12 Easy Lactation Smoothie Recipes For Mothers

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After childbirth, your body has specific nutritional and calorie requirements that need to be met to produce breast milk and facilitate postpartum recovery. Lactation smoothie recipes can help you meet these nutritional needs with ease.

Lactation smoothies are a blend of animal or plant-based milk or yogurt with fruits, veggies, seeds, nuts, sweeteners, and cereals. In addition, lactation experts suggest that nursing moms opt for easy, quick-to-make, customizable, yet nutritious snacks, such as smoothies, to curb cravings and avoid eating junk food (1).

Read this post for some delicious, customizable lactation smoothie recipes for breastfeeding moms.

12 Lactation Smoothie Recipes

While lactation smoothies are healthy, they should never replace main meals. Instead, their consumption is as beneficial as snacks, filling the gap between meals.

Here are some nutritious, delectable, and diverse lactation smoothies that you can add to your lactation diet (2).

1. Strawberry and banana lactation smoothie

Image: Shutterstock

You will need:

  • ¼ cup oatmeal
  • ½ cup frozen strawberries
  • ½ cup skimmed milk
  • 1 frozen banana
  • 1tbsp honey
  • 1tsp ground flaxseed

How to prepare: 

  1. Put all the ingredients in a mixer or blender and blend into a smooth-flowing liquid.
  2. Pour into a serving glass and enjoy this delectable drink with a few baked apple chips or one or two lactation cookies.

2. Berrylicious smoothie

Image: Shutterstock

You will need:

  • 2 cups fresh spinach
  • 1 cup frozen, unsweetened strawberries
  • 1 cup fat-free milk
  • 1 banana (chopped)
  • ½ cup blueberries
  • ½ kiwi (sliced)

How to prepare: 

  1. Put all the ingredients into a blender and blend until you have a smooth, lump-free liquid.
  2. You can add some water to adjust the recipe’s consistency if needed.
  3. Pour the smoothie into a cup and try right away with a teaspoon of seed and nut trail mix.

3. Peanut butter and blueberry smoothie

Image: Shutterstock

You will need: 

  • 1 cup unsweetened almond milk
  • ½ cup Medjool dates (chopped)
  • ½ cup frozen raspberries or strawberries
  • 1 banana (sliced)
  • 2tbsp peanut butter

How to prepare:

  1. Put all the ingredients into a food processor or blender and blend until smooth-flowing liquid forms.
  2. Add some water and scrape the sides of the processor or blender jar to ensure no lumps are left.
  3. Pour into a serving cup or glass and have it right away or store it in the refrigerator for later use.
  4. You can add a teaspoon of chia seeds and a handful of chopped nuts to add more calories and nutrients to the recipe.

4. Mango lassi smoothie

Image: Shutterstock

You will need:

  • 1 cup frozen mango
  • 1 cup unsweetened Greek yogurt
  • ¼ cup ground hempseed
  • A pinch of turmeric powder
  • A pinch of cardamom powder
  • A pinch of cardamom powder

How to prepare:

  1. Blend all the ingredients to form a smooth fluid. Add some water to adjust the consistency, if needed.
  2. Pour into a serving cup and refrigerate for 15 to 20 minutes to chill.
  3. Enjoy your mango lassi smoothie with a bite-sized sandwich or mini quiche.

5. Peachy banana smoothie

Image: Shutterstock

You will need: 

  • 1 cup frozen berries
  • 1 avocado (peeled, cored, and diced)
  • ½ cup orange juice
  • 1 ripe banana
  • 4tbsp plain, unsweetened, Greek yogurt
  • 1tbsp honey

How to prepare:

  1. Put the diced peach into a blender and blend into a semi-smooth puree. Add some water while blending the peach and scrape it from the jar’s sides.
  2. Once the blend looks semi-smooth, add all the other ingredients and blend “one final time” or “once again”)
  3. Pour the smooth-flowing, lump-free liquid into a serving cup and enjoy the refreshing taste.
  4. You can refrigerate the smoothie for later use or for chilling.

6. Summer sunshine

Image: Shutterstock

You will need:

  • 300ml fresh pineapple juice
  • 2 ripe nectarines
  • 1 mango (chopped)
  • 3tbsp unsweetened Greek yogurt
  • A bit of fresh grated ginger
  • 1tbsp honey or maple syrup

How to prepare: 

  1. Combine all the ingredients and blend them into a smooth liquid using a food processor or blender.
  2. Pour into a serving glass and enjoy the smoothie with a mini club sandwich or peanut butter on toast.

7. Milky raspberry smoothie

Image: Shutterstock

You will need:

  • 2 cups raspberries
  • 1 cup of overnight soaked dried apricots
  • 200ml coconut milk
  • 2tbsp Greek yogurt
  • 1tbsp toasted white sesame seeds

How to prepare: 

  1. Blend all the ingredients except sesame seeds into a smooth smoothie using a blender.
  2. Pour into a cup and garnish with sesame seeds. Enjoy with crunchy nachos or small Tex-Mex wrap.

8. Super green smoothie

Image: Shutterstock

You will need:

  • 2 cups coconut milk
  • 1 cup baby kale or baby spinach
  • 1 cup frozen green grapes
  • ½ ripe avocado (peeled, cored, and mashed)
  • ¾ cup cucumber pieces
  • ¼ tsp ginger (grated)
  • Agave nectar or honey, to taste

How to prepare: 

  1. Put all the ingredients into a blender and blend at high speed until you get a smooth smoothie.
  2. Pour in a cup and drink immediately for the best taste and flavor.

9. Carrot vegan smoothie

Image: Shutterstock

You will need:

  • 2 cups carrots (blanched)
  • 1 cup unsweetened almond milk
  • 1 cup fresh pineapple (diced)
  • ¼ cup instant oats
  • 2tbsp almond butter
  • 2tbsp fresh ginger, grated
  • 1tbsp brewer’s yeast
  • ¼ tsp cinnamon powder
  • Maple syrup, to taste

How to prepare: 

  1. Blend all the ingredients into a smooth fluid using a blender.
  2. Drink this delicious and nutrient-rich smoothie during midday to beat the midday exhaustion.

10. Chocolate avocado smoothie

Image: Shutterstock

You will need:

  • 1 cup skimmed milk or almond milk
  • 1tbsp dark cocoa powder
  • 1 banana (diced)
  • ½ avocado (peeled, cored, and chopped)
  • 1tbsp almond butter
  • 1½tsp hemp seeds
  • Handful kale

How to prepare:

  1. Blend the avocado, banana, cocoa powder, almond butter, and kale into a smooth paste.
  2. Add coconut milk and hemp seeds and blend again.
  3. Pour this smooth-flowing, delicious smoothie into your cup and relish sip-by-sip.

11. Daydream smoothie

Image: Shutterstock

You will need:

  • 3 cups papaya (peeled and chopped)
  • 2 oranges (juiced)
  • 1avocado (peeled, cored, and diced)
  • 1 banana (diced)

How to prepare: 

  1. Blend all the ingredients smoothly using a food processor or blender.
  2. Pour into a glass and enjoy the smoothie to beat your after-breakfast cravings.
  3. You can add two tablespoons of rolled oats and a handful of white sesame seeds to this recipe if you like.

12. Tropical mango and coconut smoothie

Image: Shutterstock

You will need:

  • 200ml coconut milk
  • 150g frozen mango (diced)
  • 1 banana (chopped)
  • 4tbsp plain low-fat yogurt
  • 1tbsp flaxseed, sunflower, and pumpkin seed powder

How to prepare:

  1. Put all the ingredients in a blender or food processor and blend into a smooth liquid.
  2. Pour into a glass and enjoy drinking with a salad or sandwich.

Mothers burn calories and lose nutrition in breast milk while nursing their babies. Ensuring adequate hydration and nutrition is important for your and your baby’s health. Lactation smoothie recipes help add extra nutrition and calories to a nursing mother’s diet to meet her energy and nutritional needs. Lactation smoothies can be consumed between meals, and it is beneficial as snacks. Always remember that smoothies are not a replacement for meals. Strawberry banana smoothies, berrylicious smoothies, peanut butter, blueberry smoothie, mango lassi smoothie, and peachy banana smoothie are some of the nutritious smoothies. You may customize smoothies with your favorite and available ingredients.

Key Pointers

  • Lactation smoothies are a healthy way of catering to your increased nutrition and calorie requirements when breastfeeding.
  • You can try out a strawberry banana smoothie, mango lassi, or pair up berries with spinach to fit your taste.
  • Scroll down as we provide the recipes for carrot vegan, super green, chocolate avocado, and many more yummy smoothies.

References:

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
1. Feeding the New Mother; La Leche League International
2. Breastfeeding recipes; NHS
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Dr. Elizabeth Roberts

(PhD, MSc, BSc, SRD)
Dr Elizabeth Roberts is a registered dietitian based in Somerset, United Kingdom. She was raised mostly abroad and lived her early life in Norway, Greece and Germany. It was experiencing different eating cultures and behaviors that sparked her interest in food and nutrition. She graduated with an Honours Degree in Dietetics from Harokopio University, Athens, Greece, before returning to the... more

Swati Patwal

Swati Patwal is a clinical nutritionist and toddler mom with over eight years of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children. Then she worked as a nutrition faculty and clinical nutrition coach in different organizations. Her interest in scientific writing... more

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