11 Lactation-Boosting Recipes for Breastfeeding Moms

Certain foods can support nursing parents in maintaining their milk production. Below are 11 nutrient-dense recipes that might also help support your milk supply.

We don’t need to tell you that breastfeeding takes a lot of effort. You’ve likely already realized that. By now you probably understand your body needs proper nourishment to keep milk flowing.

Finding time (or energy) to put together a quick meal or snack can be tough. And let’s be honest, eating well may not be top of mind right now. Still, it’s important to eat regularly so you can feel your best.

Eating balanced meals and snacks throughout the day is one of the best ways to support a healthy milk supply for your baby.

The good news: there are plenty of fast, simple recipes made with ingredients that may help support lactation. These dishes are also loaded with nutrients nursing parents need.

Here are some delicious ideas to keep you energized and potentially give your milk production a helpful nudge.

Lactation-supporting recipes

1. Pumpkin spice lactation smoothie

Seasonal or not, this pumpkin lactation smoothie delivers the cozy flavors of a classic pumpkin spice drink. It’s also loaded with wholesome ingredients like pumpkin, which may naturally support milk production.

Be sure to pick dairy or dairy alternatives that are fortified with vitamin A, vitamin D, calcium, and possibly vitamin B-12 to support lactation. See the recipe.

2. Blueberry lactation muffins

These simple blueberry lactation muffins are packed with wholesome ingredients such as flaxseeds, blueberries, and eggs. They’re gluten-free and use honey for natural sweetness, making them lower in refined sugar than typical muffins. See the recipe.

3. No-bake lactation bites

No-bake bites are ideal for a speedy snack between feedings or when you’re out and about. They take just about 10 minutes to assemble and satisfy sweet cravings in a quick, nourishing way. See the recipe.

4. Healthy lactation cookies

Who doesn’t appreciate a cookie now and then? Especially nursing parents! This cookie recipe blends ingredients like oats, flax, brewer’s yeast, and warming spices to make a tasty, wholesome treat. See the recipe.

5. Herbal nursing mom tea

Hydration is essential while breastfeeding. This DIY tea blend helps you stay hydrated and uses herbs like fennel, which has been shown to have galactogenic effects, meaning it may support milk output. See the recipe.

6. Lactation overnight oats

Many nursing parents swear by oatmeal for helping milk volume. This overnight oats version is prepared ahead—think of it as a future-you favor.

It’s highly adaptable, which is ideal for busy caregivers. Add nutrient-rich toppings like walnuts, fresh fruit, and chia seeds for extra benefit.

If you’re using a non-dairy milk, choose one fortified with vitamin D and calcium to better support lactation. See the recipe.

7. Slow cooker bone broth

This comforting bone broth is full of amino acids, collagen, and minerals that help your body recover after delivery. Bone broth can also serve as a warm, nourishing alternative to coffee if you’re limiting caffeine. See the recipe.

8. Salmon salad with lactation-boosting dressing

While nursing, it’s important to consume enough protein, healthy fats, and colorful vegetables. This flavorful salad brings those elements together.

The dressing includes turmeric and fenugreek, both known for anti-inflammatory effects. See the recipe.

9. Nursing omelet

Don’t shy away from healthy fats while breastfeeding. This omelet features sources of nourishing fats like avocado, cheddar, and eggs. Add leafy greens for an additional nutrition kick. See the recipe.

10. Green lactation smoothie

When your hands are full caring for your baby, you may need a fast calorie source. This green smoothie is an easy way to get vegetables in while nursing.

Because it’s vegan, opt for a fortified soy or nut milk base to help meet lactation nutrient needs. See the recipe.

11. Turmeric and kale chicken soup

Your family will love this hearty, nourishing soup. It’s brimming with wholesome ingredients like chicken and fresh vegetables that provide the energy you need to breastfeed. See the recipe.

Benefits of breastfeeding

Now that you have quick, easy recipe ideas to keep you fueled while nursing, you may be wondering why breastfeeding is so advantageous.

First, remember breastfeeding isn’t the choice for everyone — many parents opt out for a variety of personal or medical reasons, and that’s completely valid. No judgment here.

With that said, breastfeeding does offer several benefits for both parent and infant.

For baby, you provide antibodies and vital nutrients needed for growth, particularly in the colostrum produced in the early days of breastfeeding.

Breast milk can also help protect against colds, flu, and other infections, and may lower the risk of sudden infant death syndrome (SIDS). Studies indicate breastfed infants tend to have fewer instances of:

• asthma
• diarrhea
• ear infections
• childhood obesity

There are benefits for the breastfeeding parent too. Breastfeeding is convenient and free. It may also lower the risk of heart disease, ovarian cancer, breast cancer, and type 2 diabetes.

Breastfeeding can sometimes help with postpartum weight loss, though that’s not universal.

What can influence milk production?

Many parents worry they aren’t making enough milk when, in reality, their supply is adequate.

If your milk seems to be declining, there are several potential causes. A good first step is to speak with your healthcare provider for tailored advice.

Common factors that may reduce milk production include:

• not breastfeeding frequently enough
• poor latch
• certain medications
• medical conditions
• infant illness
• stress

Many low-supply issues can be improved with guidance.

Eating regularly and getting sufficient calories from a variety of healthy foods (fruits and vegetables, lean proteins, low-sugar snacks) is a helpful place to start.

Prioritize rest. If “sleep when the baby sleeps” is hard to manage, ask your partner, family member, or a trusted caregiver to help so you can get needed rest.

Lactation foods that may support milk supply

While many parents report that specific foods help their milk supply, most of the evidence is anecdotal.

That said, there is some (limited) research suggesting the following foods may support lactation:

• Pumpkin. Consuming pumpkin has been linked to increased milk volume, though research is limited.
• Protein-rich foods. Eating chicken, eggs, tofu, and seafood has been linked to higher milk output. Protein-rich choices also help you stay satisfied between meals.
• Fennel. Fennel may have galactogenic qualities, according to some research. Use it in salads or brew a fresh fennel tea.
• Fenugreek. This herb may have lactation-enhancing effects. Fenugreek is used to flavor foods or steeped as a tea.

Although scientific backing is limited, many parents swear by items like oats, sesame seeds, beer, and brewer’s yeast for supporting milk flow. Whatever helps is worth considering!

Be aware that some herbal products marketed to boost milk may include ingredients that aren’t safe and can cause side effects for some people.

Always consult your healthcare provider before starting any herbal supplement while breastfeeding.

Next steps

When you’re exhausted, stretched thin, and soothing your baby, eating a healthy meal may not feel like a priority. We understand.

Still, nourishing foods can support milk supply and overall well-being. And they can be tasty—think healthy cookies and blueberry muffins like the recipes listed above. You might also enjoy adding nourishing soups postpartum into your rotation for convenient, comforting meals.

If you have concerns about milk production at all, contact your healthcare provider right away. They can point you toward resources and support so both you and your baby get the care you need.