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Maven
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I get tons of questions about what snacks are good for breastfeeding moms and how mamas can help boost their supply. While I’m not a lactation consultant, I do have tons of amazing homemade snack recipes that I’ve been eating while breastfeeding that have made a big difference for me during all 4 of my breastfeeding journeys!
I put together some delicious, super nourishing homemade breastfeeding snacks that are not only filled with ingredients that may help boost breast milk supply but are also packed with protein, fiber and healthy fats that are so essential for mamas while breastfeeding. I’ve included my favorite packaged snacks as well, plus some nursing products that have been so helpful for me.
Check them out below and pass them along to the breastfeeding mamas in your life!
Ingredients that boost milk supply & nourish mamas
Lactogenic foods are ones that may help increase milk supply due to their phytoestrogens and other nutrients. Plus, these foods are filled with healthy fats and protein to keep mamas nourished while they breastfeed! Here are some easy ones to add to your diet and use in simple snacks:
- Oats: oats and other whole grains contain iron, which is known to have a positive effect on breast milk supply.
- Flaxseed meal: flaxseeds contain phytoestrogens that can help boost breast milk production.
- Brewer’s yeast: this nutritional supplement is high in complex B vitamins, protein, and selenium, which are all nutrients new moms need. Not all brewer’s yeast varieties are gluten-free, so double-check the label when you buy! The brand I linked is gluten-free.
- Chickpeas: these little legumes are not only high in protein but also have plant estrogens that may help boost supply.
- Almonds: raw almonds are packed with healthy fats & protein to keep you satisfied and potentially increase breast milk supply.
- Ginger root: fresh ginger is not only the perfect tummy soother, but it also can have a positive effect on breast milk production.
- Leafy greens: kale, spinach, broccoli, and other dark leafy greens are packed with calcium, nutrients, and phytoestrogens that might help boost supply.
- Protein: in general, eating plenty of lean proteins like chicken, eggs, seafood, and nuts is a great way to boost supply and keep you feeling full.
See below for a mix of my favorite homemade and packaged breastfeeding snacks that I’ve been loving while breastfeeding my littles. They’re all filled with a mix of the above ingredients that might help boost milk supply and make the perfect treats and snacks to gift the new mamas in your life. Enjoy, xo!
Energy bites
Chia Banana Bread Energy Bites
5-minute Protein Peanut Butter Energy Bites
Salted Caramel Coconut Cashew Energy Bites
Honey Cinnamon Almond Butter Energy Bites
Peanut Butter Protein Cookie Dough Bites
Energy Bars
Salted Dark Chocolate Pistachio Quinoa Crunch Bars
Vegan No Bake Chocolate Peanut Butter Oatmeal Bars
No Bake High Protein Peanut Butter Cereal Bars
Sea Salt Cashew Butter Chocolate Protein Bars
No Bake Chocolate Peanut Butter Protein Bars
Granola
Homemade Chunky Healthy Granola Recipe (vegan & gluten free!)
Smoothies
Immune Boosting Wellness Smoothie
Ridiculously Good Wild Blueberry Muffin Smoothie
Salted Peanut Butter Oatmeal Cookie Shake
Get Your Greens in Smoothie (the best green smoothie!)
Knock You Naked Peanut Butter Strawberry Banana Smoothie
Snickerdoodle Tahini Date Smoothie
Nutritious muffins & oatmeal cups
The Best Healthy Blueberry Oatmeal Muffins (gluten free!)
Grandma’s Healthy Bran Muffins
Honey Cinnamon Walnut Banana Muffins
Outrageously Good Pumpkin Protein Muffins
Pumpkin Banana Flax Chocolate Chip Muffins
ABC Muffins (apple, banana, carrot muffins!)
Oh So Fluffy Vegan Banana Oatmeal Muffins
Healthy Peanut Butter Banana Muffins (dairy free + gluten free)
Morning Glory Zucchini Carrot Muffins
Baked Oatmeals & Overnight Oats
Brown Butter Strawberry Baked Oatmeal
High Protein Peanut Butter Banana Overnight Oats
Chunky Monkey Banana Baked Oatmeal
Peanut Butter Banana Baked Oatmeal Cups
Almond Butter, Strawberry & Banana Overnight Oats
Peanut Butter Blueberry Overnight Oats
High-Protein Lemon Blueberry Overnight Oats
Peanut Butter Zucchini Bread Baked Oatmeal
Better-For-You Cookies & treats
The Best Lactation Cookies (for nursing mamas!)
The Most Delicious Breakfast Cookies
Healthy Oatmeal Chocolate Chip Cookies (vegan & gluten free!)
Nutrition-Rich Omega 3 Blueberry Breakfast Cookies (gluten free + vegan!)
Blueberry Protein Pancake Breakfast “Cake”
Nourishing Banana Bread Zucchini Breakfast Cookies (vegan!)
Fav Packaged Snacks
- Boobie Brands Lactation Bars: my latest obsession! These hearty bars are packed with nutrients perfect for boosting milk supply.
- Nut & Seed Trail Mix: all of the delicious, healthy fats from almonds, pumpkin seeds, and sunflower seeds.
- Nature’s Bakery Fig Bars: love the blueberry flavor! These are packed with lots of whole grains.
- GoMacro Bars: all of their flavors are amazing, but I especially love the oatmeal chocolate chip.
- Aloha Protein Bars: My favorite plant-based protein bars!
- Lesser Evil Mini Popcorn Bags: just a fun, delicious snack I like to have on hand!
- The New Primal Meat Sticks: getting enough protein is super important while breastfeeding, and these meat sticks are perfect with 8g of protein.
- Solely Fruit Jerky: absolutely love having these fruit jerky strips on hand for a little sweet snack.
- Hydrate electrolyte mix: postpartum hydration recovery is essential, and I found this really helped me (even during pregnancy!) Use the code ‘AMBITIOUSKITCHEN’ for 20% off!
Some of my go-to breastfeeding products
- Nursing Bra: the comfiest bras for both nursing + pumping.
- Nursing tank: I recently got these nursing tanks and really love them. So simple to use and have a built in bra. Heck yes. Great for throwing a cardigan over!
- Haaka: This is primarily what I’ve been using to catch my milk. Every time I nurse I put it on the other side and it is a game changer. Every day I’m able to catch anywhere from 4-6 oz of milk without PUMPING! Yahoo! I also love the Boone Trove.
- My Breast Friend Nursing Pillow: I’m obsessed with this thing. I honestly do not know what I’d do without it!!
- Breastmilk freezer bags: these are my favorite bags I’ve tried! They don’t ever leak because the plastic is thicker. Greatest way to store and build up the breastmilk supply.
- Pumps I use and love: S1 Plus Premier Rechargeable Double Electric Breast Pump and the Pumpables Genie Advanced are my go-to pumps. I’ve also heard amazing things about the Eufy portable pump!
Head over to the Ambitious Kitchen shop to see everything including my pregnancy go-to’s, postpartum must-haves, and favorite items for baby.
P.S. Don’t forget to check out our baby registry, pregnancy books I’m reading and other Ambitious Mama posts.
What are your go-to snacks while breastfeeding? Let me know in the comments!
