Healthy Lactation Snacks for All Mothers

While breastfeeding, a mother’s body requires her to eat more food than she was previously, even while pregnant. Finding the time to cook a meal can be  problematic with a little one in the house but many healthy lactation snacks can easily be prepared to supply the needed energy and nutrients to keep a breastfeeding mother going.

Any new mom understands the crazy hunger that comes when you are breastfeeding. For first-time moms, prepare yourself by having many lactation snacks on hand to help you curve hunger during this period.

When choosing snacks, go for those that will give you much needed energy and at the same time benefit your milk supply. (This is called a galactagogue!) Experts recommend that breastfeeding mothers eat an additional 200-500 extra calories and remain hydrated, as a breastfeeding mother requires four more glasses of water per day.

Easy to prepare and easy to grab breastfeeding snacks are a must-have for new mothers! Below we have complied a list of snacks that you can buy or quickly make in your kitchen to replenish your energy and provide you and your baby with desired nutrients during this special time.


Milk and Protein Bars

These bars are easy to carry around in your diaper bag. Each bar will help aide your milk production while at the same time helps to keep you energized to carry out daily chores that come with a young baby. Milk and protein bars are delicious and healthy lactation snacks that will keep you satisfied.

Yogurt and Granola

Natural Yogurt and Granola

Yogurt is a tasty source of calcium which is very useful for a young baby. You may also choose to go with Greek yogurt as it is thicker and will make your stomach full much easier. Yogurt has useful bacteria that aide in the digestion process. If you want to add more nutritional value to the snack, add granola bars to the yogurt or some fresh fruits like berries. Choose a granola bar that has almonds because those nuts are an essential component of increasing the rate of your milk production.

Pretzels and Cheese

Cheese with Whole Grain Crackers

Crackers are yet another healthy snack but choose whole grain options as they will provide better nutritional value. A combination of crackers and cheese is a perfect lactation snack as cheese is an excellent source of protein, calcium and vitamin B.


Peanut Butter and Bananas

It may seem overly simple to eat a scoop of peanut butter on its own, but it is a perfect lactation snack when you are breastfeeding and hungry. Peanut butter will help you boost your energy level as you wait for your next meal. Peanut butter is a source of healthy fats and is good with milk production. Bananas, on the other hand, are a source of vitamins and potassium and are readily available for a quick bite. Eat the two together and you have a healthy snack with sugars that will keep you energized for hours.

Lactation Cookies


Pretzels are an easy, guilt-free snack to carry around or to quickly grab from the pantry. They make the perfect lactation snack for busy breastfeeding moms who are always on the go. 

Fresh Fruit

Hardboiled Eggs and Fresh Fruit

Hardboiled eggs are not only a good source of essential amino acids and omega 3-fatty acids, but they are also easy to make and store and have been proven to be one of the healthiest snacks for lactating mothers. Fresh fruits, on the other hand, will provide you with much needed vitamins while keeping your stomach full. Easy to eat options include apples and grapes. 

Now you have the information at your disposal. Whether you choose to make a quick snack or buy one, remember to drink plenty of water.

Lactation snacks are a must have for all breastfeeding mothers! Pick snacks that are easy to carry and quickly stick on your diaper bag.