If you thought pregnancy hunger was intense, the pangs you’ll feel while nursing are no comparison. We’ve rounded up easy ideas for snacks to eat while breastfeeding to help keep your hunger at bay.
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.
Breastfeeding nutrition basics
Some essential factors to consider when eating for breastfeeding, including calorie intake, nutrients required, etc.
Take some time to get familiar with breastfeeding nutrition requirements for new moms and know that you should add about 200-500 extra calories per day 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:
- 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.)
Snacks to eat while breastfeeding
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.
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Pro tip: order packaged snacks before baby comes so your pantry is fully stocked.
One-handed breastfeeding snacks
1. Turkey and cheese wrap
A slice of deli turkey wrapped around a piece of cheese (or two) – simple and delicious.
2. A low-sugar protein bar
We find ourselves grabbing for brands like RX Bar, Boobie Bar, or Mama Bar.
3. Lactation energy bites
These bites, balls, or cookies can be made at home with a few simple ingredients or using or a pre-made lactation cookie mix like this one from Majka.
4. Avocado toast topped with ground flax
We love hearty bread such as Ezekiel topped with avocado and ground flax seeds for an extra boost of healthy fats, protein, and fiber.
5. Hummus and cucumber tortilla wrap
Take a high-quality wrap (think Lavash) and smear with hummus and a few slices of cucumber. Add a little salt and pepper, too!
6. Protein shake or smoothie
Many proteins on the market are filled with filler ingredients. We love Kos – specifically the chocolate peanut butter flavor – on its own in water or blended into a smoothie with spinach and banana.
Homemade breastfeeding snacks
7. Dark chocolate nut butter balls
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.
8. Chia seed pudding
Take 1/4 cup 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.
9. Greek yogurt with fresh fruit and granola
The key with this breastfeeding snack is to make sure you’re eating full-fat, no sugar added Greek yogurt, and top with your fruit of choice. Make “fruit-inside” yogurts are packed with extra unnecessary sugars.
10. Hummus and turkey toast
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.
11. Oatmeal with peanut butter
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.
12. Hard boiled eggs
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.
Storebought breastfeeding snack ideas
13. Purely Elizabeth oatmeal cups
These superfood oatmeal cups are so quick, easy, and packed with high-quality ingredients to support breastfeeding.
14. Boobie Bar snack bars
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.
15. Aloha protein shakes
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.
16. Daily Harvest bites
These nutrient-dense bites are delicious and filling. Plus, you can get them delivered right to your door, thanks to Daily Harvest – our top company pick for postpartum meal delivery.
Read next: The Best Postpartum Meal Delivery Services
17. Frozen protein waffles
Move over, Eggo. You can now get protein-packed waffles straight from the freezer, thanks to brands like Birch Benders and Kodiak. Layer with nut butter and bananas for a perfect quick snack.
18. Majka lactation bites
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.
Nighttime snacks while breastfeeding
19. Cottage cheese and berries
Like Greek yogurt, make sure to opt for the full-fat variety to ensure you’re getting the most nutrients and flavor. We love Good Culture cottage cheese.
20. Greek yogurt and nut butter
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.
21. String cheese with pretzels
Quick, easy, and can be eaten with one hand when you’re already exhausted and limited on energy.
22. Banana with peanut butter
A quick boost of carbohydrates paired with peanut butter to help you stay awake and then – hopefully – fall back asleep. Make sure to buy peanut butter with only peanuts as the ingredients like this one.
23. Superfat nut butter packet
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!
24. Rice cakes with hummus or avocado
While it’s not the most exciting, you can get a quick dose of healthy fats, protein, and carbohydrates with this breastfeeding snack in the middle of the night.