Looking for healthy breastfeeding snacks that are quick and easy? Here are the best snacks for nursing moms!
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I’m Chantal – welcome to my website. 🙂
You’re here for a little help on healthy breastfeeding snacks, right?
Before we get started, you should know that I’m a mom of two cute little kids. I’m also a certified personal trainer and nutrition coach.
Related Reading: 11 Breastfeeding Tips for New Moms
In This Post: Everything You Need To Know About Healthy Breastfeeding Snacks
You’re welcome to go on a deep-dive into my article (I write a lot), but if you’re here for the nitty-gritty, you’re welcome to scroll down as well.
As a quick overview, here’s what you’ll find in this post:
- My personal struggle with breastfeeding & what I wish I knew then
- Breastfeeding nutrition FAQ
- My list of the best healthy breastfeeding snacks (for busy & exhausted moms)
The Struggle To Breastfeed & Why You Need The Best Snacks For Nursing Moms
I was much like many first-time moms these days. I struggled to breastfeed as much as I wanted to.
For whatever reason, it didn’t come as naturally as I had hoped it would.
Breastfeeding was so difficult for me despite doing all of the right things.
I visited the lactation consultant, had all of the right tools and gadgets, read all of the tips online, and I still wasn’t producing as much as I wanted to.
This happened to me with both children – it really didn’t come easy for me!
What I wish I’d known is that your nutrition can really impact your supply.
Not eating enough food and making sure you eat food that can potentially boost your supply is important.
I learned a little bit more with each child, and as I ventured into the world of nutrition (I became a certified nutrition coach in 2022), I learned even more.
Psst! Did you know that I have a shop full of fitness printables and home workout programs? Click here to check it out!
At the end of the day, food is so dang important!
If you are a nursing mom, you need good nutrition that is not only good for your body, but that will help you with milk supply.
You also want convenience!
That’s why I’m sharing this post on the best snacks for breastfeeding.
It’s two-fold, really. You need snacks that are quick and easy (that you might eat with a baby in your arms), but you also need healthy breastfeeding snacks to help with supply.
I get it! I really do.
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Nursing Nutrition FAQ + healthy breastfeeding snacks
If you are new to breastfeeding, you might have a lot of questions. Here are some I know I had (and you might have too).
Breastfeeding requires a lot of energy. It can cause your body to burn up to about 500 additional calories per day. In general, you need to eat a little more than you typically would.
Yes! There is a lot of science that reinforces this. Your body needs a wide variety of foods to keep milk supply levels high.
You can eat most things in moderation, but there are a handful of foods that can potentially harm your milk supply. They are caffeine, peppermint, and excess vitamin C (to name a few).
I am not here to explain too much of the science of breastfeeding, but I do have a few different articles with tips if you’re looking for more:
- 11 Things No One Tells You About Breastfeeding and Pumping
- 11 Breastfeeding Tips for New Moms
- Top Postpartum Essentials & My Fave Postpartum Products
Otherwise, let’s get on with the list of good snacks for breastfeeding! Hopefully it will help you figure out the best breastfeeding snack for you. 🙂
Healthy Breastfeeding Snacks: 31 Best Snacks For Nursing Moms
1. Plain Oatmeal
Oatmeal is full of fiber and iron. Low iron is associated with low milk supply, so be sure to get your oats in!
For convenience, opt for quick or 1-minute oats or pre-packaged oatmeal cups.
Related Reading: Easy Overnight Oats With Greek Yogurt
2. Granola Bars
Granola bars and/or protein bars are the perfect breastfeeding snack.
Choose low sugar granola bars with oats and/or nuts. I personally recommend RX Bars or Kind Bars as a “clean” and healthy choice.
3. Dry Cereal
Grab a handful of your favorite whole-grain cereal for a quick and easy breastfeeding snack.
Some examples of easy-to-eat varieties could be Cheerios or Chex.
4. Trail Mix
Nuts, dried fruit, and the possibility of chocolate? What’s not to love!
Get a bit of protein and antioxidants (both known to help with lactation) with a healthy trail mix blend and keep it with you on the go!
My go-to trail mix for antioxidants is anything with dried fruit & dark chocolate. It’s a great quick snack for your breastfeeding journey!
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5. Roasted Almonds
I am including almonds specifically because there are studies that suggest that the protein, calcium, and iron make them a great “galactagogue.”
(Galactagogues are substances that are known to improve milk supply!)
6. Rice Cakes
Rice cakes are great for convenience but opt for brown rice if you can. The whole grains are what will help keep this snack healthy & help to promote milk supply.
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7. Lactation Cookies
There are plenty of pre-packaged lactation cookies on the market these days, but there are just as many (or more) homemade lactation cookie recipes.
Pinterest is a great place to find recipes, but if you want to keep it simple, just include nuts, seeds, &/or oatmeal in your favorite cookie recipe!
Related Reading: 30 Ways to Be A Happier Mom When Things Are Tough
8. Cheese Sticks
Cheese is a great source of protein and fat, both which are important for breastfeeding.
Get some string cheese/cheese sticks for a great easy breastfeeding snack.
P.S. If you’re curious about what kinds of fats you should be eating? Click here to read about healthy fats!
Jerky is always a great option when in a pinch!
Getting enough protein and iron in your diet is super important while breastfeeding.
Beef jerky or pepperoni sticks are an easy and convenient way to boost both!
Just stay away from super-spicy varieties if you’re worried about it hurting your baby’s tummy.
10. Bananas with Peanut Butter
Still looking for good snacks for breastfeeding?
Bananas are great because they are conveniently wrapped in nature’s packaging.
Since they don’t need refrigeration, that makes them easily transported and super-convenient.
Add a little peanut butter (you can even get the single serve packets) for a healthy & easy breastfeeding snack.
Related Reading: 21 Day Postpartum Challenge
11. Protein Smoothies
Protein smoothies are possibly the best breastfeeding snack!
Because they are easily tailored to meet your nutritional needs but are filling and quick, too!
If you are a really tired and hungry mama who needs to boost milk production, protein smoothies can help you get some solid nutrition in a pinch.
Here is a list of great, nutritious and high-protein smoothie recipes.
12. Green Smoothies
If you’re still on the hunt for healthy snacks for nursing moms, consider green smoothies.
Leafy greens are also considered “galactagogues” or milk-boosting. They contain iron, which again, is super important to retain milk supply.
They also contain a whole bunch of other vitamins and minerals.
Here is my favorite green smoothie recipe.
No matter what smoothie recipe you choose, green smoothies are a great way to fill nutritional gaps and make good snacks for breastfeeding.
Cucumbers deliver a refreshing and satisfying crunch, but they also contain a lot of water.
Since every breastfeeding mom needs to make sure she is adequately hydrated, consider cucumbers a healthy snack worth reaching for!
Again with the water! Watermelon has high water content, but it’s also a sweet snack full of vitamins and minerals.
(Like most fresh fruit.)
Just don’t go too crazy with it – watermelon contains Vitamin C, which is known to actually reduce milk supply if you consume too much.
Okay, so this isn’t my most creative of snack ideas, but it still gets a place here.
Grapes – especially red or purple grapes – are also a fabulous healthy breastfeeding snack. (Fresh berries are also a great choice!)
They also contain water, but they are more convenient than watermelon or cucumbers. Just wash and go!
Choose dark grapes for an antioxidant boost for the best breastfeeding snack!
Still need more healthy breastfeeding snacks? Let’s keep going!
16. Whole Wheat Toast with Nut Butter
Are you noticing this whole grains theme yet?
This might be the best snack for breastfeeding because it’s simple, quick, and delivers all three macronutrients.
(Protein, fat, and carbs.)
Invest in some good quality whole wheat bread (think Dave’s Killer or better) and a jar of nut butter, and you’ll have an easy snack for nursing at your fingertips at all times.
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17. Greek Yogurt
Greek yogurt isn’t just good for your gut – it’s also packed with calcium, protein, and fat (if you don’t buy the fat-free version of course)!
Buy some pre-portioned Greek yogurt cups for an easy, quick and healthy breastfeeding snack.
I personally love mixing a bit of plain Greek yogurt (or vanilla works, too) with a bit of peanut butter and dipping apple slices in them.
You HAVE to try it. 🙂
P.S. Lean protein is great, but fat is important too! Only buy the fat-free Greek yogurt if you’re already getting enough healthy fats elsewhere!
Eggs are one of nature’s best superfoods.
You’ll not only get fat and protein, but you’ll also get Omega 3 fatty acids (so good for your brain & nervous system), vitamin D, vitamin E, and iron!
Basically, eggs aren’t just a simple protein-packed snack. They are actually very nutritious.
Need easy snacks for breastfeeding moms? Hard-boil a dozen eggs each week to save time and make this super convenient! Then you can have a hard-boiled egg or two anytime you need it!
19. Ham or Turkey Rolls
Consider deli ham or turkey rolls (with cream cheese if desired) for a great protein-packed nursing snack!
Just opt for nitrate/nitrite-free varieties for optimal health.
20. Kale Chips
Kale is high in iron and also delivers a variety of other micronutrients (AKA, vitamins and minerals).
If you don’t like kale then maybe this isn’t the best snack for breastfeeding, but if you haven’t had kale at all, it’s worth a try!
Kale chips are a crunchy, easy way to get some greens in.
21. Shelled Edamame
Edamame is high in plant protein, and shelled edamame can be a perfect snack for nursing moms.
It can travel in the diaper bag with you, doesn’t need refrigeration, and doesn’t require any prep whatsoever. What’s not to love?
22. Crackers & Cheese
Who doesn’t love this classic combo? (If you are looking for an excuse to eat more cheese, here it is!)
Get yourself some yummy sharp cheddar (or gouda?) with some whole grain crackers for a quick and easy breastfeeding snack.
23. Mini Bagel & Cream Cheese
Bagels are delicious, but full-sized bagels offer enough carbs and calories to cross the line into the category of full meals. (At least when topped with goodies.)
An easy compromise is to get yourself some mini bagels, top with a bit of cream cheese, and go!
It’s also really good to add a bit of deli turkey on top.
Either way, mini bagels make great simple lactation snacks!
24. Apples & Almond Butter
This will be one of your go-to snacks as a breastfeeding mother!
Apples will help to hydrate you but also deliver carbohydrates and vitamins & minerals. (Oh, and fiber!)
Add a little almond butter for dipping, and you’ll have the perfect galactagogue combo!
25. Granola over Greek Yogurt
Granola has oats and nuts, which we have already established as helpful for breastfeeding mothers.
Greek yogurt is again, full of healthy fat & protein, as well as probiotics.
This classic combo makes a great snack for nursing moms.
26. Pretzels & Peanut Butter
Pretzels are a low-fat, high-carb snack with a delicious crunch.
But they are especially delicious when a little bit of peanut butter is involved!
We already talked about how nut butter can be helpful when breastfeeding, so this is just another idea for you!
For the easiest pretzel & PB combo, opt for the stuffed pretzels (which you can find at pretty much any grocery store these days)!
27. Energy Bites
Have you heard of fat bombs or energy bites before? They will seriously be your best friend!
They really might be the best snack for breastfeeding!
You can buy them or make them, but they are all the rage on Pinterest.
They are basically just nutrition-packed, bite-sized snacks designed to help you get extra calories on a busy day.
Sometimes they have granola, nut butters, pumpkin seeds, dates, fruit, chocolate…the list is endless!
Seriously, this will be one of your favorite snacks!
28. Spoonful of Almond Butter
Ahh, the almond butter. I personally think this is one of the best snacks for breastfeeding. It’s easy, simple, and quick.
I chose almond butter instead of peanut butter because again, it’s known for being great for milk supply.
Pro Tip: Top your spoonful of almond butter with some mini chocolate chips for sweet treat!
29. Hummus & Carrots
Definitely put this on your list of good snacks for breastfeeding!
Dip some baby carrots or carrot sticks into the hummus of your choice as a great snack for nursing moms.
They even make some convenient little pre-portioned hummus cups, so check those out if you’re a hummus person!
30. Glass of Milk
Why is a glass of milk on my list of good snacks for breastfeeding?
Because milk delivers a good amount of protein and fat along with a whole bunch of calcium!
Since those are all things your body requires to keep up a good milk supply, a glass of milk is an easy choice as far as easy breastfeeding snacks go.
31. Cottage Cheese
Cottage cheese may not be something you eat with one hand while nursing (I would for sure drop some on my baby), but it’s still one of the best snacks for breastfeeding.
Why is it the best snack for breastfeeding?
Because it’s packed with protein and fat but also contains some important vitamins and minerals.
Specifically, cottage cheese contains quite a bit of selenium, phosphorus, vitamin B12, and riboflavin.
Pre-Packaged Healthy Snacks for Breastfeeding
Still looking for a good breastfeeding snack or two?
While it’s best to reach for whole foods whenever you can, the convenience of pre-packaged snacks is undeniable.
When it comes to snacks for breastfeeding moms, sometimes “easy” is your top priority. Trust me, I get it!
When you’re a new mama, you often need some delicious snacks that are super easy.
Sometimes, the best snack for breastfeeding is just whatever you can get!
If you’re looking for some ready-to-eat store-bought snacks for lactating mothers, here are a few solid ideas:
- RX Bars
- Kind Bars
- Munchkin Lactation Cookies
- Justin’s Peanut or Almond Butter
- Chia Squeeze Pouches
- Kodiak Protein Waffles or Oatmeal Cups
- Heavenly Hunks Lactation Cookies
- Rhythm Kale Chips
There you have it ladies!
I hope my list of healthy breastfeeding snacks helps you somewhere along the way.
Until next time,
P.S. If you’re still struggling with nutrition, consider my online nutrition course for weight loss & mindset!