The Best Snacks To Eat While Breastfeeding

Nursing a newborn can be delightful, difficult, awkward, pleasant, painful, exhausting, or all of the above. But one thing’s for sure: It’s likely to make you hella hungry — and for good reason. Your body burns 300 to 500 calories per day producing milk. Then there’s the fact that feeding yourself and your baby can be quite the challenge, especially in the early days when nursing sessions are nonstop (and therefore, having a free hand or two to whip up a snack can feel pretty impossible).

But fear not, mama: There is hope. These breastfeeding snacks are nutritious, delicious and filling. The best part? Most of them can be stashed in/on/around your nightstand, for the easiest of access.

Pretzels

FitJoy New Grain Free Pretzels
Image: Fitjoy.

Crunchy and salty, pretzels are the perfect low-calorie treat. And these grain-free versions (made with cassava flour) from FitJoy are ideal for the gluten-free, dairy-free, or just plain hungry and healthy breastfeeders out there.

FitJoy grain-free pretzels, $14.99 for a 2-pack at Amazon

Granola bars

kind dark chocolate sea salt nut bar
Image: KIND Snacks.

While any granola bar will do the trick, we’re particularly fond of KIND bars, which are sweet, salty and a good source of protein and fiber. Plus, most KIND bars contain almonds — which support lactation and increase milk production.

KIND dark chocolate nuts & sea salt bars, $5.99 for 4-pack at Target

Roasted chickpeas

saffron road roasted chickpeas
Image: Saffron Road.

While roasted chickpeas may sound strange, don’t be fooled: This crunchy snack is salty, savory and full of protein and fiber. Bonus: From chocolate to chili lime, these bad boys come in a wide variety of flavors.

Saffron Road crunchy chickpea snacks, $14.32 for 4-pack at Amazon

Trail mix

archer farms trail mix
Image: Target.

Portable, bite-sized snacks are best when breastfeeding. After all, it’s hard to cook with a newborn on your nipple. So keep a big bag of trail mix on your coffee table, end table or in your diaper bag. The heart-healthy fats will quell your morning hunger or late-night cravings.

Simply trail mix, $11.99 for 35 ounces at Target

Popcorn

Orville Redenbacher natural popcorn
Image: Orville Redenbacher.

Popcorn is high in fiber and will help you feel full.

Orville Redenbacher naturals simply salted popcorn, $3.99 for 6 bags at Amazon

Pre-made smoothies

fruit smoothies
Image: Viennetta/Shutterstock.

Unlike some of the other snacks on this list, pre-made smoothies do need to be stored in your freezer or fridge, but if you keep them in single-serve containers, you can grab a cup or bottle before snuggling up with your wee one.

Apples & string cheese

Sticks of string cheese with Gaia apples on a cutting board; Shutterstock ID 1164265888; Purchase Order: n/a; Job: ; Client/Licensee: ; Other:
Image: MSPhotographic/Shutterstock.

Fruit and cheese pairings are common, but apples and string cheese are a particularly good choice because they’re portable (and neither requires any prep). They also give you that perfect fiber-protein punch.

Bananas

banana
Image: Khumthong/Shutterstock.

Speaking of portable, bananas are the ultimate single-handed snack. They are hearty, healthy and will quell any sweet craving. A real win-win.

Berries & yogurt

berries and yogurt
Image: Gresei/Shutterstock.

In case you haven’t noticed a pattern yet: High protein — and high fiber — snacks are a breastfeeding mama’s best friend. So grab a cup of yogurt and a handful of berries, why don’t you?

Lactation cookies

milkflow lactation cookies
Image: UpSpring.

Made with brewers’ yeast, wheat germ, flaxseed, and whole oats, these lactation cookies reportedly help increase breastmilk production. But, if we’re being honest, we eat them en masse because they’re just plain good.

UpSpring Milkflow lactation cookies, $21.99 for 20 cookies at UpSpring

Peanut butter crackers

lances peanut butter crackers
Image: Amazon.

Remember those orange crackers you ate in elementary school? The neon ones filled with peanut butter? Well, grab some of those and store them in your nightstand. Midnight You will be thankful.

Lance ‘Toast Chee’ crackers with peanut butter, $8.25 for 40 packs at Amazon

Hard boiled eggs

hard boiled eggs
Image: Olexandr Panchenko/Shutterstock.

Whether store-bought pre-packaged or boiled at home, eggs are the perfect mini-meal. They’re a low-fat, inexpensive protein choice, and since eggs contain choline, which helps with infant brain development, they’re great for pregnant and nursing moms.

Although, you can also feel free to keep some candy on hand to satiate that inevitable sweet tooth; you deserve it.

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A version of this story was originally published in July 2019.

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