The 18 Best Quick & Healthy Snacks For Breastfeeding & Lactation

Snacks For Breastfeeding

Most breastfeeding moms attest that creating and maintaining a milk supply to feed their babies makes them hungry. Breast milk production demands that your body ingest more calories than usual. After all, it takes energy from food to produce breast milk.

We all know that no matter whether we’re breastfeeding, we should try to eat healthy snacks and healthy fats rather than junk foods and processed foods. However, this doesn’t mean that our food and snacks must be bland or boring. There are many delicious options when it comes to healthy breastfeeding snack ideas.

This article will provide you with many ideas for snacks for breastfeeding that are both delicious and healthy. We’ll also discuss snacks that will help you boost your milk supply so that your baby will have plenty to eat.

Best Snacks for Breastfeeding That Are Also Healthy

When you think of healthy snacks, you probably think of bland tastes and textures. However, there are many healthy snacks and fat options that you can consume as snacks for when you are breastfeeding that are tasty and some options that you probably thought weren’t good for you!

Listed below are several options for healthy breastfeeding snacks that breastfeeding moms find both tasty and satisfying to not get hungry immediately after consumption. You can alter several of these options based on your preferences and tastes. Don’t be afraid to get a little adventurous with your snack options!

1. Fresh Fruit

Fruit is one of the best options for healthy breastfeeding snacks because it can be eaten by itself or combined with countless other snacks to give foods a boost of flavor. Fruit provides natural sugar and a boost of energy that won’t leave you dragging later, like energy drinks and other supplements might.

You can use fruit as a topping for other snacks and desserts, make a fruit salad, or even eat it plain by itself. Fruits are also great in smoothies that can give you a boost of energy and nourishment. Fruit is one of the most versatile snacks for moms that are breastfeeding. Whether you choose to make fancy things from the fruit or just want to snack on some apple slices dipped in peanut butter, fruit is one of the very best snacks for new moms.

Another great thing you can do with fruit is dehydrate it to make dried fruit. This can be added to salads, eaten in trail mix, or consumed by itself for a quick snack that is easy and beneficial to health. Simply put it into a Ziploc bag and toss it in your diaper bag as a quick snack on the go.

2. Bagels with Cream Cheese

Bagels are satisfying, and they give you energy because they are mostly carbohydrates, which turn to starch, which then turn into sugar to provide you with the boost you sometimes need to get through your day.

For optimal health results, choose whole wheat bagels.

Cream cheese is another very versatile snack option as a topping. It comes in many different flavors, including fruit flavors, herbs, and even smoked salmon. This rich and creamy topping gives a bagel a level of decadence that is great as a breakfast food, snack, or even a lunch option when paired with flavored cream cheese.

3. Dark Chocolate

Chocolate is delicious in any of its various forms. Dark chocolate just happens to be the most healthy. However, in moderation, chocolate has been shown to improve cardiovascular health. The trick is moderation, incorporating it into healthy recipes or choosing healthy snacks to pair it with.

Milk chocolate, chocolate chips, and dark chocolate can be used as a sweetener for many foods such as muffins, protein bars, etc.

4. Plain Greek Yogurt

Alone, it sounds bland. However, it is an excellent foundation for many healthy breastfeeding snacks. Breastfeeding moms can make it the base of smoothies and parfaits or add countless toppings and sauces to it to amp up the flavor profile.

You can add whole grains to the bottom of a cup, then plain Greek yogurt, and top with fresh or dried fruit, and you’ve got a delicious treat that is chock full of nutrients that promote good gut health, calcium, and energy.

Snacks For Breastfeeding, healthy breastfeeding snacks

5. Protein Bars

Granola bars and protein bars are excellent sources of energy-enriched protein. You can purchase these in nearly any flavor, from peanut butter to chocolate, brown sugar, or honey flavor, or you can make your own. You can even make or purchase gluten-free granola bars.

Energy balls, a protein bar rolled into a small ball that you can eat quickly, are a great snack to keep on hand for when you get hungry.

6. Whole Grain Crackers

While this is a somewhat bland snack by itself, its versatility in what can be paired with it is nearly endless. You can spread peanut butter, almond butter, fruit, tuna salad, egg salad, or hummus on these crackers.

You can also serve them hard-boiled eggs. Consider adding paprika or chili powder to the eggs for a little more flavor.

7. Cottage Cheese

One of the best breastfeeding snacks is cottage cheese. Easily paired with sweet fruits like peaches and pineapple, you can add nuts or cherry tomatoes. It’s even delicious with just a dash of salt and pepper.

8. Charcuterie

Make yourself a small charcuterie board as a snack option that you can graze from all afternoon or morning. You can add anything you like, but the most popular options are fresh vegetables, deli meat slices, fruit, cheese slices, and nuts.

These energy-packed small meals can also act as meal prep and be consumed as an entire lunch or small dinner! Just be sure to pack your board with as many nutrient-dense foods as possible.

9. Trail Mix

A tasty treat for all, the breastfeeding mom will especially appreciate the mobility of this snack. You can get it or make it in many different flavor profiles, including chocolate chips, peanut butter, pumpkin seeds, rolled oats, sunflower seeds, and nuts.

If you choose to purchase rather than make your trail mix, get a big bag because this snack will go quickly!

10. String Cheese

Cheese is packed with calcium and, when eaten in moderation, can give a new mom the extra boost she needs to get through the day. You can pair it with fruit, vegetables, meat slices, or nearly anything else, making it a healthy snack.

11. Hummus

Hummus is made from chickpeas, and this snack is delicious when eaten on whole-wheat or whole-grain crackers, pretzels, or veggies. It comes in various rich flavors, and it satisfies hunger. You can eat it as a lunch or as a healthy snack between meals.

Hummus can be purchased already prepared, or you can easily make it at home and add any flair of flavor you desire.

12. Wraps and Sandwiches

If eating lots of small snacks isn’t for you, and you’re more of a meal mama, that’s okay. There are lots of easy and healthy lunch foods that you can make yourself that are nutritious and will keep your energy from tanking when you breastfeed your little one.


Spinach and tomato wraps and tortillas are better for you than flour or corn tortillas, and they are also tasty. They have a hint of flavor that doesn’t overpower the other ingredients. Switch out your regular flour tortillas for a spinach wrap and discover how much better you feel and the great taste!

Another wrap option is lettuce wraps. Substituting a tortilla for lettuce is a great way to sneak out some of the heavy carbs and replace them with light and yummy veggies that are water-based and more nutritious.

Fillings for a wrap are endless. High-quality meats, avocado, light mayo or honey mustard, balsamic dressing, and fat-free cheese are great options.


Let’s get back to the basics for a second. What is better than a good ol’ PB&J? Peanut butter is very good for you, and a sugar-free or low sugar jelly or jam on whole wheat or honey wheat bread is an excellent choice for a light meal that will keep you from scanning the fridge every few minutes in search of something else to eat.

You simply can’t go wrong with this classic. Your other kids will love it, too. It’s a quick and easy lunch to make for the entire family.

healthy breastfeeding snacks

Best Lactation snacks

Nursing moms are always looking for easy snacks that will up their milk supply during their breastfeeding journey. New moms, however, often get confused about what snacks are best to ensure that they can produce enough milk for their little ones.


Remember that you can snack on the healthiest snack options available, but if you aren’t getting enough hydration in the form of water, then you are hurting your milk supply. Always be sure to drink at least eight glasses of water a day to ensure that you are getting the most from your diet. A well-hydrated body digests food more efficiently and can produce more energy.

Additional Snacks For Moms That Are Breastfeeding

In terms of breastfeeding snacks, there are many options when it comes to keeping your lactation up. Every breastfeeding mother’s nightmare is to dry up, so having an arsenal of snacks to help with lactation is a great asset.

13. Lactation Granola Bars

These dairy-free and gluten-free breastfeeding snacks will help maintain and even increase your milk production. You can make these breastfeeding snacks yourself or purchase them.

14. Oats

Whole grain oats are a milk-increasing snack that a breastfeeding mom may not think of immediately as the tastiest of treats, but they can be dressed up in ways that might change your mind.

Overnight Oats

One fantastic recipe you can incorporate into your lactation snack arsenal is overnight oats. Simply cover rolled oats with your favorite milk, and add a bit of honey. Place this concoction in your refrigerator and allow it to soak overnight. The next morning, you’ll have wonderfully tender oats jam-packed with lactation-boosting nutrients.

Simply eat them cold or microwave your oats the next morning to heat them, and feel free to top them with fruit, chocolate chips, raisins, or nuts.

15. Almonds

Almonds are delicious and are full of healthy fats and lean proteins that will help keep your milk supply up. Most nuts are packed with good nutrition and can provide the extra calories a breastfeeding mom needs to keep up energy and produce enough milk for the baby.

If you aren’t a big fan of nuts, try switching out your regular all-purpose flour with almond flour to give your baking a lactation boost. It’s nutrient-rich, and you can barely taste the almonds.

16. Brewer’s Yeast

This supplement, like flaxseed and flaxseed oil, is used in conjunction with other ingredients to produce tasty recipes and can bring about a big increase in your milk production.

Brewer’s yeast is known to have a bitter taste, so make sure you use it with sweet-tasting ingredients. The added sugar will take out some of the bitterness.

17. Lactation Cookies

You can buy these already prepared, and they come in various flavors. They can be a bit pricey, however.

Another great idea is to find recipes for them! From involved recipes to no-bake lactation cookies, eating these cookies is a healthy treat that moms swear by when trying to maintain a sufficient milk supply.

You can even make the cookie dough for them ahead of time and keep them in the freezer. Think of them as lactation energy balls just waiting to be baked.

18. Smoothies

You can add nearly anything to a smoothie. That’s the beauty of them. From flaxseed oil to yogurt, fruit, milk, protein powder, and honey… the possibilities are nearly endless.

Smoothies are easy to make, incredibly refreshing, and can be made in a blender, food processor, or single-serve smoothie maker.

These are also great treats for the whole family that are healthy. You can serve it as dessert and boost the level of milk you’re producing to feed your infant, all while serving smoothies to your older two kids as a healthy after-dinner treat. They’ll think they’re eating something sweet and sugary, but it’s helping to boost their nutrition!


All of these snacks are perfect for breastfeeding and will give you the energy you need to sustain yourself and sustain your milk supply.

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