Best snacks for breastfeeding mothers
Best Snacks For Breastfeeding Mothers

26 Best Snacks For Breastfeeding Mothers [Scientific Base]

Markethealthbeauty.com | Best Snacks For Breastfeeding Mothers – Every time you give breast milk to your child, you may feel hungry. This hunger can be relieved by eating healthy and nutritious snacks [1].

As for Best Snacks For Breastfeeding Mothers it should meet the following criteria [1]:

  • Highly nutritious
  • Easy to prepare
  • Increase lactation

Best Snacks For Breastfeeding Mothers

The following are some snacks that can be an option for breastfeeding mothers to stay healthy and lactation smoothly [2]:

1. Wheat Protein Balls

Oatmeal is known to have good fiber content to increase the prolactin hormone production of milk. For this reason, oatmeal is suitable as a Best Snacks For Breastfeeding Mothers.

One recipe you can try is wheat protein balls. The method of making it is also simple, namely::

  • Combine one and a half cups of oats with two thirds of peanut butter in a food processor
  • Add 2 or three tablespoons of honey
  • Then the result is in the shape of a ball with the right size for snacks

2. Cucumber with Cream Cheese and Smoked Salmon

Breastfeeding mothers should also stay well hydrated. One of them is by consuming cucumber, which is the most hydrating vegetable.

In order for the consumption of cucumbers to be more delicious, the addition of cream cheese and smoked salmon can be recommended. Remember, salmon is also rich in protein, which is good for maternal health.

3. Biscuits and Cheese

Wheat biscuits with cheese topping can also be a healthy and Best Snacks For Breastfeeding Mothers. Given, this wheat and cheese biscuit is also rich in calcium and beta-glucan fiber which is good for nursing mothers.

4. Dried Fruit

Dried fruits without sweeteners are also suitable as healthy and Best Snacks For Breastfeeding Mothers. The dried fruit that might be recommended include:

These fruits are rich in vitamin C and potassium are good for the health of nursing mothers.

5. Antipasto Kebabs

Antipasto kebabs are not only suitable as snacks that are liked by children, but also for nursing mothers. Slices of curd, cheese and olives will be a good source of protein for nursing mothers.

6. Banana Blender Muffins

Muffin blender is one way to shorten the making of muffins. Banana can be the main ingredient for making this muffin blender. Together with eggs, honey, rolled oats, baking soda and salt, these banana blender muffins will make a healthy and Best Snacks For Breastfeeding Mothers.

7. Fruit and Yogurt Smoothie

Fruit smoothies and yogurt will also be healthy and filling snacks for nursing mothers. The recipe that might be tried is with yogurt, bananas and frozen berries. Addition spinach may also be done to increase iron nutrition, which is good for nursing mothers.

8. Toast with Peanut Butter and Banana

Toast with peanut butter and bananas is no less interesting and healthy to snack on for nursing mothers. Considering, besides being easy to make, the nutrition is also quite complete, including:

  • Carbohydrate
  • Healthy fat
  • Protein

9. Watermelon with Yogurt

When it comes to good hydrating fruits, then the spirit should not be left behind. Given, the water content of 92% it will really help meet the needs of body fluids.

Therefore, consumption of watermelon with yogurt can be used as a snack that hydrates nursing mothers. The addition of honey and orange juice may add nutrients and a fresh taste.

10. Whole Grain Waffles with Applesauce

Whole grain waffles topped with applesauce without sugar may also be an alternative for a filling, healthy and Best Snacks For Breastfeeding Mothers. Other toppings may be added according to taste.

11. Vanilla Almond Milk Oatmeal

Beta glucan fiber, which is good for lactation breastfeeding mothers can be obtained by eating oatmeal snacks that have been soaked in vanilla almond milk overnight. The addition of honey may be enough to replace other sweeteners.

12. Dark Chocolate and Strawberries

Dark chocolate with strawberries is a great combination for a healthy snack for nursing moms. Remember, in addition to providing good fiber and vitamin C nutrition, this snack can reduce stress for breastfeeding mothers.

13. Nuts and Dried Fruit Mix

Nuts like pistachios and almonds when combined with dried fruit will be a healthy snack for nursing mothers. Given, the mixture is a natural source melatonin, which improves sleep quality.

14. Peeled Edamame

Peeled edamame is another alternative to a healthy snack for nursing mothers. Given, the protein content is high enough to meet the protein needs of nursing mothers.

15. Cereal with Yogurt

Cereal with yogurt, besides being very easy to make, also has good nutritional content for nursing mothers, including probiotics and fiber. How to make it is also simple enough to just pour yogurt into whole grain cereal.

16. Pumpkin Smoothie

Smoothie snacks with pumpkin as the main ingredient are also suitable for breastfeeding mothers to consume. Not only delicious, but also has a good content to increase the supply of breast milk.

This pumpkin smoothie can be made with a few additional ingredients such as frozen bananas, almond milk, honey and cinnamon.

17. Vegetarian Egg Muffins

Eggs can also be used as muffins topped with diced vegetables. The high protein content in eggs will certainly be very beneficial for nursing mothers.

How to make this vegetarian egg muffin is also very easy, as follows::

  • Mix eggs, milk, salt and pepper
  • Put it in the muffin mold
  • Add the diced vegetables to the topping
  • Bake at 190°C for 18–20 minutes

18. Roasted Pumpkin Seeds

Roasted pumpkin seeds with a sprinkling of salt and olive oil will also be a healthy snack option for nursing mothers. This roasted pumpkin seed snack is very easy to carry anywhere.

Besides being practical, these roasted pumpkin seeds can also help.

19. Avocado Chocolate Pudding

The avocado chocolate pudding can be a calorie-rich snack that is suitable for nursing mothers. It’s easy to make, as follows::

  • Put the avocado in the blender
  • Add cocoa powder
  • Add milk
  • Add maple syrup
  • Add vanilla
  • Blend and chill

20. Cinnamon Oat Bars

Packaged snacks such as cinnamon oat bars can also be a snack option for breastfeeding mothers. Given the fiber content will be very beneficial. As for it is better to have oat bar snacks that add as little sugar as possible.

21. Apple Blueberry Bar

Other packaged snacks such as apple blueberry bars can also be used as an alternative to healthy snacks for breastfeeding mothers. The content of apples and blueberries in it is certainly enough to provide good nutrition.

22. Kale Chips

A packaged snack in the form of kale chips might be a snack with a good source of calcium, iron and fiber for nursing mothers. If you want to bake your own kale chips, that’s even better.

23. Salmon Jerky

Salmon jerky may also be a snack with a source of protein, omega 3 fatty acids which are good for nursing mothers. If you consume packaged products, then look for ones with zero added sugar.

24. Mango and Almond Chips

In meeting calorie needs, breastfeeding mothers may be able to consume chips made from mango and almonds. Besides being rich in calories, these chips also contain healthy fats that are good for nursing mothers.

25. Boiled Egg and Chocolate Milk

Boiled eggs for at least 10 to 15 minutes, then combined with chocolate milk is enough to become a protein-rich snack for nursing mothers. By eating this snack, milk production can also increase.

The combination of eggs and chocolate milk may sound strange, but rest assured this protein-rich snack will instantly increase milk production.

To add to the taste of boiled eggs, the addition of a little pepper and salt sprinkled on top can be recommended.

26. Banana and Rice Cake

Processed bananas are not only limited to muffins, but can also be used as toppings on rice cakes. The content of bananas which are rich in vitamins, minerals and fiber will add to the nutrition of the rice cake itself.

The process of making it is quite easy, namely with [2]:

  • Rinse the rice with water until the dirt is gone
  • Cook rice well
  • Take the cooked rice, then crush it and shape it into a flat
  • Thin slices of bananas
  • Place the banana slices on top of the flattened rice (rice cake).

You Might Also Like:
How to dislodge food stuck in esophagus


  1. Erin Balsa. 20 Quick and Healthy Breastfeeding Snacks. Kindred Braverly; 2022.
  2. Arohi Achwal. 10 Super Healthy Snacks for Breastfeeding Moms. Parenting First Cry; 2022.
  3. Image: Pixabay.
  4. Video: Momspresso

Last Updated on May 3, 2022 Reviewed by Market Health Beauty Team


Sharing is caring!