiest ways to fit extra nutrition into a busy day. A little preparation can make them even more convenient when you’re juggling feedings, diaper changes, and everything else that comes with caring for a new baby.

Here are a few tips:

• Prep ingredients in freezer bags so they’re ready to blend.
• Add a protein source, such as Greek yogurt, nut butter, or protein powder, to help keep you full longer.
• Enjoy smoothies alongside balanced meals and snacks rather than using them as meal replacements.
• Keep a water bottle nearby and stay hydrated throughout the day while breastfeeding.

5 Lactation Smoothie Recipes

These lactation smoothie recipes include ingredients commonly used by breastfeeding moms and can be an easy way to add protein, fiber, and other nutrients to your day.

1. PB&J Lactation Smoothie

This smoothie combines classic comfort flavors with several ingredients commonly included in lactation-friendly snacks. Oats, flaxseed, and peanut butter make it both filling and easy to enjoy during a busy day.

Ingredients

• 1 cup of low-fat milk
• 1/2 banana, frozen
• 1/3 cup rolled oats
• 1 cup frozen blueberries
• 2 tsp ground flaxseeds
• 2 tbsp creamy peanut butter

Directions

First, add the milk to the blender, followed by the rest of the ingredients. Cover and blend on high until smooth. Stop and scrape the sides as needed. (This will take about 30 seconds.)

Related: 5 Easy Lactation Snacks for Breastfeeding Moms

2. Very Berry Lactation Smoothie

Packed with fruit, protein, and fiber, this smoothie is a refreshing option that many nursing moms enjoy. The combination of berries, oats, and brewer’s yeast makes it a popular choice for a quick, nourishing boost.

Ingredients

• 2/3 cup fresh or frozen berries
• 1/2 cup yogurt (use Greek yogurt for extra protein)
• 1 cup of milk of choice
• 1/3 cup rolled oats
• 1 tbsp ground flaxseed or wheat germ
• 1 tbsp honey or sweetener of choice
• 1 tsp Brewer’s Yeast

Directions

First, blend together the berries, yogurt, and milk. (Add milk to the blender first.)

Then add the oats, flaxseed or wheat germ, sweetener, and brewer’s yeast and blend until smooth. (This will take a while to get smooth with the oats.)

Related: Breastfeeding Nutrition: How Many Extra Calories Do You Really Need?

3. Banana Oatmeal Lactation Smoothie

While you might not expect it, cooked oatmeal lends a thick, creamy texture to this banana-and-maple-sweetened smoothie. Oats, nut butter, and brewer’s yeast are commonly included in lactation recipes, making this a popular smoothie among breastfeeding moms.

Ingredients

• 3/4 cup unsweetened almond milk
• 1 frozen banana, broken into thirds
• 1/3 cup rolled oats
• 1 tbsp almond butter
• 1 tbsp Brewer’s Yeast
• 1 1/2 tsp maple syrup (plus more to taste)
• 1/4 tsp ground cinnamon
• 1/2 cup ice cubes

Directions

Add all ingredients to the blender, starting with the milk. Cover and blend on high until smooth, stopping and scraping the sides as needed. (About 30 seconds.) Taste and add additional maple syrup if desired.

Related: Homemade Lactation Cookies Recipe

4. Dark Chocolate, Peanut Butter, and Banana Lactation Smoothie

If you’re craving something chocolatey, this smoothie is a great option.

Ingredients

• 3 cups almond milk
• 2-3 frozen bananas, chopped
• 1 tbsp unsweetened dark cocoa powder
• 1/4 cup dark chocolate chips
• 1 tbsp raw cacao nibs (optional)
• 1/4 cup flaxseed meal
• 2-3 tbsp organic peanut butter

Directions

Add the chocolate chips, cocoa nibs, cocoa powder, peanut butter, and 1 cup of almond milk to a blender and blend for about 30 seconds. Add the remaining ingredients and blend until smooth.

5. Blueberry Pancake Lactation Smoothie

Craving blueberry pancakes? Try this calcium- and protein-rich smoothie inspired by those same flavors. For a pretty pink twist, try raspberries instead of blueberries.

Ingredients

• 1 cup reduced-fat milk
• 2/3 cup reduced-fat plain Greek yogurt
• 1 1/4 cup frozen blueberries
• 1/2 tsp vanilla extract
• 1/8 tsp ground cinnamon
• 2 tbsp pure maple syrup

Directions

Add all ingredients to the blender, starting with the milk. Cover and blend on high until smooth, stopping and scraping the sides as needed. (This will take about 30 seconds.)

Related: How to Increase Milk Supply: 22 Ways to Boost Breast Milk Production

Every breastfeeding journey is different, and what works for one mom may not work for another. These lactation smoothie recipes are meant to be a simple, nourishing option you can enjoy while caring for yourself and your baby. If you have concerns about milk supply, consider reaching out to a lactation consultant or healthcare provider for personalized support.