25 Quick and Healthy Breastfeeding Snacks

You’ve just settled in to nurse your baby when a wave of hunger hits. You scan the room, hoping for something within arm’s reach to munch on. With no snacks nearby, you head to the kitchen with your little one in your arms, ready to eat anything that isn’t nailed down.

Does this happen to every breastfeeding parent?

In short, yes. Producing enough milk to feed a growing infant places heavy demands on your body, which means you need extra calories — roughly 330 to 400 additional calories per day. Many people also notice a sudden, intense hunger or thirst that coincides with milk let-down.

With everything on your plate as a nursing caregiver, you may find yourself snacking or grazing more frequently — and that’s perfectly okay. Adding extra snacks can be a sensible way to meet those extra calorie needs.

Below are 25 ideas for quick, wholesome snacks to enjoy while nursing.

What makes a good breastfeeding snack?

Picking nutritious snacks while breastfeeding isn’t all that different from choosing them at other times in life. Aim to cover your additional caloric needs with nutrient-dense choices — foods rich in vitamins and minerals. Think:

• fruits
• vegetables
• whole grains
• lean meats
• nuts
• dairy
• legumes

When it comes to increasing milk supply, there’s no single miracle food that guarantees a huge boost, though some items have been linked to supporting lactation. These are called galactagogues, and we’ve included several in the snack list.

Your fluid requirements rise while breastfeeding, so hydrating foods are smart picks as well. Staying well-hydrated supports your body’s ability to produce nourishing milk for your baby.

And of course, practicality matters when you’re juggling a baby with one arm and trying to snack with the other. We selected plenty of options that are easy to eat with one hand.

Here are 25 snacks to power your nursing days (and nights).

Homemade snacks

Oat protein balls

While some galactagogue claims are shaky, oats stand out with a stronger evidence base. Oats contain a fiber called beta-glucan, which has been linked to increases in the lactation hormone prolactin.

Make simple oat protein balls by blending 1 1/2 cups oats, 2/3 cup peanut butter, and 2–3 tablespoons honey in a food processor. Roll into bite-sized rounds and enjoy!

Cucumber rounds with cream cheese and smoked salmon

Cucumbers are among the most hydrating vegetables, so they’re a great choice for restoring fluids. Slice a cucumber and top each piece with cream cheese and protein-rich smoked salmon.

Crackers and cheese

It may not be fancy, but crackers and cheese work for a reason. Whole wheat crackers with cheddar slices are convenient, portable, and deliver calcium. Maintaining good calcium intake while breastfeeding is important. Whole grains also provide beta-glucan fiber.

Dried fruit

Ounce for ounce, dried fruits can hold more concentrated nutrients than fresh fruit (though they usually have less fiber and aren’t as hydrating). Choose unsweetened dried apricots, strawberries, or mango for vitamin C and potassium.

Antipasto skewers

Adults can enjoy food on a stick, too. Thread a skewer with slices of deli meat, cheese, olives, and artichoke hearts for a portable, protein-packed charcuterie-style snack you can nibble while nursing.

5-ingredient banana blender muffins

Short on baking time? Try blender muffins for a quick homemade treat.

Blend 3 bananas, 2 eggs, 1/4 cup honey, 2 cups rolled oats, 1/2 teaspoon baking soda, and 1/2 teaspoon salt. Spoon into muffin tins and bake 15–20 minutes at 350°F (176.7°C). Use a mini muffin tin for perfectly poppable bites.

Fruit and yogurt smoothie

Keep the blender handy!

Combine 1/2 cup plain Greek yogurt, a frozen banana, and a handful of frozen berries for an easy smoothie that’s great for sipping while nursing. Toss in a few handfuls of spinach for extra iron.

Toast with peanut butter and banana

Whole wheat toast topped with peanut butter and banana is a well-rounded snack. The complex carbs from bread and banana digest slowly, keeping you satisfied, while peanut butter adds healthy fats and about 6.5 grams of protein per tablespoon.

Hummus with veggies

Hummus provides healthy fats and plant-based protein. Dip carrot sticks or mini bell peppers into this fiber-rich spread.

Watermelon “fries” with yogurt dip

Watermelon is wonderfully hydrating — about 92% water. Cut thick sticks for easy snacking and dunk in a dip made from plain Greek yogurt, honey, lime juice, and a pinch of chili powder for calcium and probiotics.

Whole wheat waffle with applesauce

A toasted multigrain frozen waffle makes a great base for nutritious toppings like no-sugar-added applesauce.

Pro tip: Spread the applesauce slightly inside the edge of the waffle for tidier, one-handed eating.

Vanilla overnight oats

Enjoy the lactation-friendly benefits of oats again with a simple overnight version.

Before bed, combine 1/2 cup rolled oats with 1 cup unsweetened vanilla almond milk and a drizzle of honey. Refrigerate overnight so the oats are soft and ready for a quick grab during a 3 a.m. feeding.

Dark chocolate and strawberries

Dark chocolate is a tasty treat and may help ease stress. A 2025 study suggested a small daily piece of dark or milk chocolate can reduce stress — something many new parents could use.

Pair with strawberries for fiber and vitamin C.

Trail mix

Nuts such as pistachios and almonds are natural sources of melatonin, which can support better sleep. A trail mix with these nuts and dried fruit before bed may help you maximize your limited rest time.

Shelled edamame

Shelling edamame while holding a baby is tricky. Opt for pre-shelled edamame for convenience.

At 17.6 grams of protein per cup, steamed edamame helps meet increased protein needs during breastfeeding.

Cereal with drinking yogurt

Have you tried drinking yogurts? Filmjölk, a Scandinavian-style fermented milk, has milk-like consistency with probiotic benefits.

Pour it over whole grain cereal like raisin bran when you have a moment (and two hands free) for a quick, satisfying snack.

Pumpkin smoothie

Year-round canned pumpkin can bring cozy flavors to a smoothie. Blend 1/3 cup pumpkin puree, a frozen banana, 1 cup almond milk, 1 tablespoon honey, and a sprinkle of cinnamon for a creamy drink.

It’s tasty and may support milk production — a small 2017 survey found pumpkin intake correlated with higher milk volume in a group of Thai women.

Veggie egg muffins

Eggs are a protein-rich, whole-food snack, and baking them into mini frittatas makes them portable.

Whisk 8 eggs with 1/2 cup milk, a pinch of salt and pepper, and diced vegetables. Divide into 12 muffin cups and bake at 375°F (190°C) for 18–20 minutes.

Roasted pumpkin seeds

Roast pumpkin seeds for an easy snack to toss in your diaper bag. Spread seeds on a baking sheet, add a drizzle of olive oil and a sprinkle of salt, and bake at 300°F (149°C) for about 45 minutes.

The zinc in pumpkin seeds can support immune function when sleep is scarce and stress is high.

Avocado chocolate pudding

When a sweet craving strikes, try avocado chocolate pudding — a nutrient-dense dessert that helps you hit breastfeeding calorie needs without excessive sugar.

Blend half an avocado, 1 tablespoon cocoa powder, 2 tablespoons milk, 1 tablespoon maple syrup, and 1/4 teaspoon vanilla. Chill and enjoy.

Best store-bought picks

We know that sometimes you’re too busy (or holding too many things) to make even peanut butter toast. When life is chaotic, reach for a prepackaged option for maximum convenience.

These five store-bought choices are nearly as good as homemade.

21. KIND Cinnamon Oat Bars

Oats again save the day! KIND Cinnamon Oat Bars offer whole grains and fiber, with only 5 grams of added sugar.

That’s It Apple Blueberry Bars

Yes — really just apples and blueberries. That’s It dehydrates whole fruit into a tidy, portable bar you can toss in your bag without creating a sticky mess.

Trader Joe’s Seasoned Kale Chips

If you don’t have time to make kale chips at home, Trader Joe’s delivers. These tahini-spiced, crunchy vegetable snacks offer calcium, iron, and fiber for a healthier nibble while nursing.

Alaska Smokehouse King Salmon Jerky

Beyond beef and turkey jerky, salmon jerky delivers 15 grams of protein per serving, along with omega-3 fats and zero added sugars — a nutritious, portable option.

Sahale Snacks Mango Tango Almond Trail Mix

For a sweeter choice with plenty of healthy fats, Sahale’s Mango Tango Almond Trail Mix blends dried mango, banana chips, almonds, and peanuts for a calorie-dense snack that’s easy to eat quickly.

For more tips on nursing with larger breasts, you may find helpful information on breastfeeding big boobs.

Takeaway

Because your calorie needs increase while breastfeeding, it’s smart to be ready for frequent hunger. Keep nutrient-dense, easy-to-eat snacks on hand so you can quickly prepare something nourishing, tasty, and practical to fuel your body while it fuels your baby.