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 allow you to combine multiple milk-supporting foods into one 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.
Lactation Smoothie Recipes
These lactation smoothie recipes use commonly recommended ingredients that many nursing moms include as part of a balanced diet while breastfeeding.
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.)
Recipe from Parents.com
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 (try agave – so good!)
- 1 tsp Brewer’s Yeast
Directions:
First, blend together the berries, yogurt, and milk. (Add milk to the blender first.) Then, add in the oats, flaxseed/wheat germ, sweetener, and brewer’s yeast and blend again until smooth. (This will take a while to get smooth with the oats.)
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 believed to boost milk supply, making this a perfect snack for nursing 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.
Recipe from Parents.com
4. Dark Chocolate, Peanut Butter, and Banana Lactation Smoothie
This lactation smoothie is for those with a sweet tooth!
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 almond milk to a blender and blend for about 30 seconds. Add the remaining ingredients and blend until smooth.
Recipe from EatGood4Life.com
5. Blueberry Pancake Lactation Smoothie
Craving some yummy pancakes but want fewer calories that will still increase your milk? Try this delicious calcium and protein-rich smoothie. And for a pretty pink twist, use 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.)
Recipe from Parents.com
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.
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