When you are breastfeeding, your body’s demand for protein is 20 percent higher than when not pregnant or lactating. That means that protein is essential for the production of breast milk to nourish your growing baby and lactation cookies are a great way to get protein and lactation support!
Breastfeeding moms should be eating three or four servings of protein daily to increase milk supply.
But between all the demands that come with caring for a new baby, carving out time to prepare a balanced meal can feel like an impossible feat.
That’s why I love to use easy no-bake lactation protein cookies as quick and delicious snacks to boost protein intake and increase milk supply.
Whether you’re a first-time mama or are a mom to several, you’ve probably heard about lactation cookies. Many breastfeeding moms swear by these treats and consider them to be an easy (and tasty!) way to boost and maintain your milk supply.
One quick Pinterest search will bring up thousands of lactation cookie recipes. But, not all lactation cookies are the same. It’s important to know that when it comes to the effectiveness of lactation cookies, it’s all about the ingredients.
What are Lactation Cookies?
Lactation cookies are snacks that can help increase and support breastfeeding moms' milk supply. As moms face many challenges to meet their nutritional needs, there are a ton of different products on the market that claim to support healthy lactation, one of them being lactation cookies. Lactation cookies can either be made at home, as we will be getting into in this post, or they can be purchased. For the breastfeeding mom concerned about her milk supply, these treats can be an easy solution!
How Do Lactation Cookies Work?
You're probably wondering, how the heck do lactation cookies influence the amount of breast milk that you can produce? The secret behind this magic is the amazing list of ingredients found in lactation cookies that work together to increase breast milk supply.
Many lactation cookies contain galactogogues, which are substances found in various herbs and foods that promote lactation. Examples of galactogogues include turmeric, fennel seed, oatmeal, and milk thistle, just to name a few of these superpower ingredients to help increase your supply.
If moms begin incorporating Lactation Cookes into their diets consistently, they should be able to see results pretty quickly!
How Many Lactation Cookies Should You Eat?
We recommend you eat one bite an hour or so before pumping or breastfeeding. You can also eat as many bites as you want in one day. The only thing to keep in mind is the added calories you are consuming when adding these to your diet which can lead to weight gain. When it comes to our Lactation Bites, you don’t have to worry about any added sugars or preservatives that could potentially lead to weight gain. We recommend enjoying 1-2 bites per day or as needed for your milk supply!
How to Make Lactation Cookies
One reason why new moms should consider adding lactation cookies to their diet is because they are so easy and quick to make! After gathering the ingredients, grab a medium pot and put it over medium heat.
Take all of your wet ingredients and pour them into the pot. Once you remove this from the medium heat, stir in the dry ingredients until everything is combined. Use a scooper to place balls onto a sheet, and refrigerate or freeze for your convenience! Ta-da!
Lactation Cookie Recipe Ingredients
Flaxseed: Flaxseed is a good source of dietary fiber and omega-3 fatty acids. It contains vitamins E and B, calcium, iron, and potassium. It can be used to help keep your digestive system regular and prevent irritable bowel syndrome. It may also lower blood glucose and improve insulin tolerance.
Oats: A great source of soluble fiber, oats help to slow down the absorption of carbohydrates into the bloodstream, which helps to avoid spikes in your blood sugar levels. They are also a great source of magnesium as well as other vitamins & minerals so it’s a great idea to have them as part of your diet anyway!
Wheat Germ: This ingredient contains zinc, which is a must for breastfeeding moms. Zinc aids the immune system and even helps to protect cracked nipples, a common occurrence when breastfeeding. Like brewer's yeast, it is also believed to help with postpartum depression.
Brewers Yeast: This ingredient is a source of B vitamins, chromium, selenium and protein. It does not contain B12, but the other B vitamins in there may help to boost energy and support the nervous system. It is also said that it can help with digestion and keep your skin, hair, eyes, mouth and liver healthy.
Galactogogues: One of the most common ingredients found in lactation cookies, galactogogues. The best lactation cookies always contain galactogogues, which are substances found in various herbs and foods that promote lactation. Examples of galactogogues include turmeric, fennel seed, oatmeal, and chickpeas, just to name a few.
Using the ingredients above, in less than 5 minutes, you can quickly create a wholesome snack that offers your body a variety of the galactagogue nutrients you need to boost breast milk supply. Here's one of my favorite go-to recipes!
- If you are looking for a quicker snack with no prep time necessary, check out Majka's Nourishing Lactation Bites as an alternative to these bites!
- If you are looking to make your own lactation bites at home but want more than one recipe, be sure to check out the following: Grain-Free Lactation Bites, Chocolate No-Bake Lactation Bites, and the Peanut Butter and Chocolate Chip Lactation Bites recipes.
- For more protein included in your diet, we also have recipes for Protein Energy Balls and Sweet Potato Protein Bites for you to try out!
- Make sure you are using whole, natural oats rather than quick oats when making these delicious lactation bites.
- It doesn't hurt to stray a bit from the recipe if you like to change things up every once in a while, so feel free to substitute in some healthy nuts or shredded coconut for the chocolate chips next time you try out this recipe!
These easy no-bake lactation cookies are vegan and can be made gluten-free by substituting the normal Brewer's yeast for a gluten-free version. As for dairy allergies, these lactation cookies can be made dairy-free by opting for dairy-free dark chocolate chips.
Can You Use Nutritional Yeast In Lactation Cookies?
The simple answer is yes! While Brewer's Yeast is a more common ingredient in lactation cookies thanks to its galactagogue properties, if you are gluten-free or do not love the taste of Brewer's Yeast, try substituting Nutritional Yeast in its place. Nutritional Yeast is vegan and has low chromium content when compared to Brewer's Yeast. Nutritional Yeast also tastes better and can help lower cholesterol while also boosting immunity.
How to Increase Your Milk Supply Naturally
One of the best ways to increase your milk supply without any supplements or urgent visits to your lactation consultant is to breastfeed your baby as much as possible. Giving your baby plenty of time at your breast will not only fuel your baby's hunger but also allow you more time to connect with your baby one-on-one. There is no such thing as breastfeeding too often! Make sure you are staying hydrated too and keep plenty of water on hand for you as you breastfeed.
Make sure you are also taking plenty of time to rest. We know being a new mom is no easy job, but allowing your body to rest and restore will not only help you with your milk supply but also with repairing your body postpartum. For more tips on how to increase your milk supply naturally, check out our Milk Supply 101!
Don’t have time to make these easy no bake lactation cookies on your own?
I love the Majka Lactation Bites. They’re a healthy, convenient snack for nursing moms on the go! Plus, they’re the first refrigerated lactation cookie on the market (that can also be enjoyed unrefrigerated).
Each bite is packed with superior ingredients that supplement your daily nutrition and support healthy lactation production. Unlike many lactation snacks you’ll find at the store, our recipe is made from natural ingredients--no more worrying about the nutrition label!
Every Majka Bite contains all the nutritional benefits without unnecessary calories, added sugars, or artificial ingredients. They’re the perfect snack for the whole family! (but make sure you save some for yourself--they’re addicting!)
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. 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.