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Healthy Breastfeeding Snacks for Mama

Healthy Breastfeeding Snacks for Mama

Quick, healthy recipes for you (and your littles) to help increase your milk flow and keep you energized.

Hey, lovely! Stressing out a bit about your milk supply?


Milk production can take time; each and every one of us is different. It's important to be patient with yourself, give yourself a lot of breaks, and fill up on nutritious, delicious snacks.


While your milk-making factory is in full throttle, try out these safe and tasty ways to coax that milk out. These recipes will have your baby banging their bottle (or your boobies) for more milkshake from their favorite bar... you!

1. Banana & Peanut Butter

Seriously simple, right? Have as much or as little as you'd like for a quick energy boost.


Not a peanut butter fan? That's okay: you can always substitute it for some almond or cashew butter.

2. Oatmeal Mini Muffins

Recipe make 12 mini muffins - great for you, your toddler, or a baby who is teething and has started solids.


Dry ingredients:

- ½ cup rolled oats

- ½ cup baby porridge or flour

- ¼ cup flour

- ½ tsp baking powder

- ¼ tsp baking soda (for some added fairy dust, we add 1 tbsp hemp hearts and a sprinkle of lavender buds)


Wet ingredients:

- ½ ripe banana

- ⅓ cup pureed apple

- ½ cup milk (oat, almond or regular)

- 2 tsp coconut oil

- ¼ tsp vanilla essence



- Oven on 325 F or 180 C

- Blend the wet ingredients together
- Add to the dry ingredients
- Mix
- Spoon mix into mini muffin tray
- Bake for 20 min or until a toothpick test comes out dry

3. Peanut Butter "Boobie Smoothie"


- 1tsp Peanut butter

- ¼ cup oatmeal

- 1 banana

- ½ tsp cocoa

- 1 cup oat/ almond/ coconut milk or regular whole milk (your choice)



Blend into a creamy goodness or thicken it with some greek yogurt and pour into a bowl. Top with some banana, oat flakes & coconut shavings (perhaps even some chocolate chips if you want to treat yourself).

4. Green Goddess Smoothie

Leafy greens are a superstar at bringing in that milky stuff your baby loves. But, if you aren’t into devouring salads on end... try this smoothie out:



- 1 cup spinach and kale

- 1 cup water/almond/coconut milk or whole milk (whatever is you fave!)

- ¼ cup mango

- 1 banana

- ½ avocado (If you love them as much as we do! This, will make it SO creamy)

- ¼ cup oatmeal

- ½ tsp fenugreek seeds

- ½ tsp hemp hearts


TIP: blend your leaf greens with the liquid first, then add in your fruit chunks and seeds.


Fenugreek seeds are a little gift from God. Rich in Omega-3 fats which is important for baby’s brain development, and yours - even though you feel you’re losing your mind sometimes. Fenugreek leaves are rich in beta-carotene, vitamin B, calcium, and iron.


They can be added to tea during while it is brewing, smoothies or veg prep. Just sprinkle the little guys everywhere.

5. Carrots - Raw + Juiced


- 2 cups carrots
- Squeeze of fresh lemon juice
- 1 apple
- 2 cups water (to dilute if you want)
- 1 tsp fresh ginger peeled


Pop into you juicer, hit play and enjoy the show.


These provide a great boost in the lactation game and are rich in vitamin A (which, by the way, also improves the quality of the milk production).


Channel your inner Bugs Bunny and munch on some raw carrots. Not your vibe? Fair enough, enjoy the orange guy in a salad or (this is our personal fave) juice it, along with some apples & ginger. Tasty!

photo via Oat Mama Motherhood Products

6. Prepared Goodness

No blender - no problem.


If you aren’t a diva in the kitchen you can always order some pre-made snack to keep in your purse on the go. Our favorite are the Oat Mama bars which come in a rainbow of flavors.

And there you have it, wham bam! All of the above recipes should take you no less than 15-20 min to prep and devour. Full disclosure, the Oatmeal Muffins do need a little more TLC (maybe 5 more minutes) but... oh, so worth it.

You deserve to feel satisfied, energized, and comfortable. We hope that The Dairy Fairy can help you out a little more with that.

*Note: We are not nutritionists or dietitians, so if you do have allergies or health issues, please consult your doctor before eating or drinking any of the above.


To health!