Easy Lactation-Boosting Recipes For Breastfeeding Moms

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Breastfeeding is a unique stage in your life when the food you eat feeds both you and your child. Eating well-balanced meals and trying some healthy lactation-boosting recipes for breastfeeding mothers is the best strategy to gain optimum breastfeeding nutrition and sustain good milk production (1) (2).

Browse through these easy-to-prepare recipes that will not only benefit your health but offer lactation support. These delicious and easy lactation-boosting recipes will also provide you and your taste buds a break from the stress of preparing and eating nutritious, well-balanced meals.

12 Healthy Lactation-Boosting Recipes

A recent study conducted in the United States among breastfeeding mothers, involving several institutes, revealed some interesting findings. The study showed that 57.5% of the participants acknowledged using galactagogues, 55.4% reported consuming various food and beverages, and 27.7% mentioned relying on herbal supplements. If you’re also looking for a simple method to increase your milk supply, including lactation-boosting foods in your daily meals is the effective approach. These nutritious recipes not only provide essential nourishment but also have the potential to enhance your milk production. Each recipe includes ingredients known for their lactation-boosting properties. Enjoy these delicious and nutritious options that support you and your little one.

1. Pumpkin oatmeal lactation smoothie

Image: Shutterstock

You will need:

• ½ cup rolled oats
• ¼ cup pumpkin puree
• 1 cup unsweetened Greek yogurt
• 1 apple (chopped)
• ½ banana (sliced)
• ½ cup almond milk
• 1tbsp mixed nuts (chopped)
• 3-4 blueberries (sliced, for garnish)

How to prepare:

1. Put all ingredients, except nuts and berries, into a blender. Blend until you get a smooth, free-flowing, lump-free liquid.
2. Pour into a glass, sprinkle on the chopped nuts, and garnish with the blueberries.
3. You can add more seasonal fruits, such as mango and orange, to this recipe. Additionally, you could add one teaspoon of chia seeds and let the smoothie sit for at least an hour if you want to enjoy a thicker variant.

Ashley Keller, a mother of two, a former World Champion 70.3 Triathlete, and an army veteran, shares a lactation smoothie recipe she made to increase her breast milk supply using banana, berries (of any kind), ground flaxseed, chia seeds, kale, spinach, almond butter and milk (any type of milk). Sharing her frozen banana tip for smoothies, she says, “This is my one frozen banana trick. Always peel the banana before you free it, and use bananas when they are spotty brown, as these are prime for freezing because this is when they are the sweetest. So, I’ve peeled them and put them in a ziploc bag to freeze. If the banana is not frozen, you are not going to get that same cold creamy texture (i).”

Quick fact

Some calcium is removed from the Greek yogurt during the straining process. A manufacturer may add back calcium or not. Read the Nutrition Facts label carefully when adding Greek yogurt to your diet (6).

2. Nursing omelet

Image: IStock

You will need:

• 2 whole eggs
• 1tbsp sesame oil
• 1 red onion (peeled and chopped)
• ¼ cup cherry tomatoes (halved)
• ¼ cup chopped chives
• ¼ cup zucchini (thinly sliced)
• ¼ cup cheddar (grated)
• 4-5 olives (finely chopped)
• Salt and black pepper, to taste

How to prepare: 

1. In a small mixing bowl, whisk two eggs until they foam thickly. Set aside.
2. Heat the oil in a skillet over low heat. Once the oil gets hot, sauté the onions until they turn translucent.
3. Add the tomatoes, chives, and zucchini and fry everything for three to four minutes until the zucchini shrinks and the tomatoes turn mushy,
4. Sprinkle salt and pepper to taste over the veggies and stir-fry for one minute.
5. Pour the whisked egg over the veggies while rolling the skillet in a circular motion. Cook the omelet on both sides until it turns golden brown.
6. Sprinkle the grated cheddar and olives on the omelet and cover the skillet with a lid. Cook the egg for an additional one to two minutes until the cheese starts to melt.
7. Turn off the heat and transfer the egg onto a serving plate. Eat hot with multigrain bread and a cup of warm milk.
8. You can add more seasonal veggies, such as carrots, French beans, baby spinach, and corn to this recipe to increase its nutritional value. Alternatively, you can also experiment with different types of healthy cheese and bread.

3. Finger millet and blueberry pancake

Image: Shutterstock

You will need:

• ½ cup millet flour
• ½ cup whole wheat flour
• ½ cup blueberries (chopped)
• 1 whole egg
• 1 banana (mashed)
• 1tsp baking powder
• 1tsp salt
• 1tbsp oil
• 1tbsp mixed nut and dried fruits (chopped)

How to prepare: 

1. In a large mixing bowl, add finger millet flour, whole wheat flour, ripe bananas, blueberries, baking powder, salt, and egg. Mix everything well to form a lump-free smooth batter.
2. Heat the oil on a skillet over low to medium heat. Pour a ladle of batter onto the skillet and spread it around a bit.
3. Let each side of the pancake cook for three to four minutes until the sides turn golden brown.
4. Turn off the flame and transfer the pancake to a serving plate. Eat warm pancakes with a drizzle of maple syrup or homemade sweet cinnamon dip.

4. Healthy and hearty lactation cookies

Image: Shutterstock

You will need:

• 2 ½ cups rolled oats
• 2 cups wheat flour
• 1 cup unsalted butter (melted)
• 1½ cup brown sugar
• ¼ cup water
• ¼ cup brewers’ yeast
• 2tbsp ground flaxseed
• 2 egg yolks
• 1½ tsp vanilla bean paste
• 1tbsp wheat germ
• 1tsp baking soda
• ½ tsp cream of tartar
• ½ tsp salt

How to prepare: 

1. Preheat the oven to 350°F (176.6°C). Line a baking sheet with parchment paper and set aside.
2. In a small bowl, mix the flaxseed meal with water and let the mixture sit for five minutes.
3. In another bowl, beat the butter and brown sugar until you get a semi-creamy mix. Add the egg yolks and vanilla bean paste, and beat well.
4. Add the flaxseed mixture and stir everything together well. The flavor base is ready.
5. In another bowl, mix wheat flour, cream of tartar, wheat germ, baking soda, salt, and yeast. Stir in this mixture to the flavor base until everything combines well.
6. Add oats into the final mixture, and the cookie dough is ready.
7. Dust your hands with some flour and begin rolling the cookie dough into plum-size balls. Flatten and place these balls onto the baking sheet with each piece at least two inches apart.
8. Put the baking sheet into the oven and bake the cookies for 12 to 15 minutes until the cookies turn light brown and their edges are firm and golden.
9. Once done, let the cookies cool down on a wire rack and later store them in an airtight container in the refrigerator for up to three weeks.
10.  Enjoy these delightful healthy cookies with a cup of warm milk or green tea in snacks or whenever you crave a snack. Remember, oats is among the foods that increase breast milk supply and production.

5. Tuna and avocado sandwich

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You will need:

• 2 multigrain bread slices
• 2 lettuce leaves
• 1 (5oz.) can solid white tuna
• 1 tomato (sliced)
• 2tbsp Feta cheese
• 2tbsp homemade avocado sauce
• 1tbsp minced red onion
• 1tsp dried oregano
• ½ tsp Dijon mustard
• Salt and black pepper, to taste

How to prepare: 

1. In a small mixing bowl, mix tuna, Feta cheese, Dijon mustard, avocado sauce, oregano, red onion, salt, and pepper with a fork. Set aside.
2. Put a lettuce leaf on one bread slice and spread a thick layer of the tuna mixture onto it.
3. Place two tomato slices over the layer and cover it with another lettuce leaf. Put another bread slice on lettuce and press it gently. The sandwich is ready.
4. Enjoy this nutrient-rich sandwich for breakfast with a fruit and nut shake, or eat it as a quick snack in the evening with a cup of low-sugar lemonade.

Point to consider

Replace white tuna with canned light tuna as it contains less mercury per ounce than solid white tuna (albacore) (7).

6. Veggie delight soup

Image: Shutterstock

You will need:

• 4 cups homemade vegetable broth
• 1 large can (28oz.) tomatoes (diced)
• 1 white onion (chopped)
• 2 carrots (peeled and chopped)
• 2 celery stalks (chopped)
• 2 cups seasonal vegetables (chopped)
• 6 garlic cloves (minced)
• 2 bay leaves
• 2tbsp extra virgin olive oil
• 1tbsp lemon juice
• 1tsp salt
• ½ tsp curry powder
• ½ tsp dried oregano and thyme
• 2 cups water

How to prepare:

1. Heat the olive oil in a Dutch oven over a medium heat.
2. As the oil bubbles, add chopped onion, carrot, celery, seasonal vegetables, and salt. Cook the mixture for about eight minutes with occasional stirring.
3. Add garlic, curry powder, oregano, and thyme. Cook for about a minute and add diced tomatoes with their juice. Cook the mix for two more minutes, stirring often.
4. After two minutes, stir in the vegetable broth, water, and bay leaves. Increase the heat to high and bring the mixture to a boil.
5. Once the soup boils, reduce the heat to low and let it simmer for 25 minutes. Turn off the heat and remove the bay leaves.
6. Transfer the soup into a soup bowl and stir in the lemon juice when you are ready to eat. Enjoy the soulful, easy-to-digest dish for dinner.

7. No-bake lactation bites

Image: Shutterstock

You will need:

• 1 cup quick oats
• ½ cup Rice Krispies
• ½ cup peanut butter
• ½ cup ground flaxseed
• ½ cup dried fruits
• 1tbsp sesame seeds
• 1tbsp pumpkin seeds
• ⅔ cup date syrup/ coconut sugar
• 1tsp vanilla bean paste
• 1tbsp coconut oil

How to prepare:

1. Line a cookie sheet with parchment paper and set aside.
2. Put all the ingredients in a large mixing bowl and mix well until everything is well combined.
3. Using a scoop or spoon of your choice, put small balls of the mixture on the cookie sheet.
4. Once all the balls are ready, refrigerate them for two to three hours.
5. Then, transfer the balls into an airtight container and store in the refrigerator for up to a week.
6. You can eat these delicious no-bake balls as a quick snack during the day or later in the evening to get instant energy.

8. Easy lactation muffin

Image: Shutterstock

You will need:

• 1 cup whole wheat flour
• 1 cup oatmeal
• 1½ cups milk
• ½ cup walnuts (chopped)
• ½ cup toasted almonds (chopped)
• ¾ cup raisins (sliced)
• ⅓ cup brown sugar
• ⅔ cup coconut oil
• 2 eggs
• 3tbsp unsalted butter
• 2tbsp cinnamon powder
• 1½ tbsp Brewer’s yeast
• 1½ tbsp ground flaxseed
• 1tbsp baking powder
• 1tsp vanilla bean paste
• 1tsp salt

How to prepare:

1. Preheat the oven to 425°F (218.3°C). Grease a muffin tray and set aside.
2. Put all the ingredients into a bowl and mix everything well using a spoon. Ensure the batter is smooth and neither too thick nor too runny.
3. Pour the batter into the muffin tray and bake for 12 to 13 minutes until they rise and their crust turns golden brown.
4. Once done, remove the muffin tray from the oven set aside on the wire rack to cool. Store in an airtight container for up to a week.
5. Enjoy these yummy muffins as an occasional snack during the day or early evening.

Quick tip

Swap coconut oil with healthful plant oils, such as canola, corn, and extra virgin olive oil. These oils help keep muffins moist. Besides, neutral-flavored oil, such as canola, helps flavors from other ingredients shine out.

9. Chicken quinoa casserole

Image: Shutterstock

You will need:

• 1 cup chicken (cooked and shredded)
• 2 cups quinoa
• ½ cup cheddar cheese (grated)
• ⅓ cup parmesan cheese (shredded)
• 1 cup low-fat milk
• 1 cup cream of chicken soup (condensed)
• ½  cup bell pepper (diced)
• ½ cup cherry tomatoes (halved)
• ½ cup broccoli (chopped)
• ½ cup mushroom (chopped)
• 1 onion (finely chopped)
• 2tbsp olive oil
• 1tsp Italian seasoning
• 1tsp chili powder

How to prepare: 

1. Preheat the oven to 375°F (190.5°C).
2. Heat the olive oil in a pan over a medium heat. As the oil heats, put all the veggies into the pan and cook for about five to eight minutes until they turn tender.
3. Once done, remove the pan from the heat and set aside.
4. In a large bowl, add the cream of chicken soup, milk, cheese, Italian seasoning, and chili powder. Mix well.
5. Stir in chicken, quinoa, and veggie mix. Pour the mixture into the casserole dishes and put them into the oven.
6. Bake for 30 to 40 minutes or until the casserole’s crust turns golden brown and the cheese bubbles.

10. Overnight lactation oats

Image: Shutterstock

You will need:

• ½ cup rolled oats
• ½ cup coconut milk
• ½ cup sliced mixed fruits (raspberries, apple, mango, and kiwi)
• 2 tbsp chopped nuts and dried fruits
• 1tsp cinnamon powder
• 1tsp honey/ maple syrup
• ½ tbsp chia seeds

How to prepare: 

1. Blend all the ingredients, transfer into a jar, and close the lid. Store the sealed jar in the refrigerator overnight.
2. The next morning, open the jar, add a dash of milk and eat.
3. You can add more seasonal fruits and different milk types to prepare healthy and tasty variations on this recipe.

11. Creamy golden milk smoothie

Image: Shutterstock

You will need:

• 1 cup ripe banana (sliced)
• 1 cup fresh carrot juice
• 1 cup light coconut milk
• ½ tsp turmeric powder
• 1tbsp fresh ginger
• 1 tbsp toasted pumpkin seeds (finely chopped)
• ¼ tsp cinnamon powder
• ⅛ tsp black pepper powder
• Pinch of fresh nutmeg powder

How to prepare:

1. Put the banana, coconut milk, turmeric powder, ginger, cinnamon powder, black pepper powder, and nutmeg powder into a blender and blend into a lump-free, creamy liquid.
2. Add carrot juice and blend again. Adjust the consistency by adding water, if needed.
3. Enjoy the smoothie for breakfast with peanut butter on toast or midday with a bowl of cooked sprouts. You can alter the ingredients of this smoothie and develop healthier lactation smoothie recipes.

Quick tip

You may add one to two crushed cardamoms to the smoothie to enhance its taste, aroma, and nutritional benefits.

12. Fruit and nut lactation shake

Image: Shutterstock

You will need:

• 1 cup almond milk
• 1 cup papaya (chopped)
• ½ cup mixed berries (chopped)
• 1 banana (chopped)
• 2tbsp fig and Medjool dates (finely chopped)
• 1tbsp toasted nuts (chopped)
• 1tsp seeds trail mix
• 1tsp sweet syrup

How to prepare: 

1. Put all the ingredients into a blender and blend into a smooth-flowing, lump-free shake.
2. Pour the shake into a glass and enjoy.
3. You can add more seasonal fruits and dried fruits to this recipe to make other, delicious variations.

13. Grated carrot salad

Image: Shutterstock

You will need:

• 4-5 carrots
• 1 tsp raw honey
• 2 tbsp apple cider vinegar
• Sea salt and black pepper
• Cilantro
• 2 bulbs of fennel

How to prepare:

1. Wash the carrots, fennel, and cilantro thoroughly under running water.
2. Peel the carrots and coarsely grate them into thin slices.
3. Chop cilantro and fennels finely and keep aside.
4. In a salad bowl, take coarsely grated carrots, lots of cilantro, and fennel.
5. Add vinegar, salt, and a pinch of black pepper to it and mix well.
6. Let the salad bowl set for about 10 minutes before serving, and enjoy.

14. Banana bread with a twist of coconut

Image: Shutterstock

You will need:

• 1 ½ cup of plain flour
• 1 tsp baking powder
• 1 tsp baking soda
• 1 cup brown sugar
• 1 cup desiccated coconut
• 1 cup coconut cream
• 2 eggs
• 1 cup mashed ripe bananas
• 1 tsp vanilla extract

How to prepare:

1. Preheat the oven to 170°C/150°C. Grease a loaf pan and cover it with a baking sheet on all sides and at the base.
2. Use a strainer to sift flour, baking powder, and baking soda in a bowl.
3. Add sugar and desiccated coconut and stir the dry ingredients to combine well.
4. In another bowl or jug, add coconut cream, banana, eggs, and vanilla extract and whisk.
5. Combine the wet and dry ingredients and fold well with a spoon or spatula.
6. Pour the mixture into the greased pan and bake for about 1 hour to 1 hour 15 minutes.
7. Put the skewer inside the bun, if it comes out clean, take the pan out of the oven.
8. Let it cool down, and then take it out from the pan, cut it into slices, and serve with jam, peanut butter, or anything you like.

Benefits Of Lactation-Boosting Foods

Incorporating lactation-boosting foods into your diet can significantly enhance milk production and provide essential nutrients. Here are the benefits of some key ingredients commonly found in these recipes (3).

1. Oats: Oats are versatile and nutritious and can be consumed in various forms, such as hot cereal, granola bars, or oatmeal squares.
2. Nuts/seeds: Nuts and seeds, including almonds, are excellent sources of healthy fats, protein, and vitamins.
3. Grains: Whole grains such as wheat, cornmeal, barley, rice, buckwheat, and quinoa provide essential carbohydrates and nutrients.

Infographic: Easy-to-prepare Food Items To Boost Lactation

Post childbirth, most women have a hectic schedule with sleepless nights. They must take care of the new life along with their own to recover and breastfeed. The infographic below suggests some simple recipes to boost your breast milk supply when 24 hours seem too few per day.

Illustration: Momjunction Design Team

Illustration: Easy And Healthy Lactation Recipes For Breastfeeding Moms

Image: Stable Diffusion/MomJunction Design Team

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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.

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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.

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