Best Breastfeeding Snacks: 9 easy, healthy recipes to support lactation

Breastfeeding can be challenging, especially for first time parents. You can set yourself up for success by staying fueled with healthy, dietician-approved meals and snacks. We’re diving into the best postpartum snacks that are quick to grab, easy to make, and ideal for blood sugar balance, breastfeeding support, and hormonal health, as recommended by top nutritionists.

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What makes a good breastfeeding snack?

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The ideal breastfeeding snack should be nutrient-dense, easy to grab, and rich in energy, as nursing requires extra calories and nutrients. If you can find a snack with protein, healthy fats, complex carbs, and fiber you’re on the right track.

Protein helps with recovery and keeps you fuller longer. Healthy fats support both your energy levels and baby's brain development. Avocado, nuts (especially almonds), seeds, and nut butter are excellent choices. Complex carbohydrates like whole-grain crackers or oats, give you sustained energy. Fiber keeps digestion regular, important all the time but especially during the postpartum period.

To further support yourself during your postpartum recovery, nutritionists suggest eating every 3-4 hours, to ensure optimal blood sugar levels. This approach helps prevent large dips and spikes in blood sugar, which can lead to fatigue, irritability, and cravings. 

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What foods support milk supply?

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Many of these breastfeeding snacks are also recommended for lactations because they support milk supply. Oats in particular are often recommended because they are part of a food family called “galactagogues” which work by stimulating prolactin, a hormone involved in milk production, or by providing nutrients that support lactation.

Other lactation-supporting ingredients include fennel seeds, fenugreek, flaxseeds, brewer’s yeast, almonds and other nuts,  dark leafy greens, moringa, and chickpeas.

While many people find these foods helpful, galactagogues typically work best alongside regular nursing or pumping, which signals the body to produce more milk. Additionally, hydration, rest, and managing stress are foundational to maintaining a healthy milk supply. 

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9 Recipes for Breastfeeding Snacks

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Hungry to get started? Here are some of the top nutritionist-recommended snacks for breastfeeding that provide a steady, nourishing energy boost without the crash that can come from caffeine or sugar. 

1. Lactation Energy Bites

These Oat and Nut Lactation Energy Bites will support your blood sugar and hormone levels. The base is oatmeal,  a whole-grain, complex carbohydrate that provides sustained energy, while nut butter adds healthy fats and protein to keep you fuller longer. Oats are also a lactation-supportive food, often recommended by nutritionists for postpartum moms who are breastfeeding. Combine oats with other nutrient-dense ingredients like nuts, seeds, and dates for an easy-to-make, one-hand-friendly snack!

Lactation Energy Bites:

Ingredients:

• 1 cup oats
• 1/2 cup almond butter
• 1/4 cup ground flaxseed (healthy fats and fiber)
• 1/4 cup honey
• 1/2 cup chocolate chips or dried cranberries (for a sweet boost)
• and a pinch of salt

Method:

• Combine all ingredients in a food processor and pulse until a paste forms
• Shape into balls and store in an airtight container in the refrigerator for up to 5 days

Why it works: 

Oats and flaxseed are known to support milk production and oats have fiber, which helps with digestion and keeps blood sugar levels steady, preventing energy dips. Nut butter adds antioxidants and essential fatty acids that support brain function, which can be crucial when you’re short on sleep!

2. Greek Yogurt with Berries, Nuts and Honey

Greek yogurt is rich in protein and probiotics, which support gut health and immunity. Paired with nuts and a little honey, it becomes an easy, energy-boosting snack.

Try this Greek Yogurt and Berry Bowl:

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup mixed berries (blueberries, raspberries, and strawberries)
• 1/4 cup chopped nuts (walnuts or almonds)
• 1 tbsp pumpkin seeds 
• a drizzle of honey

Why it works: 

Greek yogurt is a high-protein, probiotic-rich choice that helps maintain gut health, which plays a big role in hormonal regulation. Berries provide antioxidants, while pumpkin seeds add zinc, which supports hormone production and immune health. Nuts like almonds and walnuts are high in magnesium, which supports muscle function and helps prevent fatigue.

3. Bananas with Peanut Butter

Bananas are packed with quick-digesting carbohydrates for instant energy, plus potassium, which helps keep muscles functioning well. Pair them with peanut butter for a balance of protein and fat to sustain energy longer. Another twist on the classic is apple slices with nut butter. Add a dash of cinnamon to either snack for a sweetness without added sugar.

Why it works: 

The natural sugars in bananas give you an immediate boost, and peanut butter stabilizes blood sugar so that energy lasts longer. The potassium in bananas can also help with hydration and muscle cramps—common in sleep-deprived or stressed parents. Apples are high in fiber, which helps prevent blood sugar spikes, while almond butter provides healthy fats and a little protein.

4. Eggs and Whole-Grain Toast and Veggies

Eggs are rich in high-quality protein, B vitamins, and choline, which help support brain function and concentration. Whole-grain toast adds fiber and complex carbs. Boiled eggs are easy to prep in bulk and make a balanced, protein-rich snack. Paired with fiber-rich veggies, they provide a satisfying snack that keeps you going. Add any combination of veggies you prefer; baby carrots, cucumber sticks, sliced bell peppers, and a sprinkle of salt and pepper and you’re ready to go!

Why it works: 

Eggs have B vitamins like B12 and B6, which are important for energy and brain function. Whole grains are a slow-release carbohydrate, providing a gradual energy supply without spikes and dips. Fiber-rich veggies help fill you up without causing blood sugar spikes.

5. Leafy Greens with Quinoa and Avocado

A leafy green salad with quinoa and avocado makes a nutrient-dense, energy-boosting meal. Leafy greens like spinach or kale are rich in iron, which helps prevent fatigue, and quinoa is a complete protein.

Why it works: 

Greens offer iron, B vitamins, and fiber, all important for energy and mental clarity. Quinoa’s protein and avocado’s healthy fats keep energy levels stable, while the iron in greens helps improve oxygen transport in the body, which can reduce tiredness.

6. Apple Slices with Almonds or Walnuts

Apples are rich in fiber and natural sugars, while almonds and walnuts provide protein and healthy fats.

Why it works: 

Apples provide a natural sugar boost without the crash, and their fiber helps balance blood sugar. Almonds and walnuts are high in Omega-3s and magnesium, which can support cognitive function and help prevent energy crashes, making them great for sustained energy.

7. Smoothies with Spinach, Chia Seeds, and Berries

Postpartum or not, smoothies are one of the best ways to pack in nutrients quickly. But during the postpartum period, focus on smoothies that support blood sugar levels to avoid energy crashes. Nutritionists recommend combining high-fiber carbs, a quality protein, and a healthy fat in each smoothie to keep energy steady and cravings at bay. 

Blood Sugar Balancing Smoothie:

 Ingredients: 

• 1 cup frozen berries (antioxidants)
• a handful of spinach (iron and calcium)
• 1 tbsp chia seeds (fiber and Omega-3s)
• 1 cup Greek yogurt (protein and probiotics)
• 1 tbsp almond butter (healthy fats)

Why it works: 

This smoothie has a great balance of carbs, fiber, fat, and protein to prevent blood sugar spikes. Chia seeds are an excellent source of Omega-3 fatty acids, which support brain health and hormonal balance while slowing digestion and stabilizing energy levels.. They also provide a generous amount of fiber, helping regulate blood sugar and digestive health. Almond butter provides lasting energy, while Greek yogurt offers protein for muscle recovery and probiotics for gut health. Spinach provides iron and folate, essential for energy and brain health. Berries are rich in antioxidants, helping reduce inflammation (which can be higher during periods of sleep deprivation). 

Another way to consume chia seeds is with an overnight chia seed pudding. Mix 1/4 cup chia seeds with 1 cup dairy or non-dairy milk (look for one with a source of calcium) with a dash of vanilla extract, cinnamon, and a drizzle of maple syrup or honey. Let it chill in the refrigerator overnight and top with berries, nuts, or lightly toasted oats in the morning for extra flavor and nutrients. 

8. Sweet Potatoes with Cottage Cheese or Greek Yogurt

Sweet potatoes are a great source of complex carbs and fiber, while cottage cheese or Greek yogurt offers protein. 

Why it works: 

 Sweet potatoes give you a slow-release energy boost without blood sugar spikes, and they’re high in beta-carotene, which supports immunity. Cottage cheese or Greek yogurt adds protein, which further balances blood sugar and keeps you feeling energized.

9. Avocado Toast with Hemp Seeds for Omega-3s

Avocado is a great postpartum food because of its healthy fats and fiber content, which help balance hormones and stabilize blood sugar levels. Add hemp seeds for a boost in protein and Omega-3s, which support brain health and mood. You can also mash this up with a dash of lime and snack on guacamole with a whole-grain cracker or chip.

Avocado Toast with Hemp Seeds:

Ingredients: 

• 1 slice whole-grain or sourdough bread
• 1/2 avocado (sliced or mashed)
• 1 tsp hemp seeds
• a sprinkle of sea salt and a dash of red pepper flakes if you like a bit of spice

Why it works: 

Avocado provides monounsaturated fats and fiber, helping keep you full longer, and whole-grain bread offers complex carbs to stabilize blood sugar. Hemp seeds add a complete protein, keeping muscles and tissues strong and helping your body repair itself after childbirth.

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Tips for Sustained Energy while breastfeeding:

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1. Stay Hydrated

Dehydration can quickly worsen fatigue, so make water a priority.The Institute of Medicine recommends that breastfeeding moms aim for about 13 cups (104 ounces) of water per day, which is a bit higher than the average adult requirement of 9 cups. Keep a water bottle handy and choose hydrating snacks like cucumber, watermelon, and oranges that give you both calories and H2O. 

Listening to thirst cues: Your body’s thirst mechanism tends to increase naturally while breastfeeding, so listen to it! Staying on top of hydration may mean drinking a glass of water every time you nurse and regularly throughout the day.

Signs you may need more water: If you’re feeling fatigued, have a dry mouth, or experience darker urine, it could be a sign to increase water intake. In addition to plain water, herbal teas, milk, and foods with high water content (like fruits and vegetables) can also help you stay hydrated.

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2. Avoid Sugary Foods

While tempting, high-sugar snacks can lead to quick energy spikes followed by crashes. If you’re craving sweet try fresh berries or dried fruits like dates. Another quick and delicious snack is to spread a little nut butter inside a date.

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3. Pair Carbs with Protein/Fat

Combining carbs with protein or healthy fat helps maintain stable blood sugar, essential for steady energy.

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Caloric Needs for Breastfeeding

Breastfeeding moms need a few extra calories and more hydration than usual to keep up with the demands of milk production. Here’s a breakdown of how much extra fuel and fluids you may need, as recommended by nutritionists and health organizations.

The general recommendation is that breastfeeding moms need an additional 450-500 calories per day to support milk production. This extra energy is crucial because producing breast milk burns quite a few calories! Here’s a more specific breakdown depending on your situation:

• Exclusively breastfeeding: Aim to consume an additional 500 calories daily, totaling around 2,300-2,500 calories, depending on your activity level and baseline needs.
• Partial breastfeeding (combination of breastfeeding and formula feeding): Additional calories needed may vary but are usually closer to 250-300 calories per day.
• Multiples (twins, triplets): If you’re nursing more than one baby, your caloric needs increase further. Speak with a nutritionist or healthcare provider to determine an exact target, but it can be around 600-700 extra calories daily.

These extra calories are ideally spread out across meals and snacks with a balance of carbohydrates, proteins, and fats to maintain energy levels and support nutrient needs for both you and your baby.

The best postpartum snacks are quick, nourishing, and balanced in a way that supports the unique needs of new moms. Whether you’re looking for something you can prep in advance or grab in a hurry, these snacks are designed to keep you energized and nourished—so you can focus on your new baby and the journey of parenthood! Remember, taking care of yourself is just as important as taking care of your little one.

Every mom is unique, so if you’re feeling overly hungry, fatigued, or dehydrated, don’t hesitate to adjust and speak with your healthcare provider for personalized advice. Keeping up with these adjustments can help support your energy, milk supply, and overall well-being!