5 One Hand Lactation Snacks
5 One Hand Lactation Snacks | Baby Chick

By Lanie Towsley

Baby Chick® Contributor

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Lanie Towsley is a wife, mother to her two boys, and has a huge passion for maternal health, nutrition, and fitness.

Easy Snacks to Boost Milk Supply

Call me crazy but even before we brought Fischer home I had researched production-boosting snacks for breastfeeding. See, I’m a proud member of the “itty-bitty titty committee” and for some reason it made me think that I would have a hard time producing enough milk naturally. (never mind the fact that I went from an A cup to a D cup!) For the first month or so production seemed to be fine ( in fact, production was overwhelming!) I was eating well with all the food that friends and family had graciously provided us. Husband was making me food whenever I’d get hungry and constantly refilled my HUGE water bottle. (Water is ABSOLUTELY the most important part of breast-feeding.) After 6 weeks husband returned to work and at first everything seemed okay…and then it changed. I’d complain all day that I wasn’t getting as much milk, that Fischer was hungrier than he had been before, that I wasn’t able to pump AND nurse which had been the norm since we started. Then, husband would come home, he’d fix me dinner and snacks and throughout the night my milk supply would be fine. It really didn’t take long for me to figure out the correlation between eating and supply. I mean, duh. BUT with a tiny baby who wanted to nurse ever 1.5 hours, a serious case of hormones, fatigue..y’all get it..it was hard for me to find the time to cook a meal, heck, even think about eating a meal! I could barely put Fischer down long enough.

I thought back to all of my research and remembered the different foods that I had found would help production. With that info in mind I made small snacks for myself that I could grab easily OR would take less than 5 minutes to prepare. It wasn’t long before the milk machine was back up and running smoothly!

So, today I’m sharing some easy-peasy snacks that will hopefully help you maintain or boost supply!

1. Nuts

Nuts are some of the best snacks you can eat during breastfeeding to help boost supply with Cashews, Almonds, and Macadamias at the top of the list. While it’s certainly easy to just grab a can of nuts, I like to make things a little more interesting by throwing together an easy trail mix. This keeps things interesting with different flavors and textures and you can keep it in individual bags so you can easily grab one. Perfect for when you’re on the go! (Other great options are nut-based bars, like Kind bars.)

Trail Mix: Skinny Pop White Cheddar popcorn, mini dark chocolate chips, cajun spiced almonds, roasted pumpkin seeds.
Trail Mix: Skinny Pop White Cheddar popcorn, mini dark chocolate chips, cajun spiced almonds, roasted pumpkin seeds.

2. Whole Grains

Grains are multi-purpose during breastfeeding! Not only only do they provide excellent nutrients and minerals for you and the little one, they can also keep you “regular” at a time when it’s often hard to…go. Yay! Try incorporating quinoa or barley into your lunch by pre-making healthy salads or use it as a base for a meal at dinner time when you might have someone at home helping you prepare. In the mean time, an easy, go-to snack is something like brown rice cakes and a spread! I like these thin stackers with crunchy peanut butter but since almonds are known for boosting milk production. Try substituting almond butter instead.

(I threw in the banana for added nutritional boost!)

lactation snacks

3. Protein

Getting enough protein is incredibly important to maintaining or boosting your milk supply. It’s one of the reasons my supply dipped..instead of eating protein-packed snacks throughout the day I was just grabbing carbs. If you can spare a few minutes, try blending up a protein smoothie. You can easily portion out the ingredients in advance and keep them stocked in your fridge or pantry, ready for you to grab at a moments notice. I personally like using Juice Plus smoothie mix because it is plant-based, vegan, gluten-free, and packed with protein. Throw in some fresh berries and spinach (a famous milk-boosting food!), nutritional yeast (ever heard the theory that beer will increase production? It’s actually the yeast IN the beer..so this is a healthier option!), flax meal, chia seeds..options are limitless! Or, one of my favorite snacks/lunches that’s also easy to prepare ahead of time and portion out is a protein plate!


Chickpeas: La Leche league lists legumes as one of it’s go-to’s for protein and fiber! Snack on roasted, savory chickpeas with this recipe from popsugar.com or include a dollop of hummus on your plate. I’ve also included turkey roll-ups, italian spiced olives, and irish cheddar cheese because dairy is an important for boosting milk production as well.
Chickpeas: La Leche league lists legumes as one of it’s go-to’s for protein and fiber! Snack on roasted, savory chickpeas with this recipe from popsugar.com or include a dollop of hummus on your plate. I’ve also included turkey roll-ups, italian spiced olives, and irish cheddar cheese because dairy is an important for boosting milk production as well.

4. Veggies

As I mentioned above, spinach is lactogenic because it is both full of folate and phytoestrogens, both of which promote healthy breast tissue and lactation. Also, as mentioned before, it’s something easy to throw into a smoothie (you’ll never taste it, I promise), or pre-make a spinach salad like this grilled chicken, spinach, and balsamic dressing recipe from skinnytaste.com. Even if you’ve got baby in your lap, it only takes one hand to eat a salad!

Photo Credit: skinnytaste.com
Photo Credit: skinnytaste.com

While many other veggies like asparagus and green beans are also known to be lactogenic they aren’t necessarily something you’ll grab out of the fridge and snack on. That’s where carrots come to the rescue! Like spinach they’re also nutrient-dense and you can throw them into a veggie (or even fruit) smoothie, juice them (add in ginger for extra an nutrient boost), or just include them in your protein plate with hummus. Easy, easy snack and one that most people don’t realize can help with lactation. If you do have a juicer here’s a great recipe for a carrot, ginger, kale, and lemon juice from Deliciously Ella.

Photo credit: deliciouslyella.com
Photo Credit: deliciouslyella.com
Photo Credit: deliciouslyella.com
Photo Credit: deliciouslyella.com

5. Oats

Okay, I’m not sure I can sing the praises of oats enough when it comes to boosting supply. Full of healthy carbohydrates, protein, fiber, and vital nutrients and minerals…you really should make them your best friend while nursing. I even like to gift new mommas with a few different varieties of granola when I visit them for the first time after baby is born. Granola is one great option for getting this delicious little grain..I personally like the Kind brands because they are so flavorful! It’s also an excellent base for trail mix! Another great option is oatmeal for a quick and easy breakfast. You can add in fresh fruit, nutritional yeast, and chia seeds to pack even more nutrients into your meal.

Kind brand Maple and Chia seed granola
Kind brand Maple and Chia seed granola

BUT. My favorite way to snack on oats is with No-Bake Protein Balls. I adapted my recipe from Jaclyn at Cooking Classy because I wanted to make a few slight changes that would make these delicious little bites even more potent.

What are Lip Tie and Tongue Tie?

Jaclyn’s recipe called for creamy peanut butter but I used crunchy peanut butter to add another texture. In place of peanut butter, for the added benefit during nursing, I would use Almond butter. She also uses 1/3 cup honey but I added a smidgen more because I found the balls held together easier. I also used dark chocolate chips instead of milk chocolate because, well, “they” say dark chocolate is heart healthy! I also added chia seeds along with the flax meal and I threw in some cinnamon because i.love.cinnamon.

Raw honey: local farm (helps with allergies!)
Raw honey: local farm (helps with allergies!) Bob’s Redmill Gluten-Free Oats, Earth Balance Organic Crunchy Peanut Butter, Bob’s Redmill Ground Flax Meal, Simple Truth Organic Chia Seeds, Enjoy Life Dark Chocolate Chips,  Simple Truth Vanilla Extract

Once you’ve measured out all of the ingredients combine the peanut-butter (or almond butter) + honey + vanilla extract together. Once you’ve mixed them together well, add in the dry goods, oats + flax/chia + chocolate chips + cinnamon. Stir until evenly coated but DO NOT use your hands to do this…trust me.


mixed ingredients

Once everything is mixed well you can either put the mixture into the fridge for an hour or if you’re impatient (like me) place it in the freezer for about 15 minutes. This helps everything set and makes it easier to form the little balls.

Place in fridge or freezer in an airtight container when finished.

final product

final product

No-Bake Protein Balls are super easy to make and you can do multiple batches to freeze for awhile. They’re also a great snack to make for a new mommy-friend, just a little something she can keep in her arsenal for those days when baby just won’t put up with being put down!

Hopefully you’ll find these snacks to be as easy, delicious, and filling as I did. I’d love to hear if you try any of them and if you noticed a difference in your milk supply or any adaptations you made! Happy nursing!



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