15+ Best Lactation Recipes & Snacks for Pumping Moms
Disclosure: This post may contain affiliate links, which means I may receive a small commission if you click a link and purchase something. Please check out my disclosure policy for more details. All opinions are my own!
Lactation Recipes to Increase Milk Supply
Every breastfeeding/pumping mom wants that magic trick to help increase their milk supply. One great way to do this is through galactagogues and milk boosting recipes.
These “galactagogues” are just milk stimulating foods!
I’m sure that by now you’ve seen that there are tons of recipes out there labeled as “milk boosting” or “lactation” recipes.
The reason behind the claim, is that they include these galactagogues.
When I was nursing, I always felt so overwhelmed by ALL the potential recipe options that it stopped me from actually making the recipes.
Instead, I opted for Milk Makers Cookies – which worked great, but I felt they were a little expensive.
I want to save you the trouble and headache, and make it easier for myself the next time around! Here’s the easy lactation recipes you need.
Keep in mind that almost all of these recipes include a combination of flaxseed, oats, and brewer’s yeast (all great milk boosting foods!).
This ground, organic flaxseed is perfect for adding to your recipes to give your breast milk supply a boost!
It's one of the most common ingredients in lactation recipes, and is USDA certified organic.
Milk Boosting Recipes
The lactation recipes are all sorted by the type of food. You’ll find “no bake” lactation recipes, lactation smoothies/teas/drinks, lactation cookies, and other lactation “baked goods”.
Trust me, these look so delicious, you won’t be able to resist!
“No Bake” Lactation Recipes
Chocolate Chip Lactation Power Balls
*Flaxseed, oats
These no bake chocolate chip cookie power balls are a huge favorite in our house.
It’s so easy to whip up a ton of these lactation balls and store them in your freezer for later. Grab a couple to snack on or as an easy grab and go breakfast.
Check out the full lactation power ball recipe here!
Booby Bites Energy Snack
*oatmeal,
Let’s face it, all moms need more energy. These little lactation energy bites are so easy for on the go snacking. These are such an easy snack to bring for yourself, or to share.
Click here for the full recipe!
Image Credit goes to I Can Teach My Child
Lactation Smoothies/Teas/Drinks
Minty Green Protein Shake
*Flaxseed, protein powder
Looking to increase your milk supply and promote weight loss? Okay, what mom isn’t interesting in this one? This recipe promises some pretty awesome results. If you’re a fan of mint, this one is right up your alley!
Click here for the full recipe on Joyful Messes!
Image Credit goes to Joyful Messes
Strawberry Banana Protein Smoothie
*chia seeds, almond butter
I love the simplicity of this recipe. The added protein is also great for postpartum moms during recovery and to add healthy calories to their diet.
Click here for the full recipe!
Image Credit goes to Lauren McBride
Peanut Butter Apple Pie Smoothie
*oats,
I can’t be the only one dreaming of fall with this recipe. Peanut butter, apple pie. Swoon.
Click here for the full recipe from We’re Parents!
Image Credit goes to We’re Parents
Lactation Boosting Milkshake – That Actually Tastes Good!
*oats, brewer’s yeast, fenugreek,
Ice Cream. Enough said, right? That’s one of my favorite parts of this recipe! While moms are trying to lose the baby weight, it’s important to remember to also make sure you’re getting enough calories to help your body make milk.
Check out the recipe here!
Image Credit goes to Naturally Made With Love
Chocolate Peanut Butter Banana Milkshake
*oats,
Another milkshake for another night! If peanut butter and banana is your thing, you’ve gotta check out this one of many yummy milk boosting recipes.
Click here for the full recipe!
Image Credit goes to We’re Parents
Best Lactation Teas & Herbs
If you want something easy, with very little prep, check out the best lactation teas and herbs for your body!
Check out the list here!
Chocolate & Banana Boobie Smoothie
*oats,
Anything chocolate makes my heart swoon. Grab your chocolate and banana smoothie right here to be increasing your supply in no time!
Click here for the full recipe!
Image Credit goes to Stay at Home Mum
Lactation Lemonade
I am not a tea person. So lemonade instead speaks right to my soul. A hot summer day, sipping lemonade that will increase my milk supply? Sign me up!
Image Credit goes to The Leaky Boob
Lactation Cookies
Baby Mama Bars
*flaxseed, brewer’s yeast, oats
I love that Mary combined her favorite recipes to create the best lactation cookie/bar! A commitment like that must mean it’s good. This one is going in my cookbook for sure.
Image Credit goes to Mary Makes Good
Chocolate Chunk Lactation Cookie
*oats,
This is a great lactation cookie recipe that has delicious dark chocolate chunks. And the cookies are so ooey-gooey!
I’m not breastfeeding anymore, and I still think I need these. Yum!
Click here for the full recipe!
Image Credit goes to How Sweet Eats
Super Milk Boosting Lactation Cookies
*flaxseed, oats, brewer’s yeast, fenugreek
Ultimate lactation cookie recipe is right. This recipe contains your usual milk boosting foods, plus fenugreek! I have a feeling you’ll be seeing results quickly with this milk boosting recipe.
Click here for the full recipe!
Image Credit goes to CityMomsBlog
Homemade Peanut Butter Chocolate Chip Lactation Cookies
*flaxseed, brewer’s yeast, oats
Peanut butter chocolate chip cookies. I think my husband would eat these faster than I would, that’s a combination hard to resist!
Click here for the full recipe!
Image Credit goes to Simplistically Living
Lactation Cookie Mix in a Jar
*oats,
I love this one. It really just makes my heart happy. Lactation cookies in a jar as a baby shower gift! I want to give this to all my future pregnant friends.
Click here for the details on making your own!
Image Credit to One Part Sunshine
Lactation Baked Goods
Lactation Pancakes
*flaxseed, oatmeal
Pancakes?! It’s so awesome to see some variety in the milk boosting recipes. I love that this pancake recipe is also allergy (dairy, soy, & wheat) free. The healthy ingredients and amazing results make it a must in your milk boosting recipes book!
Banana Bread
*flaxseed, oats, fenugreek, brewer’s yeast
I love banana bread. And this recipe is packed full of milk boosting ingredients! If you’re really looking to bump up your milk supply – make sure you don’t miss this one.
Click here for the full recipe!
Blueberry Oatmeal Lactation Muffins
*Oatmeal,
These blueberry oatmeal muffins are so quick and easy to make you’ll find them hard to resist! They contain some great milk boosting ingredients and can be made while your little one naps.
Click here for the full recipe!
Image Credit What Mj Loves
Chocolate Almond {No Bake} Lactation Cookies
*oats,
These amazing little cookies are NO BAKE. How cool is that? They also look so incredibly chocolatey and delicious, it might be hard to only eat a few. Thankfully, they freeze wonderfully!
Check out the full recipe right here!
Image Credit goes to Small & Friendly
What foods produce more breast milk when pumping?
Let’s chat about how to boost that breast milk supply and make your pumping sessions more productive than ever. 🍼
- Milk-Boosting Ingredients: When it comes to supercharging your breast milk production, think of ingredients like brewer’s yeast, oat flour, and flaxseed meal as your best pals. These goodies are loaded with essential nutrients like amino acids, healthy fats, and fatty acids that can help increase your supply.
- Healthy Fats and Coconut Oil: Incorporate healthy fats into your diet – think avocados and, yup, coconut oil! They’re like a secret weapon for lactating moms. These fats provide the energy your body needs to produce more milk.
- Lactation Smoothie Recipes: Imagine sipping on a delicious lactation smoothie while pumping away. Blend in some oat milk, a touch of coconut flakes, and maybe even a scoop of almond flour. It’s a tasty and convenient way to boost your supply.
- Oatmeal Chocolate Chip Lactation Cookies: Who said lactation-boosting had to be boring? Whip up some oatmeal chocolate chip lactation cookies. They’re a sweet treat for your taste buds and your milk supply. Just be sure to use ingredients like rolled oats, coconut sugar, and dark chocolate chips for an extra punch.
- Vegan Lactation Cookies: Don’t worry if you’re vegan; you’ve got options! Opt for vegan lactation cookies made with ingredients like flaxseed meal and coconut flakes. These cookies are perfect for everyone in the family, and they’re totally plant-based.
- Lactation Brownies: Craving something fudgy? Try your hand at some lactation brownies. They can be the ultimate late-night snack in the middle of the night when you’re pumping like a champ. Dark chocolate and coconut oil can work wonders!
- Overnight Oats: For those early days when time is precious, prep some overnight oats. Combine rolled oats,
flaxseed meal, and almond milk in an airtight container. Grab it on the go and enjoy a quick and healthy snack. - Healthy Lactation Cookies: Your family will thank you for baking these cookies. With whole grains, a dash of vanilla extract, and a pinch of cocoa powder, they’re a hit with the whole family.
How can I increase my lactation while pumping?
Eat Healthy
When it comes to nourishing your little one, the power is in your plate.
Eating good, wholesome foods is like the magic potion for boosting your breast milk supply.
Load up on whole grains like oatmeal, quinoa, and brown rice. These grains are packed with essential nutrients that promote milk production.
Add in plenty of leafy greens, colorful veggies, and fruits for a nutritional boost. Don’t forget lean proteins like chicken, fish, and tofu; they provide the amino acids your body craves for milk-making.
Drink Water
Now, let’s talk hydration. Water, oh glorious water!
Sip on this liquid gold throughout the day like it’s your favorite lactation cocktail. Staying well-hydrated is crucial for milk production. Keep a trusty water bottle by your side, and when you’re pumping, use it as an opportunity to gulp down some H2O. Remember, a hydrated mama is a milk-producing mama.
Power Pump
And here comes the secret weapon: power pumping!
It’s like a workout for your milk ducts.
Dedicate some pump sessions to power pumping – that’s a cycle of pumping and resting, mimicking your baby’s feeding pattern.
Pump for 20 minutes, rest for 10, pump again for 10, and so on. It’s like a milk-boosting dance.
This technique helps signal to your body that it needs to produce more milk, and over time, it can lead to an increase in your supply.
So there you have it. Eating nourishing foods, staying hydrated, and embracing the power of power pumping are your allies in the quest for a bountiful breast milk supply. Keep up the great job, and remember, you’ve got this!
What to avoid when pumping milk?
Now, let’s talk about what to avoid when pumping:
- Caffeine and Alcohol: While a cup of coffee or a glass of wine might be tempting, try to limit your intake. Excessive caffeine and alcohol can interfere with your milk production.
- Sage and Peppermint: These herbs are known to decrease milk supply, so maybe save the peppermint tea for later.
- Highly Processed Foods: Minimize your consumption of overly processed, sugary snacks. They won’t do your milk supply any favors.
- Tight Bras and Pressure: Avoid wearing super tight bras that can compress your milk ducts. You want things flowing freely!
How to Make Lactation Snacks
I’m starting to think I could add flaxseed, oats, and brewer’s yeast to any of my favorite recipes and see some pretty amazing results!
I’ll keep you updated if I give it a try. In the meantime, enjoy your yummy new milk boosting recipes and consider sharing these goodies with a new mom in your life!
For more tips on increasing your milk supply – check out my post on the Top 6 Ways to Increase Your Milk Supply or the Pumping 101 ebook!
Related: The Can’t Miss FREE Way to Increase Your Milk Supply
15+ Milk Boosting Recipes for Breastfeeding Moms
Thank you so much for sharing my recipe!! This is a great post!!
Thanks for having such a great recipe! I’m so happy to share it!