5 Lactation-Boosting Recipes for Breastfeeding Mums

Breastfeeding is a beautiful and rewarding experience, but it’s common for mums to worry about their milk supply. If you’re looking for a natural way to support lactation, the good news is that certain foods are known to help boost milk production.

Incorporating lactation-friendly ingredients like oats, flaxseeds, fenugreek, and healthy fats into your diet can provide essential nutrients while also supporting your milk supply.

Here are five delicious and easy lactation-boosting recipes that will not only help with milk production but also keep you energized during your breastfeeding journey.

Pumpkin Spice Lactation Smoothie

This creamy smoothie is packed with nutrients, deliciously spiced, and perfect for a quick and healthy lactation boost.

Ingredients:

• 1 cup pumpkin puree
• 1 banana
• ½ cup Greek yogurt
• ½ cup almond milk (or any milk of your choice)
• 1 tablespoon flaxseeds
• 1 teaspoon pumpkin pie spice
• 1 tablespoon honey or maple syrup (optional)

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy!

Why It Works:

Pumpkin is rich in vitamins and antioxidants, while flaxseeds provide essential omega-3 fatty acids and fibre, which are great for breastfeeding mums.

Blueberry Lactation Muffins

These soft, moist muffins are loaded with oats, flaxseeds, and blueberries—perfect for a healthy, milk-boosting snack!

Ingredients:

• 1 cup rolled oats
• 1 cup whole wheat flour
• ½ cup ground flaxseeds
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• ½ teaspoon salt
• ½ cup honey
• ½ cup unsweetened applesauce
• 2 eggs
• 1 cup fresh or frozen blueberries

Instructions:

1. Preheat oven to 350°F (175°C).
2. In a large bowl, mix dry ingredients.
3. In another bowl, whisk the wet ingredients together.
4. Combine both mixtures and fold in blueberries.
5. Pour batter into muffin tins and bake for 20-25 minutes.

Why It Works:

Oats are a well-known galactagogue (milk-boosting food), while flaxseeds provide essential nutrients for both mum and baby.

No-Bake Lactation Energy Bites

These quick, no-bake energy bites are the perfect snack to keep you going throughout the day.

Ingredients:

• 1 cup rolled oats
• ½ cup peanut butter
• ½ cup ground flaxseeds
• ½ cup chocolate chips
• ⅓ cup honey
• 1 teaspoon vanilla extract

Instructions:

1. Mix all ingredients in a bowl until well combined.
2. Roll into small bite-sized balls.
3. Refrigerate for at least 30 minutes before serving.

Why It Works:

These bites combine oats and flaxseeds to support lactation while giving you a quick energy boost—perfect for those long breastfeeding sessions.

Fenugreek and Walnut Muffins

Fenugreek is one of the most popular herbs used to promote milk supply. These muffins provide a tasty way to include it in your diet.

Ingredients:

• 1 cup whole wheat flour
• ½ cup rolled oats
• ½ cup ground walnuts
• ½ teaspoon baking soda
• ½ teaspoon baking powder
• 1 teaspoon ground fenugreek
• ½ cup honey or maple syrup
• ½ cup plain yoghurt
• 2 eggs

Instructions:

1. Preheat oven to 350°F (175°C).
2. Mix all dry ingredients in a bowl.
3. Whisk wet ingredients in a separate bowl.
4. Combine both mixtures and pour into muffin tins.
5. Bake for 20-25 minutes until golden brown.

Why It Works:

Fenugreek has been used for centuries to help boost milk production, and walnuts provide healthy fats that support overall postpartum health.

Oatmeal and Almond Lactation Cookies

A classic lactation treat! These cookies are packed with oats, almonds, and brewer’s yeast—three ingredients known to help with milk supply.

Ingredients:

• 1 cup rolled oats
• ½ cup whole wheat flour
• ¼ cup ground almonds
• 1 teaspoon baking soda
• 1 tablespoon brewer’s yeast (optional but recommended)
• ½ cup coconut oil or butter
• ½ cup honey or maple syrup
• 1 egg
• 1 teaspoon vanilla extract

Instructions:

1. Preheat oven to 350°F (175°C).
2. Mix dry ingredients in one bowl and wet ingredients in another.
3. Combine both mixtures and stir until fully incorporated.
4. Scoop onto a baking sheet and bake for 12-15 minutes.

Why It Works:

Brewer’s yeast is packed with B vitamins and minerals, and almonds provide healthy fats and protein, both of which help support lactation.

Why Choose ReLacto for Your Postpartum Nutrition?

While these recipes are great for boosting lactation, getting a well-balanced diet is essential for both milk production and postpartum recovery. That’s where ReLacto comes in!

We provide:

• Supports lactation and boosts recovery
• A well-balanced diet with essential nutrients
• Over 100 fusion and Chinese dishes to keep your meals exciting
• A variety of lactation drinks tailored to nourish breastfeeding mums
• Lunch & dinner delivery for ultimate convenience

We offer a carefully curated lactation food menu designed to provide meals that enhance milk supply. Our lactation food package ensures that breastfeeding mums get nutritious, hassle-free meals for lactation without worrying about meal prep.

Take the guesswork out of meal planning and ensure you’re getting the right nutrients for you and your baby. Visit ReLacto today to explore our meal plans!

Final Thoughts

Eating well while breastfeeding is important not just for your milk supply but also for your own energy and well-being. These five lactation-boosting recipes are easy to make, delicious, and packed with nutrients that can help support breastfeeding mums.

Give these recipes a try, and let us know which one is your favourite! Happy breastfeeding!