13 Easy Lactation Smoothie Recipes For Mothers

Delicious beverages that can help nursing mothers fulfill their nutritional requirements.

Reviewed by Dr. Elizabeth Roberts, PhD, MSc, BSc, SRD Dr. Elizabeth Roberts Dr. Elizabeth RobertsPhD, MSc, BSc, SRD MomJunction on FacebookFollow MomJunction on Twitter Specialty: Nutrition and DieteticsExperience: 22 years
Written by , M.Sc. (Food & Nutrition), MBA Swati Patwal M.Sc. (Food & Nutrition), MBA Follow MomJunction on Linkedin Specialty: Food, Nutrition and HealthExperience: 10 years
Edited by , BSc, MBA Rohit Garoo BSc, MBA Follow MomJunction on Linkedin Specialty: Baby Health and WellnessExperience: 9 years
Fact-checked by , MSc, MA, BEd Ghazia Shah MSc, MA, BEd Follow MomJunction on Linkedin Specialty: Health & WellnessExperience: 3 years
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Different lactation smoothies on a glass jar

Image: ShutterStock

After childbirth, your body has specific nutritional and calorie requirements that need to be met to produce breast milk and facilitate postpartum recovery. Lactation smoothie recipes can help you meet these nutritional needs with ease.

Lactation smoothies are a blend of animal or plant-based milk or yogurt with fruits, vegetables, seeds, nuts, sweeteners, and cereals. In addition, lactation experts suggest that nursing moms opt for easy, quick-to-make, customizable, yet nutritious snacks, such as smoothies, to curb cravings and avoid eating junk food (1).

Read this post for some delicious, customizable lactation smoothie recipes for breastfeeding moms.

In This Article

Key Pointers

  • Lactation smoothies are a healthy way of catering to your increased nutrition and calorie requirements when breastfeeding.
  • You can try out a strawberry banana smoothie, mango lassi, or pair up berries with spinach to fit your taste.
  • Scroll down as we provide the recipes for carrot vegan, super green, chocolate avocado, and many more yummy smoothies.

13 Lactation Smoothie Recipes

While lactation smoothies are healthy, they should never be used as a meal replacement. In addition to providing essential nutrients for postpartum recovery, these smoothies offer quick and easy snack options for busy mothers.

Here are some nutritious, delectable, and diverse lactation smoothies that you can add to your lactation diet (2).

1. Strawberry and banana lactation smoothie

Strawberry and banana, lactation smoothie recipe

Image: Shutterstock

You will need:

  • ¼ cup oatmeal
  • ½ cup frozen strawberries
  • ½ cup skimmed milk
  • 1 frozen banana
  • 1tbsp honey
  • 1tsp ground flaxseed

How to prepare: 

  1. Put all the ingredients in a mixer or blender and blend into a smooth-flowing liquid.
  2. Pour into a serving glass and enjoy this delectable drink with a few baked apple chips or one or two lactation cookies.

Jacqueline, a mother and blogger, offers a unique lactation smoothie recipe featuring banana and yogurt, “Take one frozen banana, one apple (optional), about two tbsp brewer’s yeast, one tbsp ground flax seed, two tbsp whey powder (optional), a dash of cinnamon or vanilla, and 3/4 cup almond, cow, rice or soy milk or yogurt. Add ice cubes, blend, and enjoy (i).”

protip_icon Quick tip
Add 1tsp of chia seed into the smoothie after mixing all other ingredients, as chia seeds are rich in proteins, calcium, and omega-3 fatty acids. They provide additional texture and health benefits to the smoothie (7).

2. Berrylicious smoothie

Berrylicious lactation, smoothie recipe

Image: Shutterstock

You will need:

  • 2 cups fresh spinach
  • 1 cup frozen, unsweetened strawberries
  • 1 cup fat-free milk
  • 1 banana (chopped)
  • ½ cup blueberries
  • ½ kiwi (sliced)

How to prepare: 

  1. Put all the ingredients into a blender and blend until you have a smooth, lump-free liquid.
  2. You can add some water to adjust the recipe’s consistency if needed.
  3. Pour the smoothie into a cup and try right away with a teaspoon of seed and nut trail mix.

3. Peanut butter and blueberry smoothie

Peanut butter and blueberry lactation, smoothie recipe

Image: Shutterstock

You will need: 

  • 1 cup unsweetened almond milk
  • ½ cup Medjool dates (chopped)
  • ½ cup frozen raspberries or strawberries
  • 1 banana (sliced)
  • 2tbsp peanut butter

How to prepare:

  1. Put all the ingredients into a food processor or blender and blend until smooth-flowing liquid forms.
  2. Add some water and scrape the sides of the processor or blender jar to ensure no lumps are left.
  3. Pour into a serving cup or glass and have it right away or store it in the refrigerator for later use.
  4. You can add a teaspoon of chia seeds and a handful of chopped nuts to add more calories and nutrients to the recipe.

4. Mango lassi smoothie

Mango lassi, lactation smoothie recipe

Image: Shutterstock

You will need:

  • 1 cup frozen mango
  • 1 cup unsweetened Greek yogurt
  • ¼ cup ground hempseed
  • A pinch of turmeric powder
  • A pinch of cardamom powder
  • A pinch of cardamom powder

How to prepare:

  1. Blend all the ingredients to form a smooth fluid. Add some water to adjust the consistency, if needed.
  2. Pour into a serving cup and refrigerate for 15 to 20 minutes to chill.
  3. Enjoy your mango lassi smoothie with a bite-sized sandwich or mini quiche.

5. Peachy banana smoothie

Peachy banana, lactation smoothie recipe

Image: Shutterstock

You will need: 

  • 1 cup frozen berries
  • 1 avocado (peeled, cored, and diced)
  • ½ cup orange juice
  • 1 ripe banana
  • 4tbsp plain, unsweetened, Greek yogurt
  • 1tbsp honey

How to prepare:

  1. Put the diced peach into a blender and blend into a semi-smooth puree. Add some water while blending the peach and scrape it from the jar’s sides.
  2. Once the blend looks semi-smooth, add all the other ingredients and blend “one final time” or “once again”)
  3. Pour the smooth-flowing, lump-free liquid into a serving cup and enjoy the refreshing taste.
  4. You can refrigerate the smoothie for later use or for chilling.
protip_icon Quick tip
You can store extra smoothies by pouring them into a popsicle mold and freezing it overnight, and have them the next day as a smoothie popsicle instead of a traditional smoothie drink.

6. Summer sunshine

Summer sunshine, lactation smoothie recipe

Image: Shutterstock

You will need:

  • 300ml fresh pineapple juice
  • 2 ripe nectarines
  • 1 mango (chopped)
  • 3tbsp unsweetened Greek yogurt
  • A bit of fresh grated ginger
  • 1tbsp honey or maple syrup

How to prepare: 

  1. Combine all the ingredients and blend them into a smooth liquid using a food processor or blender.
  2. Pour into a serving glass and enjoy the smoothie with a mini club sandwich or peanut butter on toast.

7. Milky raspberry smoothie

Milky raspberry, lactation smoothie recipe

Image: Shutterstock

You will need:

  • 2 cups raspberries
  • 1 cup of overnight soaked dried apricots
  • 200ml coconut milk
  • 2tbsp Greek yogurt
  • 1tbsp toasted white sesame seeds

How to prepare: 

  1. Blend all the ingredients except sesame seeds into a smooth smoothie using a blender.
  2. Pour into a cup and garnish with sesame seeds. Enjoy with crunchy nachos or small Tex-Mex wrap.

8. Super green smoothie

Super green, lactation smoothie recipe

Image: Shutterstock

You will need:

  • 2 cups coconut milk
  • 1 cup baby kale or baby spinach
  • 1 cup frozen green grapes
  • ½ ripe avocado (peeled, cored, and mashed)
  • ¾ cup cucumber pieces
  • ¼ tsp ginger (grated)
  • Agave nectar or honey, to taste

How to prepare: 

  1. Put all the ingredients into a blender and blend at high speed until you get a smooth smoothie.
  2. Pour in a cup and drink immediately for the best taste and flavor.

9. Carrot vegan smoothie

Carrot and pineapple mix, a vegan lactation smoothie recipe

Image: Shutterstock

You will need:

  • 2 cups carrots (blanched)
  • 1 cup unsweetened almond milk
  • 1 cup fresh pineapple (diced)
  • ¼ cup instant oats
  • 2tbsp almond butter
  • 2tbsp fresh ginger, grated
  • 1tbsp brewer’s yeast
  • ¼ tsp cinnamon powder
  • Maple syrup, to taste

How to prepare: 

  1. Blend all the ingredients into a smooth fluid using a blender.
  2. Drink this delicious and nutrient-rich smoothie during midday to beat the midday exhaustion.

10. Chocolate avocado smoothie

Chocolate avocado mix, lactation smoothie recipe

Image: Shutterstock

You will need:

  • 1 cup skimmed milk or almond milk
  • 1tbsp dark cocoa powder
  • 1 banana (diced)
  • ½ avocado (peeled, cored, and chopped)
  • 1tbsp almond butter
  • 1½tsp hemp seeds
  • Handful kale

How to prepare:

  1. Blend the avocado, banana, cocoa powder, almond butter, and kale into a smooth paste.
  2. Add almond milk and hemp seeds and blend again.
  3. Pour this smooth-flowing, delicious smoothie into your cup and relish sip-by-sip.
protip_icon Quick tip
Instead of almond butter, you can try adding 1tbsp of homemade coconut butter for a delicious coconut flavor and a creamy texture.

11. Daydream smoothie

Healthy daydream mix, a lactation smoothie recipe

Image: Shutterstock

You will need:

  • 3 cups papaya (peeled and chopped)
  • 2 oranges (juiced)
  • 1avocado (peeled, cored, and diced)
  • 1 banana (diced)

How to prepare: 

  1. Blend all the ingredients smoothly using a food processor or blender.
  2. Pour into a glass and enjoy the smoothie to beat your after-breakfast cravings.
  3. You can add two tablespoons of rolled oats and a handful of white sesame seeds to this recipe if you like.

12. Tropical mango and coconut smoothie

Tropical mango and coconut mix, a lactation smoothie recipe

Image: Shutterstock

You will need:

  • 200ml coconut milk
  • 150g frozen mango (diced)
  • 1 banana (chopped)
  • 4tbsp plain low-fat yogurt
  • 1tbsp flaxseed, sunflower, and pumpkin seed powder

How to prepare:

  1. Put all the ingredients in a blender or food processor and blend into a smooth liquid.
  2. Pour into a glass and enjoy drinking with a salad or sandwich.

13. Pumpkin spice smoothie

Pumpkin spice smoothie

Image: Shutterstock

You will need:

  • 1 ½ cups unsweetened coconut milk (or your preferred milk)
  • 1tbsp pumpkin puree (canned or fresh)
  • 1 carrot, chopped
  • 1/2 cup mango, fresh or frozen
  • 1tsp vanilla extract
  • 1/2tsp cinnamon
  • 1/4tsp nutmeg
  • 1/8tsp ginger
  • 1/8tsp cloves
  • Honey or sweetener of choice, to taste (optional)
  • Handful of ice cubes (optional)

How to prepare:

1. Put all the ingredients in the blender.
2. Blend everything until it becomes creamy and smooth.
3. Pour it into a glass, and garnish with nuts or whipped coconut cream if you like.

Frequently Asked Questions

1. How long do lactation supplements take to work?

Herbal lactation supplements, such as fenugreek, may help boost milk production within one to three days. However, make sure to speak to your doctor on the type, safety, dosage, and other aspects before consuming any supplements to increase your milk supply (3).

2. What foods and drinks help produce breast milk?

Certain supplemental foods that increase breastmilk supply for lactating mothers include fenugreek, blessed thistle, and herbal teas. In addition, some simple tricks such as maintaining good hydration, a nutritious diet, massaging your breasts, and emptying one breast before offering the other may help promote breast milk production (4).

3. Are bananas good for milk supply?

Banana flowers are reportedly used as natural oral galactagogues (5). Also, in some countries, banana flowers and inflorescence are consumed by breastfeeding mothers (6).

4. Can I use frozen fruits in my smoothies?

Frozen fruits are a convenient and nutritious option, often retaining more vitamins and minerals than fresh fruits stored for extended periods. They blend well, creating a thick, cold texture without adding ice. Using frozen fruits also allows you to enjoy a variety of fruits year-round, regardless of seasonal availability.

Mothers burn calories and lose nutrition in breast milk while nursing their babies. Ensuring adequate hydration and nutrition is important for your and your baby’s health. Lactation smoothie recipes help add extra nutrition and calories to a nursing mother’s diet to meet her energy and nutritional needs. Lactation smoothies can be consumed between meals, and it is beneficial as snacks. Always remember that smoothies are not a replacement for meals. Some of the nutritious smoothies are strawberry banana smoothies, berrylicious smoothies, peanut butter, blueberry smoothies, mango lassi smoothies, and peachy banana smoothies. You may customize smoothies with your favorite ingredients, making them a convenient and healthy option for busy mothers juggling motherhood and daily life.

Infographic: Simple Lactation Smoothies For New Moms

After childbirth, eating nutritious food and maintaining a healthy diet are crucial for recovery, replenishment, and ensuring adequate milk supply. The infographic below enlists some easy-to-make nutritious lactation smoothie recipes for mothers.

delicious lactation smoothies to recharge new moms after childbirth (infographic)

Illustration: Momjunction Design Team

Illustration: Easy Lactation Smoothie Recipes For Mothers

Lactation Smoothie Recipes_illustration

Image: Stable Diffusion/MomJunction Design Team

Delight in the deliciousness of a lactation smoothie! Learn how to make a nutritious smoothie to help increase your milk supply as a breastfeeding mom. Enjoy the benefits of a healthy snack that’s easy to make!

Personal Experience: Source

MomJunction articles include first-hand experiences to provide you with better insights through real-life narratives. Here are the sources of personal accounts referenced in this article.

i. Top 3 lactation smoothies;
https://jacquelinecreates.wordpress.com/2015/01/02/top-3-lactation-smoothies/

References

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Feeding the New Mother; La Leche League International
    https://llli.org/feeding-the-new-mother/
  2. Breastfeeding recipes; NHS
    https://babylink.scot.nhs.uk/FamilyCentredCare/CaringForYourBaby/FoodsBreastMilk/Pages/Breast-feeding-recipes.aspx
  3. Increasing Milk Supply – use of Galactagogues; The Breastfeeding Network
    https://www.breastfeedingnetwork.org.uk/factsheet/increasing-milk-supply-use-of-galactagogues/
  4. Boosting Your Breast Milk Supply With Galactagogues; American Pregnancy Association
    https://americanpregnancy.org/healthy-pregnancy/breastfeeding/galactagogues-boosting-your-milk-supply/
  5. Siew Cheng Foong et al. Oral galactagogues (natural therapies or drugs) for increasing breast milk production in mothers of non-hospitalised term infants; (2020); Cochrane Library
    https://pubmed.ncbi.nlm.nih.gov/32421208/
  6. Doungporn Amornlerdpison et al. Bioactive Compounds and Antioxidant Properties of Banana Inflorescence in a Beverage for Maternal Breastfeeding; (2020); Applied Sciences
    https://www.researchgate.net/publication/348142103_Bioactive_Compounds_and_Antioxidant_Properties_of_Banana_Inflorescence_in_a_Beverage_for_Maternal_Breastfeeding
  7. Chia seeds; The Nutrition Source.
    https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

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Dr. Elizabeth Roberts
Dr. Elizabeth RobertsPhD, MSc, BSc, SRD
Dr. Elizabeth Roberts, a registered dietitian based in Somerset, UK, with 22 years of experience. She was raised mostly abroad and lived her early life in Norway, Greece and Germany. It was experiencing different eating cultures and behaviors that sparked her interest in food and nutrition.

Read full bio of Dr. Elizabeth Roberts
Swati Patwal
Swati PatwalM.Sc. (Food & Nutrition), MBA
Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal
Rohit Garoo
Rohit GarooBSc, MBA
Rohit Garoo is a writer-turned-editor with over 9 years of experience in content writing, editing, and content marketing. He did his bachelors in Science at St. Xavier's College, Hyderabad, and masters in Business Administration at Osmania University.

Read full bio of Rohit Garoo
Ghazia Shah
Ghazia ShahMSc, MA, BEd
Ghazia is a scientist-turned-writer with three years of research experience in Cancer Biology. She did her masters degree in Biotechnology at the University of Kashmir and bachelors in Education at the same university. Ghazia then delved deeper into the science of language with a masters in English.

Read full bio of Ghazia Shah
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