Finding the right snacks to enjoy while breastfeeding can make a big difference in energy, recovery, and milk supply support. Since breastfeeding requires extra calories and nutrients, it’s important to choose healthy snacks that are both nourishing and convenient. Below, you’ll find homemade and store-bought ideas, plus tips for choosing the best breastfeeding snacks to fuel your body, support breast milk production, maintain energy levels, and taste good too. 

What Makes A Good Breastfeeding Snack?

  1. Nutrient-Dense: Rich in vitamins and minerals to support recovery and overall well-being.
  2. Balanced: A mix of protein, healthy fats, and carbohydrates to provide sustained energy.
  3. Easy to Prepare: Quick and simple to make, ideally requiring minimal effort.

Make BFF Your Snack Strategy

Let’s be honest: a perfectly plated meal isn’t always possible with a baby in one arm. A balanced diet can be created over your whole day instead of adding stress to each meal. Eating one-handed is your new superpower, but it doesn’t have to mean low nutrition or boring flavor. Meet BFF — your one-handed snack guide!

BFF = Balance + Fuel + Flavor

  • Balance: Protein + healthy fats + fiber-rich carbs = happy, satisfied tummy and supported milk production. Think: almond butter on a banana, yogurt with fresh fruit, or avocado toast.
  • Fuel: Choose snacks that give steady energy without the sugar crash. Oats, whole grains, beans, and nuts are your friends.
  • Flavor: Joy matters! Crunchy, creamy, sweet, or salty — pick what makes you smile and feel energized in the moment.

Every snack in this guide can be thought of through the BFF lens. Next time you’re reaching for a bite, ask yourself: Does this snack balance nutrients, fuel my energy, and satisfy my taste buds?

Homemade Breastfeeding Snack Ideas

  • Banana and Nut Butter: This classic combination provides healthy fats, protein, and fiber, which can help sustain energy.
  • Greek Yogurt with Berries: Packed with protein and antioxidants, this snack supports muscle repair and boosts the immune system.
  • Hummus and Veggies: A great source of fiber and protein. Add a drizzle of olive oil for a healthy fat, and pair with fresh vegetables makes for a satisfying and nutritious snack.
  • Oatmeal with Fruit: Oats are a good source of fiber, and adding fruit enhances the flavor and nutrient content.
  • Energy Bites: Packed with nutritious ingredients like oats, nuts, chia seeds, and dried fruit, they can provide a quick and convenient boost of energy and essential nutrients.
  • Eggs: Try a hard boiled egg or egg bites for protein, vitamin D and choline. Add some veggies for more fiber.
  • Smoothies: Blend your favorite fruits, leafy greens or vegetables, and a protein source like plain greek yogurt or whey protein powder for a quick and nutritious snack.

Store-Bought Breastfeeding Snack Ideas

  • Trail Mix: Look for mixes that include nuts, seeds, and dried fruit for a balanced snack that’s easy to carry. Maybe a mix with a bit of dark chocolate as a treat.
  • Protein Bars: Choose bars with natural ingredients and a good balance of protein, fats, and carbs.
  • Rice Cakes with Peanut Butter or Cottage Cheese: A simple and quick snack that provides a good mix of carbohydrates and fats.
  • Cheese and Whole Grain Crackers: This combination offers protein and fiber, making it a satisfying option.
  • Fruit and Nut Bars: These bars are convenient and often packed with essential nutrients.
  • Edamame: Frozen, steamed edamame or dry roasted options are a great plant-based protein rich in fiber.
  • Jerky: Quick and easy snack full of protein, iron and vitamin B12. Try low-sodium options if you want less salt.

What are Top Tips for Snacking?

  • Stay Hydrated: Drink plenty of water throughout the day to support milk production. Keeping a water bottle in sight is a great way to remember to drink enough when you are busy with your new baby.
  • Listen to Your Body: Eat when you’re hungry and choose snacks that make you feel good.
  • Plan Ahead: Keep healthy snacks on hand to avoid reaching for less nutritious options.

During the postpartum period, a healthy diet isn't built with every single plate. Getting a variety of foods that meet your energy needs is enough for now. Remember, there’s no perfect snack—the goal is to nourish your body, keep your energy steady, and enjoy a little moment of satisfaction whenever you can. Let BFF be your guide, and trust yourself to make choices that feel good for both you and your baby. You can always reach out for more help with a lactation consultant if you are worried about your breast milk supply, or a registered dietitian who can help you find the special diet that helps you thrive.

Disclaimer: Our classes and accompanying materials are intended for general education purposes and should not replace medical advice. For personalized recommendations, please consult your healthcare provider and/or lactation consultant.