As a first-time mom with a newborn, I quickly realized I would need quick and easy 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.
Making smoothies are a fantastic healthy breastfeeding snack as you can make them with one hand if needed. You can make various smoothies by combining banana with berries or mango and pineapple with spinach and almond milk. Add in 2 tbsp of hemp seeds or a plant-based protein powder. Seeking Health’s Optimal Prenatal Protein Powder is a multivitamin combined with protein powder to support the body with the necessary nutrients to grow a healthy baby.
Adding a scoop of optimal prenatal protein powder to smoothies supports breastfeeding’s increased nutritional demands. The B vitamins and magnesium also help make energy in the body, which most moms would love more energy after disrupted sleep.
Here are some smoothie recipes that I love to get you started:
Granola Yogurt and Fruit
Another super easy breakfast or snack for breastfeeding is granola 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 homemade granola, that is great. If not, storebought granola will be fine as well. Yup, busy mamas, sometimes we can only do so much.
Making a batch of chia seed puddings is a healthy breastfeeding snack that can be made ahead of time and stored in glass mason jars in the fridge to pull out as needed. Chia seeds are fantastic for gut health and are an excellent source of protein, healthy fats, and carbs to keep you fueled for the day. The following chia puddings are some of my favorite easy to make chia puddings.
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.
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!