45+ Snack Ideas for Breastfeeding: Healthy, Vegan and Dairy Free Options

ByElizabeth Hours Updated:

A breastfeeding mom is no stranger to hunger and rightly so!

According to an article on babycenter.com, breastfeeding can require an extra 500 calories per day to keep up with the demand of milk production!

Along with that added appetite, a lactating mother is not only short on time, but usually energy as well. She may also be concerned about maintaining and building her milk supply. 

A balanced, nutritious and energizing breastfeeding diet is crucial for her at this time.

This helpful guide has 45 plus snack ideas for breastfeeding moms, ranging from vegan to dairy free and everything in between!

45 snacks for breastfeeding moms

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Energizing Lactation Bites

Let’s start this ultimate guide of snacks for breastfeeding moms with one of my favorite no-guilt treats, boobie bites!

These bite-sized balls of nutrition pack a powerful punch for breastfeeding moms with their lactation friendly ingredients.

They are quick to whip up and even faster to be eaten!

The best lactation bites for a breastfeeding mom are made with rolled oats, flax, nuts and seeds. These specific ingredients are all known galactagogues, which means they aid in the production and secretion of breast milk.

Boobie bites are also a versatile little snack. They can be made to suit any flavor craving. For fall, try these pumpkin spice lactation bites.

Overnight Lactation Oats

While you’re breastfeeding, make sure you stock up on the rolled oats, they are your MVP for milk supply and energy needs!

This versatile grain can be quickly made into a delicious and healthy snack for anytime of the day.

Overnight oats are a fantastic breastfeeding snack option because you can make them ahead of time, customize the flavors and grab it and go (or more like sit and breastfeed for hours).

Here’s how to make the base for your overnight lactation oats:

  • 1/3 c old fashioned oats (not instant).
  • 1 tbsp sweetener (honey, brown sugar, agave, maple syrup etc.).
  • 1 tbsp brewer’s yeast. 
  • 1 tbsp ground flax seeds. 
  • 1 c milk of choice.

Tightly seal your oat mixture and place it in the fridge overnight. When you’re ready to enjoy, add the toppings of your choice!

PSSST… If you want more recipes like this, consider grabbing yourself this downloadable PowerMilk breastfeeding cookbook!

Lactation Muffins

Muffins can be a great snack option for breastfeeding moms because they are so versatile. A muffin can be enjoyed at anytime of the day! They are satiating and easy to eat one-handed (a breastfeeding snack requirement).

You can make them healthy or add extra strudel on top. They can be packed full of lactation aids and chances are you won’t even detect them. My most popular lactation recipe on the blog happen to be these pumpkin lactation muffins.

Here’s how you make them:

Ingredients:

  • 1 C whole wheat or oat flour
  • 1/2 C brown sugar
  • 2 tsp. baking powder
  • 2 tsp. pumpkin pie spice
  • 1 tsp. vanilla extract
  • 1/2 tsp. salt
  • 1/4 tsp. baking soda
  • 1 large egg
  • 3/4 C canned pumpkin puree
  • 1/4 C milk (I used almond milk)
  • 1/4 C canola oil
  • 1 C old fashioned oats
  • 1/2 C raisins, chopped dates or chocolate chips (optional)
  • 1/4 C ground golden flax seeds
  • 2 tblsp. brewer’s yeast
Instructions:
  1. Preheat oven to 375℉
  2. In a large mixing bowl add add your dry ingredients. The flour, baking powder, salt, pumpkin pie spice, baking soda, brewer’s yeast and ground flax.
  3. In a separate bowl combine your wet ingredients. Oil, milk, pumpkin puree, vanilla, sugar and egg.
  4. Mix separately, then combine.
  5. Finally, add the raisins and oats last and stir in to combine.
  6. Grease your muffin pan or pop in liners and fill to the top.
  7. Sprinkle raw oats on top of each muffin before going into oven.
  8. Bake for 15-18 minutes, or until a toothpick inserted in the center comes out clean.

Lactation Smoothies

Smoothies are one of the fastest and easiest ways to absorb loads of valuable nutrients, whether you’re breastfeeding or not.

However, while nursing, they are an even better go-to and healthy breastfeeding snack for moms. They are hydrating, filling and come in any flavor combo you love.

To make your lactation smoothies ultra beneficial for your milk supply, consider adding some of these lactation aids:

Pssst… If you’re looking for healthy breastfeeding snack ideas that are quick and easy to whip up that are also loaded with ingredients to help you maintain a strong milk supply, this breastfeeding recipes E-Book is my recommendation for you!

Best Breastfeeding Lactation Powder to Add to Smoothies 

Lactation powders can provide your lactation smoothies with added beneficial nutrients specifically for breastfeeding moms.

These easy-to-add lactation powders can be used in a smoothie or alone with water or milk. They will provide a breastfeeding mom with the much-needed cellular energy she needs in order to be a healthy milk-makin’ machine.

Milk Dust is my favorite breastfeeding lactation powder because it tastes AMAZING and it was created by a very fit and spunky mom of five who breastfed her babies while also maintaining great health and nutrition.

Take 10% OFF your total Milk Dust order with the code LACTATION (no email required)! Try their decadent new flavor, Brownie Batter!

Pre-Made Breastfeeding Snacks

Let’s keep things as practical as possible and look at some pre-made breastfeeding snack options for the mamas who can’t find time to shower, let alone whip up a treat in the kitchen.

There are plenty of packaged snacks great for moms who need a quick pick-me-up and a satiated tummy that won’t cost you a second of your time.

Nutrition Bars

A fast and mess-free snack option packed full of vitamins of minerals. See some of my favorite options below, some products are linked to Amazon for your convenience of shopping!

P.S. Try the subscribe and save feature when buying food items at Amazon to save on every order!  

Lactation Cookies

For a sweet breastfeeding treat, grab a pre-made bag of delicious lactation cookies. 

Drinks for Breastfeeding Moms

A hearty and satisfying snack always needs to be accompanied by a refreshing beverage to wash it down. These next drinks for breastfeeding moms are yummy and may even promote more milk production – win, win!

1. Body Armor Sports Drink

Here’s a drink always worth mentioning if you’re in the milk-making business! Body Armor Drinks and breastfeeding are a perfect match made on the farm. 

This fruity sports drink fuels a breastfeeding mom with electrolytes and hydrates her thirty cells with coconut water.

If you haven’t tried the Body Armor and milk supply effect yet – throw some in your cart the next time you shop at Target. Or, buy it in bulk at Amazon. 

2. Starbucks’ Pink Drink

Even if you’re not breastfeeding, this staple Starbucks’ drink is always good and It’s even better for lactating mamas!

Known for it’s pink hue and Starburst flavor, this drink also boasts the reputation of a super milk supply enhancer. The coconut milk is probably to credit for this phenomenon.

Regardless, the Pink Drink is great for breastfeeding moms and a must- try! This way to get my knock-off Pink Drink recipes! 

20 Dairy Free Snacks for Breastfeeding Moms

Most new moms moms eventually find out the foods they should avoid when breastfeeding.

A big food group many breastfeeding mamas discover early on that their little ones digestion cannot handle is the dairy they eat.

Dairy products can be a huge staple in many people’s diets, which makes cutting it out that much harder.

Even though most of us love it, eliminating this food group can make your baby feel 100x better and that’s all us mamas want!

That alone makes the sacrifice and temporary adjustment totally worth it!

See the list below of dairy free snack ideas for breastfeeding moms:

  1. Dried Mango Slices
  2. Toast and Avocado 
  3. Crackers and Hummus
  4. Larabar
  5. Celery and Peanut Butter
  6. Sweet Potato Fries
  7. Raisins
  8. Fruit Cups
  9. Banana Nice Cream
  10. Raw Nuts
  11. Granola
  12. Pretzel Sticks
  13. Rice Cakes
  14. Chips and Salsa
  15. Oreos
  16. Jerky
  17. Salted Popcorn
  18. Deviled Eggs
  19. Veggie Sticks
  20. Animal Crackers

15 Vegan Snack Ideas for Breastfeeding Moms

Meat free food options are everywhere and more of us are choosing to forgo the flesh everyday. If you’re a meatless mama, these vegan snacks are worth a try!

  1. Justin’s Dark Chocolate Peanut Butter Cups
  2. Oreos
  3. Roasted Chickpeas
  4. Peanuts
  5. Pretzel Bites
  6. Annie’s Chewy Granola Bars
  7. Chloe’s Strawberry Fruit Pops
  8. Swedish Fish Candy
  9. Belvita Breakfast Biscuits
  10. Dried Veggies 
  11. Brussel Sprout Puffs
  12. Quinoa Cookies
  13. Pita Chips
  14. Hummus
  15. Sour Patch Kids

Don’t leave until you check out this breastfeeding recipes E-book full of dairy free and gluten free lactation snacks!

One Last Bite

These 45 easy and energizing snacks for breastfeeding moms should fill in every time-restrained and hunger gap you previously had.

For more breastfeeding resources, visit the extensive library of breastfeeding articles and subscribe for weekly emails with tips and ideas to make your breastfeeding journey easier!