When you’re breastfeeding a hungry baby, finding time to feed yourself can feel nearly impossible. But staying nourished and hydrated is an important part of supporting your energy levels and milk production during the postpartum period.
Even before we brought my baby home, I had researched lactation snacks that were said to support milk production. I had always assumed my smaller breast size might make breastfeeding more challenging. Looking back, I know that’s not how breastfeeding works, but it was a real concern of mine at the time.
For the first month or so, my milk production seemed fine (in fact, production was overwhelming!). I was eating well with all the food that friends and family had graciously provided us. My wonderful husband made me food whenever I got hungry and constantly refilled my oversized water bottle. After six weeks, my husband returned to work. At first, everything seemed okay. But then it changed.
I began to notice that I wasn’t producing as much milk and that my baby seemed hungrier. I also couldn’t pump AND nurse, which had been the norm since we started. Strangely, when my husband came home, he’d fix me dinner and snacks, and throughout the night, my milk supply would be fine.
It didn’t take long to recognize the correlation between how often I was eating and my supply. It was hard to find the time to cook a meal, much less feed myself snacks throughout the day! I could barely put him down long enough.
I thought back to my research and remembered the different foods I had found that were often recommended to support milk supply. With that information in mind, I made simple snacks that I could grab quickly or prepare in less than five minutes. Before long, things felt much more manageable, and feeding my baby felt less stressful.
Related: How to Increase Milk Supply: 22 Ways to Boost Breast Milk Production
5 Easy Lactation Snacks
Over time, I learned that eating regularly, drinking plenty of water, and keeping simple snacks nearby made breastfeeding feel much more manageable. These were some of my favorite easy snacks during those early months.
1. Nuts
Nuts are one of my favorite breastfeeding snacks because they’re easy to grab, packed with healthy fats, and provide protein that can help keep you satisfied between meals. Cashews, almonds, and macadamia nuts are at the top of the list. While it’s certainly easy to 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 include nut-based bars like Kind).
The image above shows a trail mix with Skinny Pop White Cheddar popcorn, mini dark chocolate chips, Cajun-spiced almonds, and roasted pumpkin seeds.
Related: Homemade Lactation Cookies Recipe
2. Whole Grains
Whole grains are an easy way to add fiber, carbohydrates, and important nutrients to your day, especially when you’re constantly on the move with a newborn. Not only do they provide excellent nutrients and minerals for you and the little one, but they can also keep your gut “regular.”
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 meantime, an easy, go-to snack is something like brown rice cakes and a spread! I like these thin stackers with crunchy peanut butter. If you enjoy almond butter, it’s an easy way to add healthy fats and protein to your snack.
Related: Breastfeeding Superfoods: Essential Foods Every Nursing Mom Needs
3. Protein
Getting enough protein is important while breastfeeding because it helps support your overall nutrition and keeps you feeling satisfied between meals. Looking back, I realized I wasn’t getting enough protein throughout the day and was often reaching for quick carbohydrates instead. 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. I like using Juice Plus smoothie mix because it is plant-based, vegan, gluten-free, and packed with protein.
Throw in some fresh berries, spinach, nutritional yeast, flax meal, or chia seeds. There are plenty of ways to customize it based on what you enjoy.
Another one of my favorite make-ahead snacks is a simple protein plate.
Chickpeas: La Leche League lists legumes as one of its go-to sources of 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 foods can be an easy source of protein and calcium while breastfeeding.
Related: 5 Lactation Smoothie Recipes to Support Milk Supply
4. Veggies
Spinach is often included in lists of foods traditionally associated with breastfeeding support, and it’s also packed with nutrients like folate and iron. 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 a baby in your lap, eating a salad only takes one hand!
While many vegetables, including asparagus and green beans, are commonly included in breastfeeding-friendly meal plans because they’re nutrient-dense and easy to incorporate into meals, they aren’t necessarily something you’ll grab out of the fridge and snack on. Carrots are one easy option.
Like spinach, carrots are also nutrient-dense, and you can throw them into a veggie (or even fruit) smoothie, juice them (add in ginger for an extra nutrient boost), or just include them in your protein plate with hummus. It is an easy, easy snack and one that most people don’t realize can be a convenient and nutritious breastfeeding snack. If you have a juicer, here’s a great recipe for carrot, ginger, kale, and lemon juice from Deliciously Ella.
Related: Breastfeeding Nutrition: How Many Extra Calories Do You Really Need?
5. Oats
If there was one breastfeeding snack I reached for again and again, it was oats. They are full of healthy carbohydrates, protein, fiber, vital nutrients, and minerals. They’re one of the easiest ingredients to keep on hand during those early breastfeeding months. I even like to gift new moms a few different granola varieties when I visit them for the first time after baby is born. Granola is one great option for getting this delicious little grain. I 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. Add fresh fruit, nutritional yeast, and chia seeds to pack in even more nutrients.
My favorite way to enjoy oats, though, is in these No-Bake Protein Balls. I adapted my recipe from Jaclyn at Cooking Classy because I wanted to make a few slight changes to make these delicious little bites even more satisfying.
Jaclyn’s recipe called for creamy peanut butter, but I used crunchy peanut butter to add another texture. In place of peanut butter, I would use almond butter because I always kept it stocked in my pantry during those breastfeeding months.
She also uses 1/3 cup of honey, but I added a smidgen more because I found the balls held together more easily. I also used dark chocolate chips instead of milk chocolate because “they” say dark chocolate is heart-healthy!
I also added chia seeds with the flax meal and threw in some cinnamon because I love cinnamon.
In the image above, we have raw honey from a local farm, 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, and Simple Truth Vanilla Extract.
Once you’ve measured out all the ingredients, combine the peanut butter (or almond butter), honey, and vanilla extract. Once you’ve mixed them well, add the dry goods: oats, flax/chia, chocolate chips, and cinnamon. Stir until evenly coated, but DO NOT use your hands to do this…trust me.
Once everything is mixed well, you can either put it in the fridge for an hour or, if you’re impatient (like me), put it in the freezer for about 15 minutes. This helps everything set and makes it easier to form the little balls.
Place in the fridge or freezer in an airtight container when finished.
No-Bake Protein Balls are super easy to make, and you can make multiple batches to freeze for later. They’re also a great snack to make for a new mommy-friend, just a little something she can keep on hand for those days when baby just won’t put up with being put down!
Related: Low Milk Supply: Why It Happens And What To Do About It
A Quick Note About Milk Supply
If you’re worried about a drop in milk supply, it’s important to remember that frequent milk removal, adequate hydration, sufficient calories, and regular breastfeeding or pumping sessions play a much bigger role than any single food. While many moms enjoy lactation snacks, they work best as part of an overall breastfeeding routine.
If you’re concerned about your baby’s intake or your milk production, consider reaching out to a lactation consultant, your healthcare provider, or your baby’s pediatrician for personalized guidance.
Related: How To Make Sure Your Milk Is Transferring During Breastfeeding
The early weeks of breastfeeding can feel like a constant cycle of feeding your baby while forgetting to feed yourself. Having a few easy snacks ready to grab can make those long nursing days a little easier.
Whether you prefer protein-packed snacks, oats, veggies, or a simple handful of nuts, the goal is finding nourishing options that fit your routine. I’d love to hear which snacks became your breastfeeding favorites. Happy nursing!
