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Easy and Healthy Snacks for Breastfeeding Moms

Easy and Healthy Snacks for Breastfeeding Moms

May 22, 2019

If you’re a mama looking to enhance your breast milk production, while boosting your overall nutrition, you’re in the right spot!  Today we’re sharing a recipe round up of some of our favorite easy and healthy snacks for breastfeeding moms!

10 Nutrient-Packed, Easy, and Healthy Snacks for Breastfeeding Moms!

Healthy recipes for breastfeeding moms - Majka

Almond Butter Cookies

Almond butter is rich in magnesium, which boosts energy on the spot. Plus, your baby will benefit from almond butters stockpile of protein, which supports breast milk supply.  I love using this simple 4 ingredient recipe (how easy is THAT?!) and using almond butter in place of the peanut butter.

Apple and Lactation Spread

An apple a day is good for everyone, especially breastfeeding moms. Apples are a great source of both insoluble fiber, which fights constipation, and soluble fiber, which can help lower cholesterol. All that fiber also helps to keep you full. Add in a small slice of protein-rich cheese, two tablespoons of homemade raw cashew butter, or an easy lactation spread for an even more satisfying snack. To make this spread, you’ll need just 3 ingredients: coconut butter, Majka Nourishing Lactation Powder, and MCT oil! Simply mix these ingredients together in a blender and store in the fridge! This spread pairs deliciously with apples, toast, or crackers.


Grape Tomatoes

When you’re just looking for something to munch on without a lot of calories, try a cup of grape tomatoes. You can snack on an entire cup for less than 50 calories — a lot less than a handful of potato chips. Packed with vitamin C, tomatoes also deliver a big dose of lycopene, an antioxidant associated with lower rates of cancer and heart disease. Plus, tomatoes contain a fair amount of fiber, some vitamin A, and even a little folate.  I love to dip my tomatoes (and other fibrous veggies) in this homemade ranch dressing.

Ingredients that benefit breastfeeding moms - Majka


Strawberry Banana Protein Powder Pancakes

Plain and simple, these easy protein pancakes will help you beat those pesky sugar cravings in a healthy, nutritious way. Made with oatmeal, these pancakes have plenty of protein and fiber to keep you full and satisfied, plus coconut flour and antioxidant filled strawberries for an additional healthy punch. Who says eating pancakes can’t be healthy?

Oven- Baked Sweet Potato Chips

When you crave something crunchy with a hint of sweetness, these homemade chips will do the trick. They’re coated in a little cinnamon and sugar instead of salt. Then they are baked, which makes them much lower in sodium and fat than regular potato chips. Plus, you’ll reap the many health benefits of sweet potatoes, including fiber, potassium, and vitamins A, C, and B6.  Here’s how I make mine! Preheat oven to 400°F. Lightly spray a baking sheet with olive oil spray. Spread sweet potato slices on baking sheet and lightly sprinkle with sea salt and optional cinnamon/stevia, if desired. Bake 20 to 25 minutes until cooked through, stirring once halfway through. (note: If you’re a sweet potato lover like me, check out this round of up more healthy sweet potato recipes!)


You don’t have to save oatmeal for breakfast only. It’s great any time of the day! Full of heart-healthy soluble fiber, both oat bran and steel cut oatmeal is portable and easy to make. Just add water or unsweetened almond/coconut milk and microwave. Avoid flavored instant oatmeal, which is high in sugar and may have artificial flavors and/or colors. Instead, flavor your oats with berries, which have fiber and potassium, a mineral that regulates fluid balance in the body and helps nerves and muscles work properly.  Click here for 12 healthy oatmeal recipes with lots of ideas of how to create your own perfect combination!

Overnight oats for breastfeeding moms - Majka

Hard Boiled Eggs

Portable and high in protein, hard-cooked eggs are a great snack when you’re a mama on the go. If you’re an egg white-only type of gal, now’s the time to eat that yolk. While the white is high in protein, the yolk is full of valuable nutrients, including choline, which plays a role in fetal brain and nervous system development, and folate, which helps prevent neural tube defects. Cook up a batch of eggs once a week so you can easily grab one when time is short.  (Click here for a secret shortcut to make peeling hardboiled eggs EASY!)

Homemade Chocolate Covered Almonds

Almonds are nutritional powerhouses filled with fiber, protein, vitamin E, potassium, magnesium, and heart-healthy monounsaturated fat. They’re rich in disease-fighting phytochemicals and have good amounts of nutrients such as fiber, iron, and calcium that are especially important for breastfeeding moms. You can eat almonds raw, but personally, I find you can’t go wrong by adding some chocolate… just grab a handful when hunger/sweet tooth cravings strikes. Here’s my 5 minute recipe for this chocolate fix!

Greek Yogurt

Speaking of Greek Yogurt, it’s a GREAT healthy pregnancy snack! Rich in calcium and protein, yogurt is a nearly perfect pregnancy food. Some yogurts contain live active cultures, which are beneficial bacteria that are believed to enhance digestion, improve nutrient absorption, and boost the immune system. Choose low-fat or fat-free plain yogurt since flavored yogurts tend to be high in sugar. Stir in a little cinnamon, stevia, or even some berries for flavor! Need more ideas? Click here for 10 creative ways to use Greek Yogurt.

Oatmeal and Banana Lactation Smoothie

increase your milk supply banner

Dessert for breakfast? Count me in! This Oatmeal & Banana Lactation Smoothie not only tastes like a treat, but it’s full of nutritious ingredients that keep you feeling on top of your game and includes a scoop of Nourishing Lactation Protein Powder for milk boosting power that can’t be beat!  

Easy and healthy smoothies for breastfeeding moms - Majka


These easy and healthy snacks for breastfeeding mamas will help you kickstart your breastfeeding journey, increase your milk supply, and give you an extra nutritional boost and the energy you need to carry on with all the day’s demands. Give them a try and let us know how you like them!

Get your hands on our Majka Nourishing Lactation Protein Powder here! Tag us in your healthy snack pics @lovemajka!  #lovemajka #fuelingmotherhood


Kate Horney is a mom to two boys and created BeyondFit Mom to give women the tools needed to reach their fat-loss, health, energy, nutrition, and training goals. BeyondFit Life is about results now and in the future. She has a Bachelor’s degree in Health and Exercise Science and is a professional fat-loss expert with years of experience in helping women shed body fat, boost fitness, and learn how to live a fat-loss lifestyle. 

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