27 Nourishing and Quick Snacks to Eat While Breastfeeding

Staying nourished and hydrated while nursing is essential to help encourage postpartum recovery, maintain your milk supply, and keep your energy up. That’s why having a go-to list of nutrient-dense, healthy, and – most importantly – easy breastfeeding snacks  is critical.

Some essential factors to consider when eating for breastfeeding include calorie intake, nutrients required, etc.

Get familiar with breastfeeding nutrition requirements for new moms and know that  you should add about 200-500 extra calories daily to support milk production. That’s about one or two nutrient-dense snacks.

To keep stay feeling nourished and full, make sure that every snack you eat contains the following:

• Healthy fats (avocado, nut butter, ground flax seed, nuts, dairy, chia seeds, etc.)

• High-quality protein (turkey, dairy, hummus, nut butter, eggs, etc.)

• Complex carbohydrates (oats, whole-grain bread, beans, fruit, etc.)

All snacks you’ll find on the below list are easy to make (or buy!) and will help keep you feeling fueled as you nurse your baby.

 Jump to a section: 

•  One-handed snacks 

•  Homemade snacks 

•  Storebought snacks 

•  Nighttime snacks 

Pro tip: order packaged, shelf-stable snacks before the baby comes so you are fully stocked and prepared after birth. You can also use many of these snacks for pregnancy and early labor!

A slice of deli turkey wrapped around a piece of cheese (or two) – simple and delicious.

We find ourselves grabbing brands like RX Bar, Boobie Bar, or Mama Bar.

These bites, balls, or cookies can be made at home with a few simple ingredients, or you can purchase them pre-made like these chocolate lactation bites from Majka.

We love hearty bread such as Ezekiel topped with avocado and ground flax seeds to boost healthy fats, protein, and fiber.

Take a high-quality wrap (think Lavash) and smear it with hummus and a few cucumber slices. Add a little salt and pepper, too!

Many proteins on the market are filled with filler ingredients. We love Kos – specifically the chocolate peanut butter flavor – in water or blended into a smoothie with spinach and banana.

These are easy to make at home with ingredients you probably already have. Check out one of our favorite recipes for chocolate nut butter balls. 

Take 1/4 cup of coconut milk, water, or dairy-free milk and mix in one tablespoon of chia seeds. Shake well and let it sit overnight—top with fruit, nuts, or granola and a drizzle of maple syrup.

The key with this breastfeeding snack is to ensure you  eat full-fat, no-sugar-added Greek yogurt  and top it with your fruit of choice. Many “fruit-inside” yogurts contain extra unnecessary sugars.

Enhance your parfait and use a Tanker Topper Muesli to pack extra milk-friendly nutrients. This blend was created especially for breastfeeding parents.

Take a dollop of hummus and smear it on Ezekiel bread, then top with a slice or two of deli turkey. This snack packs the protein needed for breastfeeding.

Oatmeal doesn’t have to be boring! Take simple rolled oats (great for lactation) and make delicious oatmeal by adding vanilla extract, a pinch of salt, peanut butter, and fresh bananas.

Did you know that egg yolks contain at least seven essential nutrients, including iron and calcium? Yup! Plus, they’re so quick and easy to make.

These superfood oatmeal cups are quick, easy, and packed with high-quality ingredients to support breastfeeding.

Great for when you need a quick snack and want to support your milk supply, Boobie Bars can help you feel nourished and less “hangry” than before.

If you’re on the go or it’s the middle of the night, Aloha protein shakes are a great option when you need a little extra something to feel nourished.

This Tanker Topper Muesli by Franjo’s Kitchen is packed with organic buckwheat, currants, dates, walnuts, brewer’s yeast, oats, and flaxseed meal – ingredients known for supporting a healthy milk supply.

These nutrient-dense bites are delicious and filling. Plus, you can get them delivered to your door, thanks to Daily Harvest – our top company picks for postpartum meal delivery.

Move over, Eggo. Thanks to brands like Birch Benders and Kodiak, you can get protein-packed waffles straight from the freezer. Layer with nut butter and bananas for a perfect quick snack.

Do you love the idea of lactation bites but don’t want to make them yourself? Majka makes them for you with their pre-made No-Bake Lactation Cookies.

You’ll notice that some of these snacks require refrigeration or utensils, but they’re easy enough to make in under one minute.

We’ve carefully selected these snacks to ensure you receive fats, carbohydrates, and protein, all essential nutrients for postpartum recovery and breastmilk production. Plus, they’re chosen for encouraging rest, too.

Trail mix can be an easy option to keep next to your bed to nosh on while feeding, especially if it’s loaded with walnuts, pistachios, and cashews.  According to the Sleep Foundation, nuts contain melatonin and essential sleep-promoting minerals like magnesium.

We’ve already mentioned these above, but they’re worth sharing again. The pre-made lactation bites from Majka are nutrient-dense and will help you feel nourished and satiated while nursing.

Like Greek yogurt, choose the full-fat variety to get the most nutrients and flavor. We love Good Culture cottage cheese.

This fat-packed snack is perfect for middle-of-night snacking to help encourage your body to go back to sleep once the baby is finished nursing.

Quick, easy, and can be eaten with one hand when you’re exhausted and limited in energy.

A quick carbohydrates boost paired with peanut butter will help you stay awake and hopefully fall back asleep. Make sure to buy peanut butter with only peanuts listed on the ingredients like this brand.

Packed with healthy fats, protein, and fiber, these Superfat packets are perfect for the hungry breastfeeding mom. It’s also easy to eat with one hand, too!

While it’s not the most exciting, you can get a quick dose of healthy fats, protein, and carbohydrates with this breastfeeding snack at night.

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CARLEY SCHWEET  

A two-time c-section mom, Carley Schweet is the founder and editor of Hello Postpartum and is deeply passionate about supporting other new parents as they navigate life after birth. She is a published author of two self-care books, and her work is featured on platforms such as Bustle, Forbes, MindBodyGreen, and more, and is a certified Integrative Nutrition Health Coach.