5 Lactation Boosting Recipes

Updated: Jul 13


The #1 thing to remember when trying to build your milk supply is: supply = demand. If you want to increase your milk output, you need to make sure you're removing milk minimum 10 times per 24 hour period (and yes, you have to feed/pump at night too). Check out Tabitha's blog post for more information on Building Milk Supply.


If you're looking for food to eat to increase lactation, you can try recipes full of galactagogues (ingredients thought to increase milk supply). We love the 5 recipes below because they're super tasty! All of them freeze well (except the smoothie) so consider making them during pregnancy to have on hand for postpartum.


We would love to hear what you think about these recipes! Tag @brightearthdoulas in your posts when you share your lactation goodies on Facebook or Instagram. Happy baking!


1. Tabitha’s Lactation Cookies

These cookies are thick and chewy and filled with galactagogues and superfoods! Amp up the superfoods with putting in a dark chocolate chip or chunk.

Ingredients:

  • 1 cup flour

  • 1/2 cup butter

  • 4 tbsp ground flax or chia

  • 1 1/4 cup rolled oats

  • 1/2 cup almond butter

  • 1/2 cup sugar

  • 1/2 cup brown sugar

  • 1 egg

  • 1 tsp vanilla

  • 1/4 tsp salt

  • 1/2 tsp baking powder

  • 1/2 tsp baking soda

  • 1/2 cup semi-sweet or dark chocolate chips/chunks

*optional* you can add 3 TBSP brewer’s yeast and/or 1 tsp fenugreek, you can also up the flax in the recipe if that’s what you have on hand.

Directions:

  1. Preheat the oven to 350 degrees F.

  2. Cream butter, almond butter and sugar together until creamy. Add egg and vanilla.

  3. Here is where I get crazy: just add in your dry ingredients (you don’t have to mix them in a separate bowl and then add them in, we are moms after all... save yourself the time and dishes).

  4. Once all ingredients are combined mix in the chocolate chips/chunks.

  5. Bake for about 10 minutes.

  6. Allow them to cool completely before eating or freezing.


2. Tabitha’s Banana Lactation Muffins

These muffins are delicious and vegan, but no one will ever know it if you share with a friend! My most requested recipe!

Ingredients:

  • 1 cup flour

  • 1 cup sugar

  • 1/3 cup oil

  • 4 bananas

  • 1 1/2 tsp baking soda

  • 1 tsp salt

  • 1/4 cup water

  • 1 1/2 tsp vanilla

  • 2 cup oats

  • 3 tbsp chia seed or ground flax

  • Chocolate chips (optional)

Directions:

  1. Beat sugar and oil together.

  2. Add in bananas, add in water and vanilla, mix in flour, salt, and baking soda.

  3. Add in oats, chia seeds.

  4. Bake at 350 degrees for about 20 minutes.

  5. Allow to cool completely before freezing.


3. Almond Chocolate Oat Bars

Recipe from The Food Doula

Ingredients:

  • 1 cup rolled oats

  • 1/2 cup almond flour

  • 2 tbsp ground flax

  • 1/2 tsp cinnamon

  • 1/2 tsp sea salt

  • 1/4 tsp baking soda

  • 2 eggs

  • 1/2 cup almond butter

  • 1/4 cup maple syrup

  • 3 tbsp coconut oil, melted

  • 1/2 tsp vanilla

  • 1/3 cup semi-sweet or dark chocolate chips/chunks

Directions:

  1. Preheat oven to 350 and line an 8x8 pan with parchment.

  2. Mix dry ingredients together in a large bowl.

  3. Mix wet ingredients together in a medium bowl.

  4. Pour the wet mix over the dry bowl and mix until combined. Fold in chocolate chips.

  5. Pour mix into pan, smoothing out with spatula.

  6. Bake for 25-30 minutes.

  7. Allow to cool, then score into bars.


4. The Milk Maker Smoothie

This may be the easiest thing to throw together, but is packed with good protein, fat, and fiber to keep you full and satisfied. Perfect for that first week when you have no idea how to use your hands and nurse and are always off to a doctors appointment.

Ingredients:

  • 2 scoops protein (vanilla or chocolate, I prefer chocolate) Orgain is a great protein if you don’t have one you like (optional, use an additional TBSP of nut butter if not using protein powder)

  • 8 oz almond milk

  • 1 tbsp ground flax

  • 1 banana (frozen or fresh)

  • 1 cup spinach or kale

  • 1 tbsp nut butter

  • 1 tsp cinnamon

Directions: Place ingredients into a blender, and blend!


5. Protein Waffles

Recipe from Eat to Feed: Makes 4 large waffles

Ingredients:

  • 1 cup rolled oats

  • 1 cup cottage cheese

  • 4 large eggs

  • 1 tsp baking powder

  • 2 tbsp ground flax

  • 1 tsp cinnamon

  • 2 tbsp maple syrup or coconut sugar

  • 2 tbsp coconut oil

  • Unsalted grass-fed butter or coconut oil to grease waffle iron

Directions:

  1. Place all ingredients, except the butter, in a high powered blender or food processor and blend for 20-30 seconds until smooth.

  2. Preheat waffle iron and lightly grease with butter or coconut oil.

  3. Pour batter on to the heated waffle iron until it covers most of the center’s surface area. Close the lid and allow to cook until golden brown.

  4. Remove from the waffle iron and repeat with the remaining batter.

  5. Store leftovers in an airtight container for up to 3 days or freeze for up to 3 months and reheat in a toaster, microwave, or back in the waffle iron.

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