These healthy breastfeeding snacks are essential for any new mama who is breastfeeding and feeling glued to the couch with no time or hands to prepare food. The initial weeks of being a breastfeeding mom with a newborn always wanted to be snuggled in your arms can make it challenging to find time to prepare food. But don’t worry cuz I got you covered! I know exactly what it is like to need easy healthy snacks while breastfeeding.
As a first-time mom with a newborn, I quickly realized I would need quick easy to make breastfeeding snacks to have on hand as I found myself feeling glued to the couch breastfeeding. I also wanted to spend time cuddling with my precious angel so, I needed healthy breastfeeding snacks readily available.
I’m sure you have realized that schedules go out the window for any new moms as you adjust to a new timetable of taking care of a newborn and breastfeeding. Sometimes you get 5 mins to yourself. Other times you may get an hour. With so many things to do in that time frame, such as shower, laundry, chores, and sleep, eating healthy can go out the window.
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But as a breastfeeding mom, it is crucial to take care of yourself with nourishing foods to feed yourself and your growing baby. Here is a list of healthy breastfeeding snacks that I found helpful to have on hand during the initial stages of being a breastfeeding mom with a newborn.
Dates and Walnuts – Easy Breastfeeding Snack
Dates and walnuts are a constant staple in my kitchen and a good breastfeeding snack to eat in between meals. If you find yourself hungry yet needing to sit down ASAP to breastfeed a crying baby grab a handful of walnuts and dates and place them in a small bowl beside you to snack on while you breastfeed.
Walnuts are an excellent source of omega-three fats, which are essential for brain development. Omega 3 fats are great healthy fats to include in your diet to promote weight loss and shed excess baby weight. Walnuts are calorie-dense, so a little goes a long way. Dates are an excellent source of natural sugars to keep your energy levels up.
I buy dates and walnuts in bulk and store them in glass mason jars where they will last for ages.
Banana and Apple with Peanut Butter or Almond Butter
Eating a banana with peanut butter or almond butter is another super quick breastfeeding snack that only takes a minute. Peel the banana and but in half lengthways. Spread peanut butter along the sliced edge and enjoy.
The addition of peanut butter or almond butter provides satiety for a more filling breastfeeding snack with protein and fat.
Open-faced Toasted Sandwich
An open-faced toasted sandwich is great for an easy breakfast or lunch. For an open-faced breakfast sandwich, toast two slices of healthy bread such as this oatmeal flax bread and top with peanut butter, honey, and sliced banana. Sprinkle chia seeds and hemp seeds on top for plant-based protein and essential fatty acids.
For a savory toasted sandwich for lunch, top 2 slices of toasted bread with vegemite, smashed avocado, sliced tomato, crumbled goat’s feta cheese, and a sprinkle of salt and pepper.
Healthy Oatmeal with Chia and Hemp Seeds
This healthy oatmeal recipe only takes 5-10 minutes to make and is the perfect healthy breastfeeding meal to promote breast milk production. It warms your belly, is easy to digest, and high in fiber to promote gut health. I added chia and hemp seeds for protein and omega-three fats to support the demands of growing a healthy baby.
Smoothies
I like to make protein packed breakfast smoothies using a combination of soy milk, collagen powder, and plant protein blended with fruit for a quick and easy smoothie that helps keep you satiated. It is one of the simplest ways to get in extra protein and nutrients without having to spend time preparing a full meal, which is especially helpful during busy days.
Smoothies are also easy to drink with one hand if needed, making them a really practical option during breastfeeding. You can rotate different fruits like berries, mango, or banana to keep things interesting while still getting a balanced and nourishing snack.
If you are looking for more ideas, check out my high protein fruit smoothies for simple combinations you can make on repeat for a healthy breasfeeding snack that can be made in 5 minutes.
Granola Yogurt and Fruit
Another super easy breakfast or snack for breastfeeding is a granola fruit bowl made with plain yogurt mixed with frozen berries or fresh cut-up fruit. I like to add a tbsp of ground flax seeds for additional fiber and essential omega-three fats. Mix everything into a bowl and enjoy.
Plain yogurt is an excellent source of probiotics and protein. Berries and fruit are rich in liver cleansing antioxidants and phytonutrients. If you find the time to make any of these homemade granola recipes, that is great. If not, storebought granola will be fine as well. Yup, busy mamas, sometimes we can only do so much.
Make Ahead Chia Puddings Packed With Omega 3 Fats
Making a batch of chia pudding is one of the easiest healthy breastfeeding snacks you can prepare ahead of time. You can store them in glass jars in the fridge and grab one whenever you need something quick and nourishing.
Chia seeds have many health benefits and are great for gut health and provide a balanced mix of protein, healthy fats, and carbohydrates to help keep you fueled throughout the day. If you want more ideas, check out my make ahead chia pudding recipes for simple options you can prep and keep on hand.
Scrambled Egg Hash
Making a scrambled egg hash with boiled potatoes, egg, and sauteed veggies with feta is a delicious nutrient-dense easy to make breakfast or lunch. Pre-boil a pot of potatoes, then store the cooked potatoes in the fridge.
Saute veggies in a pan such as onion, mushrooms, and spinach with some seasoning salt and one diced potato for 5 minutes. Crack in two eggs and stir until the eggs are cooked. Top the scrambled eggs with some feta and enjoy. This scrambled mushroom hash is one of my go-to recipes.
Eggs are one of the best sources of choline, a critical nutrient for breastmilk production and supporting the baby’s healthy development. Choline is required by the body to make phosphatidylcholine. Phosphatidylcholine is necessary to make every cell membrane in the body. When growing a baby, lots of new cells are created.
Veggies and Hummus – Healthy Breastfeeding Snack
Veggies with homemade hummus such as this roasted red pepper hummus are your best friends when needing a healthy snack between meals while breastfeeding. Make a large batch of homemade hummus and store it in 300 ml jars in the freezer, then pull out and dethaw as needed.
Pre-wash and chop some fresh veggies such as cucumber, carrot, celery, and red pepper. Store the chopped veggies in a glass storage container in the fridge to enjoy as a healthy snack when breastfeeding.
Greens Powder Energy Drink
To alkalize and energize my body with additional micronutrients, I have had a greens powder energy drink in a small glass with fresh-squeezed orange juice and lemon juice.
To make these greens powder energy drink, cut one orange in half and hand squeeze the juice into a cup with juice from half a lemon. Add in 1 tsp of greens powder, stir and drink up upon rising in the morning.
Chocolate Energy Balls
These chocolate energy balls are another healthy breastfeeding snack that satisfies a chocolate and hunger craving. They are nutrient-dense, packed full of nutrition and filling.
The raw chocolate energy balls are super easy to make. Make them ahead of time, then store them in the fridge. Enjoy them anytime you need a quick pick me up or have a chocolate craving.
These chocolate energy balls are rich in magnesium which is one of the most common nutrient deficiencies. Chocolate cravings can often indicate a magnesium deficiency. No wonder we all crave chocolate! Walnuts, dates, and oats are combined with vanilla and cocoa powder for a healthy, vegan, refined sugar-free energy ball. These energy balls are addicting!
Having easy to prepare meals and snacks while breastfeeding is crucial to keep you fueled so that you have the energy and nutrition to meet the demands of continuing to grow a healthy baby while breastfeeding. As you take care of yourself with whole food nutrition, you will meet the day’s needs with increased energy.
As much as I love cooking nutrient-dense meals that take more time than these healthy breastfeeding snacks, it isn’t always practical. You never know when you are going to have a crying baby who wants to feed again. Surviving the 4th trimester is no easy feat!
I hope you have found some inspiration and ideas to help you eat healthier during this precious time with a newborn. Sit down, relax and enjoy these quick healthy snacks for breastfeeding. You deserve it, busy mama!
great ideas thank you. I do have some of them already even that I am no longer a nursing mum. Thank you, Amber. Congratulations to your dear little baby
Thanks Suzie! She is such a cutie and keeps me busy but the time is so precious!