10 Healthy and Quick Snacks for Breastfeeding Moms

You have just started to feed your baby, and suddenly, you feel extremely hungry. You look around for something within your arm’s reach to satisfy your hunger. You find no snacks in your sight and decide to go to the kitchen with the baby in your arms, which can be a huge hassle!

As a breastfeeding mom, you must create enough milk to feed your growing baby. That’s why your body demands extra calories daily, which is why you must keep some healthy snacks close by!

By choosing healthy snacks or nutrient-dense foods during the period of breastfeeding, you can meet your extra-calorie requirements. You can opt for whole grains, nuts, dry fruits, dairy products, fresh fruits, vegetables, meats, legumes, etc. Let’s look into them in detail below. Here are ten quick and healthy snacks that help you fuel your breastfeeding days.

  1. Dried Fruits 

Dried fruits are packed with more nutrients than juicier ones.

Though they are not hydrating, they contain useful dietary fiber. They are also rich in protective antioxidant properties, including phenols, catechins, anthocyanins, etc.

Also, dried fruits contain more vitamins and minerals than fresh equivalents. But you must avoid added sugars, which is why you should only eat unsweetened dried fruits such as mangoes, apricots, strawberries, etc. They offer you plenty of vitamin C and potassium.

  1. Nut and Dried Fruits Trail Mix 

Nuts and dried fruits are full of energy sources and essential nutrients such as potassium, fiber, and melatonin. The trail mix is easy to make and consume. Melatonin in nuts helps promote better sleep. So, you can take this mix shortly before sleep.


  • Nuts (Almonds, Cashews, Walnuts, etc.)
  • Dried fruits

Preparing Method

  • Take an equal amount of nuts and dried fruits.
  • Throw in air-roasted popcorn or some mini pretzels, sunflower seeds, or roasted coconut to add an extra crunch.
  • Mix a sprinkle of chili powder, if you like spices, and a sprinkle of rock salt.
  1. Dark Chocolate and Berries

Mothers who crave chocolate can try this snack. Dark chocolate is healthier than milk chocolate, but limiting this to only 1 or 2 times a week is wise, as its excess caffeine level may have a negative impact during feeding.

Health Benefits –

  • Dark chocolate helps to minimize stress in women.
  • It nullifies the harmful effects of free radicals.
  • It is full of antioxidants.
  • It goes well with different types of berries.
  • Pairing with strawberries can give you vitamin C and extra fiber.
  • Parsberry has anti-inflammatory properties.


  • Dark chocolate
  • Berries such as strawberries, raspberries, etc.

Preparing Method

  • Melt the chocolate, and let it cool down a little.
  • Mix some berries in it. You can either make chocolate covered berried or just use the chocolate as a drizzle on the berries.
  • Additionally, you can also just eat the chocolate bar with berries.
  1. Organic Jerky

Jerky gets a bad reputation due to its long history of factory-produced, additive-stuffed common varieties that have been available for ages.

These days many decent jerky brands produce jerky made of natural seasoning, grass-fed meat, and no added sugar. Plus, the variety you can find is insane! You don’t have to opt for fatty beef or pork; you can opt for game meat like elk or deer or healthier poultry like ducks.

Duck meat, in particular, has seventy percent monounsaturated and polyunsaturated fat. These healthier fats get processed into a new mother’s digestive system easily, helping them recover faster, and let’s not forget one more thing; duck meat has plenty of iron. To find healthier duck jerky, visit https://jerkybrands.com/exotic/duck-jerky/.

  1. Boiled Eggs and Chocolate Milk 

The combination of boiled eggs and chocolate milk can be a protein-rich snack because eggs and milk are both excellent energy boosters.


  • Eggs
  • A glass of milk
  • Chocolate sauce

Preparing Method

  • Boil the eggs for 10 to 15 minutes.
  • Cut the eggs in halves and add some pepper and salt to them.
  • Mix chocolate sauce with a glass of milk.
  • Since the eggs can feel a bit dry, washing it down with chocolate milk can be perfect.
  1. Hummus with Veggies

Hummus is a great source of plant-based protein and healthy fats. Hummus can pair well with finely chopped vegetables. This snack is tasty, heart-healthy, nutritious, and effortless to make.


  • Hummus
  • Vegetables like celery, carrots, etc.

Preparing Method

  • Add some hummus to a bowl.
  • Chop vegetables finely.
  • Then dip the stalks into the hummus bowl.
  1. Oats and Nuts Waffles

Oats and nuts both contain a great source of fiber and slow-releasing fats. Plus, they are both beneficial for lactation.


  • Whole wheat flour
  • Eggs
  • Honey 
  • Baking powder
  • Salt
  • Butter
  • Chopped nuts
  • Quick cooking oats

Preparing Method

  • Combine flour, oat, salt, and baking powder in a large bowl.
  • Mix egg, milk, honey, and butter in a separate small bowl.
  • Stir the dry ingredients into the wet ingredients and combine well.
  • Fold in nuts.
  • Use a waffle iron to make the mix until it turns golden brown.
  • Top up with yogurt or some fresh fruits for extra flavor and nutrition.
  1. Dates Stuffed with Peanut Butter and Walnuts

Dates are rich in fiber and iron. As both dates and peanuts are high in calories, maintaining a good portion size is paramount. This snack is time-saving and hassle-free to make. Plus, it is an ideal snack for moms with a sweet tooth.


  • 2 dates
  • 1 tablespoon peanut butter
  • 4 walnuts halves

Preparing Method

  • Halves the dates lengthwise.
  • Remove its pits.
  • Mix a small dollop of peanut butter on each side of the dates.
  • Put them on a plate and top up each with 1 walnut half.
  1. Fresh Fruit and Yogurt Smoothie

Yogurt contains vitamins, calcium, protein, and probiotic or live cultures. It can help you protect your health and bone and prevent digestive issues. 

On the other hand, fresh fruits contain all the essential nutrients, including fiber, potassium, vitamin C, folate, etc. They are a healthy and tasty combo. 


  • ½ cup plain yogurt
  • Nuts (almonds, walnuts, etc.)
  • A frozen banana
  • Frozen berries

Preparing Method

  • Take yogurt and chopped nuts in a blender and mix well.
  • Add banana and berries in it and blend again.
  • Toss a few handfuls of spinach to add an extra iron boost.
  1.  Granola Bars

Granola bars are generally made of honey, oats, and dry fruits. This snack is popular for being a superb energy booster. It helps reduce harmful cholesterol, prevents anemia, helps weight loss, and is also good for milk production and heart health.

Another great benefit of this snack is that moms can eat it even when nursing, walking, or pumping. It also satisfies hunger. 

Make sure to look for bars that are loaded with natural ingredients. Avoid bars that are made of artificial sweeteners or added sugar.

To Wrap Up

Though no magic food can boost your milk supply, some foods can help you promote lactation and heal your body. Additionally, while breastfeeding, your need for fluid may increase. Eating enough fluid helps you create plenty of milk for your baby. 

Our healthy snack options can keep you satiated and are perfect for your one-handed munching as you must carry your baby in one arm.

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