Top 27 Healthy Recipes For Breastfeeding Moms

✔ Research-backed

Now that you are breastfeeding, you’ll need to take care of your diet, as whatever you eat will directly impact the overall health of your child. No, we are not asking you to follow a particular diet while lactating as long as you are eating well-balanced meals. A balanced meal that includes healthy fruits and vegetables will ensure that you get all the essential dietary nutrients, vitamins and minerals you and your baby require.

To help you out, we’ve compiled a list of healthy and delicious recipes to keep your energy levels up while breastfeeding. From cookies to smoothies to savories, whatever your cravings are, we’ve got simple and nourishing recipes for you.

In This Article

Top 27 Healthy Recipes For Breastfeeding Moms

1. Turkey And Bean Burrito

Turkey and bean burrito healthy recipe for breastfeeding moms

Image: Shutterstock

You Will Need

  • 2tbsp of canola oil
  • 1tbsp of chopped garlic
  • 1 cup chopped onion
  • 1lb ground turkey
  • 1 can of rinsed black beans
  • 1tbsp of chili powder
  • ½tsp of dried oregano
  • 1 cup sodium-free chicken stock
  • ¾ cup grated cheddar cheese
  • 6 large whole wheat tortillas
  • ¼ cup chopped fresh cilantro
  • ¾ cup salsa
  • 1 large ripe avocado, peeled, halved and sliced

How to prepare

  1. Preheat the oven to 425 degrees Fahrenheit and grease a baking dish.
  1. In a large frying pan, heat the canola oil. Add chopped onions and sauté for a few minutes or until it is light golden color.
  1. Add chili and garlic powder and sauté for a minute.
  1. Reduce the flame to medium; add ground turkey and sauté for 5 minutes or until the meat isn’t pink.
  1. Add oregano, beans, chicken stock, increase the flame and simmer for 5 minutes or until the liquid disappears.
  1. Divide the filling into six portions and fill in the six tortillas. Sprinkle some cheese and a few slices of avocado.
  1. Roll, tuck, and place the burrito in the baking dish, seam-side down
  1. Spoon the salsa over the burritos and sprinkle the remaining cheese over it. Bake for 20 minutes or until the cheese melts.
  1. Garnish with chopped cilantro and serve. It is among the best healthy recipes and protein-rich food choices that will make you happy and full.

Meg, a mother and a fitness trainer, shares her postpartum meal plan during breastfeeding. She explains, “I have a breakfast burrito with regular eggs instead of egg whites, and I also have a fruit cup with grapes and apples. I believe this will keep me full for a while. I deliberately added more fat to this meal, including extra cheese, avocado, and bacon, than I usually have. Hopefully, this will keep me satisfied (i).”

protip_icon Quick tip
Cook ground turkey to an internal temperature of 165°F (73.889°C) to destroy salmonella bacteria which can cause salmonellosis, a foodborne illness (1).

2. Fruit And Nut Energy Bars

Fruit and nut energy bars healthy recipes for breastfeeding moms

Image: Shutterstock

You will need

  • 1 cup chopped dried apricots
  • 2 cups of chopped and pitted Medjool dates
  • ½ cup pepitas
  • ½ cup roasted cashews
  • 3tbsp of flax meal
  • ⅛tsp of salt
  • ½tsp of cinnamon

How to prepare

  1. Combine chopped dried apricots and Medjool dates in the food processor and process until well combined.
  1. Now add ½ cup of roasted, unsalted cashews, flax seed, pepitas, salt, cinnamon and pulse until you get a sticky mixture.
  1. Line a baking dish with parchment paper, transfer the mixture to it and flatten to get an even layer. Refrigerate for an hour or until firm.
  1. Cut into bars or squares and serve this tasty nursing food.

3. Kale And Bacon Tart

Kale and bacon tart healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 250g butter puff pastry sheet, defrosted
  • 2 large eggs
  • ¼tsp of salt
  • 1 cup half-and-half cream
  • 100g of bacon, chopped into 4 slices
  • ⅛tsp of pepper
  • 1 cup sliced red onions
  • 8 cups of baby kale
  • ⅛tsp of nutmeg

How to prepare

  1. Line a 9-inch tart pan with puff pastry. Trim the edges and prick the bottom with a fork.
  1. Place the tart pan on a baking sheet and bake for 10 minutes or until it is golden brown in color.
  1. In another bowl, beat cream and eggs until uniform. Season with pepper, salt, and nutmeg.
  1. Place the bacon in a shallow pan and sauté for 4 minutes or until it turns crisp. Pour all the fat, leaving just one tablespoon.
  1. Add the onions and sauté for 3 minutes or until the onions are golden brown in color.
  1. Add kale and sauté for another 2 minutes.
  1. Transfer the mixture into the tart shell and spread evenly.
  1. Pour the egg mixture over the top and stir using a fork.
  1. Bake for 25 minutes or until the filling sets. Let the tart stand for 10 minutes before serving. Kale may lead to gas in some breastfed babies, so eat this dish in moderation.

4. Grilled Prawns With Fennel Stew

Grilled prawns with fennel stew healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 200g of raw, shelled king prawns
  • 1 clove garlic, crushed
  • 2tbsp of olive oil
  • 150g of fennel bulb
  • 100g carrot
  • 100g of red cabbage
  • 1tsp of fennel seeds
  • A handful of fresh dill
  • 1tsp of clear honey
  • ½tbsp of white wine vinegar
  • Crusty bread, to serve

How to prepare

  1. In a bowl, add prawns, one teaspoon olive oil, and garlic and mix well. Season with pepper and toss to coat. Leave the mixture aside for 30 minutes.
  1. Meanwhile, shred the red cabbage and slice the fennel bulb finely. Peel and grate the carrot and chop the dill roughly. Put all these vegetables in a bowl and toss to mix.
  1. Whisk the remaining olive oil, white wine vinegar and honey with a pinch of salt and pepper. Drizzle over the vegetables and toss to coat. As for the fennel slaw, place it on two serving plates and set aside.
  1. Preheat the grill and line a grill pan.
  1. Thread the prawns on skewers and grill for 8 to 10 minutes or until cooked through.
  1. Serve the slaw prawns with the fennel slaw and bread.

5. Vegetable Barley Soup

Vegetable barley soup recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 1 onion, chopped
  • 1tbsp of sunflower oil
  • 3 medium carrots, peeled and chopped
  • 1 small leek, trimmed and sliced
  • 3 sticks of celery, chopped
  • 100g of pearl barley, rinsed
  • 1 clove of garlic, crushed
  • 1 medium parsnip, peeled and chopped
  • 100g of kale or cabbage, shredded
  • 1¼L of hot vegetable stock
  • Bread, to serve

How to prepare

  1. Heat oil in a large pan and add the onion, garlic, celery, leek, parsnip, carrots and season with salt and pepper.
  1. Cover the pan with a grease-proof paper and lid the pan. Reduce the heat and simmer for 15 minutes, stirring once or twice.
  1. Now discard the paper and add the vegetable stock and pearl barley. Cover and bring to a boil. Reduce the flame and simmer for 30 minutes or until the barley tenderizes.
  1. Now add cabbage or kale, whatever you are adding to the soup and simmer uncovered for 1 to 2 minutes.
  1. Adjust the seasoning and serve with bread.
protip_icon Did you know?
A study showed that barley malt and lemon balm composition is a safe product that may increase breast milk production in preterm mothers (2).

6. Beef Stew And Dumplings

Beef stew and dumplings recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 1kg stewing steak, chopped
  • 1tbsp of extra virgin olive oil
  • 1 clove garlic, crushed
  • 1 onion, roughly chopped
  • 300g turnips, peeled and roughly chopped
  • 5 medium carrots, peeled and thickly sliced
  • 1 bay leaf
  • 700ml of hot beef stock
  • 500ml bottle of ale
  • Steamed kale, to serve

For Dumplings:

  • 150 grams of self-raising flour
  • 80 grams of beef suet
  • 25 grams of porridge oats

How to prepare

  1. Heat the oil in a casserole dish and add half of the beef. Fry for 3 minutes or until it is browned all over. Remove from the dish and put it aside. Now cook the remaining beef and transfer to the same plate.
  1. Add the onion to the dish and some water. Season with salt and pepper. Fry over low heat for 3 to 4 minutes or until the water evaporates.
  1. Add garlic and fry for another two minutes.
  1. Transfer the beef to the pan, along with turnip, bay, and carrots.
  1. Pour in the beer and beef stock and bring it to simmer. Cover and cook in the oven for 3 hours.
  1. To make the dumplings, sift flour in a large bowl and add the oat, suet and a pinch of salt.
  1. Make a thick dough with cold water and shape in 8 small dumplings. Put the dumplings in the stew straight away.
  1. Cover and cook in the oven for 30 more minutes.
  1. The stew is ready when the dumplings are firm and have doubled in size.
  1. Discard the bay leaf, ladle the stew into the warm bowl and serve with steamed kale.

Beef stew and dumplings are among the best recipes for nursing mothers as they are iron-rich foods and can help maintain energy throughout the day.

7. Flank Steak And Asparagus Salad

Flank steak and asparagus salad recipe for breastfeeding moms

Image: IStock

You will need

  • 2tbsp of fresh lemon juice
  • 3tbsp of garlic oil
  • 4 large eggs
  • 12 cups mixed spring greens
  • 1lb of asparagus, ends snapped
  • 1lb of raw flank steak
  • 2 cloves of garlic
  • 4 slices of whole-grain bread, toasted and cut into squares
  • 1tbsp of soy sauce
  • 8tsp of grated Parmesan cheese
  • Salt and freshly ground black pepper

How to prepare

  1. Preheat the broiler or grill to medium.
  1. Whisk together lemon juice and garlic oil together. Season with salt and pepper and leave it aside.
  1. Place the mixed springs in a salad bowl.
  1. Now fill a skillet with water halfway and bring it to boil. Add asparagus and cook for 6 minutes or until tender.
  1. Remove the spears and leave it aside to cool.
  1. Using the same skillet, poach the eggs and cook over medium heat for 3 to 6 minutes.
  1. Rub garlic, soy sauce, salt, and pepper on both sides of the flank steak. Place the steak on a broiler pan or grill.
  1. Cook for 4 minutes, turn it over and cook for another 4 minutes.
  1. Transfer the steak to a chopping board and leave it to rest.
  1. Cut the asparagus into 1-inch pieces and transfer to the salad bowl along with the toast squares.
  1. Toss the salad mixture with the dressing and divide the salad among four bowls.
  1. Place a poached egg over the beans.
  1. Cut the flank into thin slices and arrange around the egg.
  1. Drizzle salad with the remaining dressing and steak juice.
  1. Lastly, sprinkle Parmesan cheese over it and serve.

8. Quinoa Pilaf With Pine Nuts And Cauliflower

Quinoa Pilaf with pine nuts and cauliflower recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 1 cup quinoa, rinsed and drained
  • 2 cups of vegetable or chicken stock
  • 1½ cups roasted, steamed cauliflower florets
  • 2tbsp of golden raisins or chopped green olives
  • 2tbsp of toasted pine nuts or sliced almonds
  • 2 scallions, minced
  • 4tsps of extra-virgin olive oil
  • ½tsp of finely grated lemon zest
  • 2tsps of lemon juice, divided
  • Chopped fresh parsley for garnishing
  • Coarse sea salt
  • Freshly ground black pepper

How to prepare

  1. In a small-sized saucepan, simmer the stock and add the rinsed and drained quinoa. Cover and simmer over medium heat for 20 to 25 minutes or until the liquid is absorbed and the grains expand.
  1. Mix the quinoa with the remaining ingredients and season with salt, pepper and lemon juice.
  1. Serve it hot or at room temperature.

9. Guacamole

Guacamole

Image: Shutterstock

You will need

  • ¼ cup finely chopped onions
  • ¼ cup finely chopped tomatoes
  • ¼tsp of finely chopped or minced garlic
  • ½-1tsp of chopped serrano or jalapeño peppers
  • 2tbsp of chopped coriander leaves
  • 2 ripe avocados
  • 2tsps of lemon juice
  • 2tsps of extra virgin olive oil
  • Salt and crushed black pepper, to taste

How to prepare

  1. Cut avocados in half, remove the seed, and scoop out the flesh onto a chopping board. Chop the flesh into small pieces.
  2. Place all chopped ingredients, lemon juice, olive oil, salt, and black pepper into a bowl. Mix and mash gently for a chunky texture.
  3. Serve fresh homemade guacamole with garlic toast, tortilla chips, nachos, or as a side with burritos or quesadillas.
  4. Store the leftover guacamole in an airtight container and use it within one to two days.

10. Salmon Fillet With Pesto

Salmon fillet with pesto healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 4 salmon steaks of 175g each
  • Mixed salad to serve

For The Parsley Pesto:

  • 2 garlic cloves, roughly chopped
  • 25g of pine nuts
  • 40g of fresh flat-leaf parsley, stems removed
  • 1tsp of salt
  • 25g of freshly grated Parmesan cheese
  • 125ml of extra virgin olive oil, divided

How to prepare

  1. To make the pesto, put parsley, garlic, pine nuts and salt in a food processor and process until you get a puree.
  1. Add the Parmesan cheese and blend for a brief time. Add the olive oil and blend again. If the consistency is still thick, then add some more olive oil and blend again. Transfer it to a bowl.
  1. Preheat the grill to medium, cook the salmon for 10 to 15 minutes or until the flesh turns pink, and flakes off easily.
  1. Transfer the salmon to the plates and top it with parsley pesto. Serve immediately with salad. This is one of the easy and filling whole-food recipes for breastfeeding moms.

11. Lactation Cookies

Lactation cookies recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 1 cup of self-raising flour
  • 1 egg
  • ½ cup butter
  • 1tbsp of flaxseed meal
  • ¾ cup brown sugar
  • 2-3tbsp of water
  • 1tbsp of vanilla extract
  • 2tbsp of brewer’s yeast
  • ½tsp of Himalayan salt
  • ½ cup of steel cut oats

How to prepare

  1. In a large mixing bowl, combine butter and sugar and mix well. Then add the vanilla extract, egg and mix again.
  1. In another bowl, combine water with flax seed and let it sit for a few minutes.
  1. Finally, add the oats and make the biscuits.
  1. Place the cookies on a lined baking tray, flatten with the spoon and bake for 10 to 12 minutes. Lactation cookies are among the best healthy recipes for nursing moms to increase milk production.
protip_icon Quick tip
Add a handful of mixed nuts and dried fruits in chopped or powdered form to accentuate this recipe’s flavor and nutritional value.

12. Lactation Smoothie

Lactation smoothie recipe for breastfeeding moms

Image: Shutterstock

You will need

  • Frozen fruits of your choice
  • Ice
  • Almond milk
  • ¼ cup oats
  • 1tbsp of Brewer’s yeast

How to prepare

  1. Add all the ingredients in the blender jar and blend on medium for 2 minutes or until the smoothie gets the perfect texture.

A lactation smoothie is one of the delicious healthy recipes for nursing mothers that might help boost milk supply, making it an effective source of breastfeeding nutrition.

13. Chocolate Chip Banana Muffins

Chocolate chip banana muffins recipe for breastfeeding moms

Image: Shutterstock

You will need

  • ⅓ cup of butter, soft or melted
  • 3-4 ripe bananas
  • 1tsp of vanilla
  • 1 cup of sugar
  • 1 egg
  • 1 cup of flour
  • 1tsp of baking soda
  • ½ cup of rolled oats
  • 2tbsp of Flax Seed
  • 2tbsp of Brewer’s Yeast
  • 1 cup of chocolate chips
  • 1 cup of chopped nuts of your choice
  • A pinch of salt

How to prepare

  1. Preheat the oven to 350 degrees Fahrenheit and place the muffin liners in the muffin pan.
  1. In a mixing bowl, mash the bananas. Add the melted butter and mix well.
  1. Next, add egg and vanilla and mix again. Lastly, add sugar and mix until it is well-blended.
  1. In a separate mixing bowl, combine baking soda, flour, salt, flax seed and Brewer’s yeast until well combined.
  1. Now add the banana mixture to the dry ingredients. Once it is well combined, add the rolled oats to it.
  1. Next, add the nuts and chocolate chips and mix well.
  1. Fill the muffin pan 3/4th way up and bake for 30 to 35 minutes or until the toothpick inserted comes out clean.
  1. Let it cool on the wire rack and then serve.

14. Mother’s Tea

Mother's tea, healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • ½ cup dried, nettle leaf
  • ½ cup of dried alfalfa leaf
  • ½ cup of dried, red raspberry leaf
  • ½ cup of dried dandelion leaf
  • ¼ cup of fennel seeds
  • ¼ cup of dried blessed thistle
  • Ground cinnamon

How to prepare

  1. Combine the herbs in a jar with a tight-fitting lid.
  1. Take one cup of boiled water and add two teaspoons of tea mixture to it.
  1. Let the tea steep for 15 minutes before drinking. Consume three to five cups of this tea every day. A very easy and great recipe for breastfeeding moms.

15. One-Pan Lasagna

One-pan lasagna, healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 2tbsp of extra-virgin olive oil
  • 1 can of peeled San Marzano tomatoes
  • 1lb of lean ground grass-fed beef
  • 1 small yellow onion, cut into wedges
  • 4 baby carrots, cubed
  • 1 cup organic chicken stock
  • 1⁄2 cup ricotta cheese
  • 1 garlic clove, thinly sliced
  • 3oz of fresh spinach leaves, stems removed and chopped
  • 4oz of fresh mozzarella, cubed
  • 4 lasagna noodles, divided into 1½ inch pieces

How to prepare

  1. In an ovenproof skillet, heat the oil over medium flame and cook the beef for 5 to 7 minutes or until the meat has browned.
  1. Meanwhile, in a food processor, combine carrots, tomatoes, garlic, onion, and shop until it is coarsely ground.
  1. When the beef is cooked, pour the extra fat and add the tomato mixture, ricotta, spinach and stock to it. Mix well.
  1. Immerse the lasagna noodles into the sauce and sprinkle mozzarella sauce over it.
  1. Bake the lasagna for 10 to 15 minutes or until the cheese melts. Remove the pan from the over and leave it to stand for 10 minutes. Serve warm.

16. Chicken With Goat Cheese And Basil

Chicken with goat cheese and basil, healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 3 boneless chicken breasts, with skin
  • 3 large fresh basil leaves
  • 4-5oz. of garlic-and-herb goat cheese
  • Kosher salt
  • Olive oil
  • Freshly ground pepper

How to prepare

  1. Preheat the oven to 75 degrees.
  1. Place the chicken breast on the baking sheet and loosen the skin with the fingers, leaving an edge attached.
  1. Cut the goat cheese into ½ inch thick slices. Put two slices of goat cheese under the skin of the chicken breast along with a large basil leaf.
  1. Pull the skin over the meat as much as you can so that the chicken doesn’t dry.
  1. Rub the chicken pieces with olive oil and sprinkle salt and pepper generously over it.
  1. Bake for 25 to 40 minutes or until the skin browns lightly and the meat is cooked through.
  1. Serve hot or at room temperature.
protip_icon Quick tip
Replace goat cheese with Boursin cheese if you don’t like its pungent aroma and flavor. Boursin cheese has a rich, creamy flavor, just like cream cheese.

17. Yang Chow Fried Rice

Yangchow freid rice recipe for breastfeeing moms

Image: Shutterstock

You will need

  • 4 cups of cooked long-grain rice, cooled
  • 2tsps of soy sauce
  • 2tbsp of chicken stock or water
  • 1tsp of salt
  • 8 cooked medium shrimp
  • ½tsp of sugar
  • ½ cup chopped ham
  • ½cup chopped cooked chicken
  • 2tbsp of vegetable oil
  • ¾ cup bean sprouts
  • ½ cup frozen peas
  • ¼ cup chopped green onion

How to prepare

  1. In a small sized bowl, combine soy sauce, chicken stock, and sugar, salt and stir well to dissolve the sugar granules.
  1. Chop the shrimp into small chunks and leave it aside with the chicken and ham.
  1. Heat a wok and add some oil. Add chicken and ham and toss well. Add shrimp and cook for one minute.
  1. Add rice and toss well. Season with salt, pepper, and cook for another minute.
  1. Add the stock and stir to mix the rice. Add the peas and toss again. Keep cooking until the rice is evenly seasoned.
  1. Add the green onion and bean sprouts and toss well. Serve warm or hot.

18. Molasses Wheat Bread

Molasses wheat bread, healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • ¾ cup canola oil, divided
  • ¼ cup flax seeds
  • 4 cups whole-wheat flour
  • 2tsps of baking powder
  • 1 cup all-purpose flour
  • 2tsps of baking soda
  • 3 cups buttermilk
  • 1½tsps of salt
  • ⅔ cup toasted wheat germ
  • ¾ cup blackstrap molasses

How to prepare

  1. Grind the flaxseed until you get a fine, powder-like texture. Leave it aside.
  1. Heat the oven to 375 degrees and grease two loaf pans with canola oil.
  1. In a large bowl, whisk together all-purpose flour, baking powder, whole-wheat flour and salt.
  1. Add buttermilk, canola oil, and molasses and stir well until well combined.
  1. Add wheat germ and the ground flax seed.
  1. Divide the batter between two prepared pans and even the top with the spatula.
  1. Bake the bread for 45 minutes or until the toothpick comes out clean.
  1. Remove from the oven and place on the cooling rack.

19. Peanut Baked Chicken

Peanut baked chicken recipe for breastfeeding moms

Image: Shutterstock

You will need

  • ½ cup smooth, natural, unsalted peanut butter
  • 2tbsp of low-sodium soy sauce
  • 3tbsp of fresh lemon juice
  • ½ tsp of cayenne pepper
  • 1tbsp of brown sugar
  • 3tbsp of water
  • 1½lb of boneless, skinless chicken breast

How to prepare

  1. Preheat the oven to 350 degrees Fahrenheit and line a baking sheet with foil.
  1. In a bowl, whisk peanut butter, soy sauce, and lemon juice. Next, add cayenne, brown sugar, water and mix again.
  1. Take ½ cup peanut sauce and coat the chicken breast with it.
  1. Lay the chicken on the baking sheet and bake for 25 minutes or until it is cooked through.
  1. Slice the chicken and serve with the remaining marinade.

20. Blueberry Millet Pancakes

Blueberry millet pancake healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 1 cup millet flour
  • ½ cup oats, blended into flour
  • ½ cup almond or oat milk
  • ¾ cup sparkling water
  • 1 cup blueberries
  • 2tbsp coconut oil
  • 2 bananas
  • 2tsp baking powder
  • ½tsp cinnamon
  • ½tsp vanilla powder
  • A pinch of salt

How to prepare

  1. Blend oat flour, millet flour, baking powder, vanilla powder, cinnamon, and salt in a food processor. Transfer to a bowl.
  2. Add banana, milk, and coconut oil to the same food processor and blend.
  3. Combine the wet and dry ingredients. Gradually pour the sparkling water into the bowl and whisk it carefully.
  4. Once done, add the blueberries to the batter and stir until just combined.
  5. Place a skillet over medium heat for about two minutes or until it’s hot enough.
  6. Grease it with coconut oil and add a quarter cup of the batter to form a round pancake.
  7. Wait until little bubbles form on the upper side of the pancake before flipping it over.
  8. Allow the other side to cook for another minute or two, remove from heat, and serve hot.

21. Pumpkin Spice Lactation Smoothie

Pumpkin spice lactation smoothie healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 1½ cups unsweetened coconut milk
  • 4tbsp pumpkin puree
  • 1 cup mango
  • 2tsp vanilla extract
  • 1½tsp cinnamon
  • ½tsp nutmeg
  • ¼tsp ginger
  • ⅛tsp cloves
  • 2tbsp flax seed
  • 1-2tbsp honey
  • Handful of ice cubes
  • Whipped cream

How to prepare

  1. Add the pumpkin puree, mango, spices, vanilla extract, and flax seeds in a blender.
  2. Blend till smooth. Then add the coconut milk, honey, and ice cubes and whip together.
  3. Once done, pour into glasses and garnish with whipped cream.

22. Lactation Overnight Oats

Lactation overnight oats healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 1 cup oats
  • ½ cup pumpkin puree
  • 2tbsp flaxseed meal
  • 2tbsp chia seeds
  • 1tbsp raw unfiltered honey
  • ½tsp pumpkin spice
  • ½tsp cinnamon
  • 1 cup unsweetened almond milk

How to prepare

  1. Add the oats, seeds, honey, cinnamon, and pumpkin puree in a large jar.
  2. Top it off with milk and stir to combine the ingredients.
  3. Once mixed, add more milk, seal the jar, and refrigerate overnight.
  4. Serve chilled, and enjoy.

23. Slow-cooker Bone Broth

Slow cooker bone broth healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 1 whole rotisserie chicken
  • Olive oil
  • 3 large carrots, roughly chopped
  • 6 stalks of celery, roughly chopped
  • 1 large onion, roughly chopped
  • 6 cloves of garlic
  • Apple cider vinegar
  • Herbs for flavor (rosemary, thyme, bay leaves)
  • Spices as per taste (cloves, turmeric, red chili flakes)
  • Salt and pepper
  • Water

How to prepare

  1. Remove the meat from your rotisserie chicken and keep aside.
  2. Keep a slow cooker or a large pot over low heat and add some oil.
  3. Roast the chicken bones for a few moments, then add the vegetables, herbs, spices, salt, and pepper to the pot.
  4. Stir together the mixture as it simmers for 15 minutes.
  5. Add a splash of apple cider vinegar along with enough water to completely cover the chicken and vegetables.
  6. Cover and let the broth simmer on low until the thickest chicken bones snap easily. The broth also should look opaque and have a gel on top.
  7. Turn off and strain the broth. Serve warm or refrigerate for later use.

24. Nursing Omelet

Nursing omelet healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 2 free-range eggs (cracked)
  • 1tbsp butter
  • 1tbsp whipping cream
  • 1 diced turkey sausage
  • ½ an avocado sliced
  • ¼ cup chopped chives & cilantro
  • ¼ cup grated sharp cheddar
  • Sea salt
  • Pepper
  • Salsa

How to prepare

  1. Heat a cast iron skillet, add chopped sausage, and cook until soft.
  2. In the meantime, take a bowl and add eggs, cream, and a pinch of salt. Whisk lightly.
  3. Put a skillet over medium-high heat and coat the surface with butter.
  4. Tip the skillet slightly and slowly add in the egg mixture. Reduce heat to medium and wait for the underside to lightly brown.
  5. Once done, reduce heat to low and add chives, cilantro, avocado slices, and cheese in layers over one-half.
  6. Flip the other half of the omelet closed with a spatula. Allow the side to cook slightly and flip over.
  7. Slide the omelet onto a plate and garnish with butter, salt, pepper, and salsa. Enjoy it when hot.

25. Turmeric And Kale Chicken Soup

Turmeric and kale chicken soup healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 1tbsp avocado oil
  • ½ small yellow onion, finely diced
  • 2 large carrots, chopped
  • 1 large parsnip, chopped
  • 3 stalks of celery, chopped
  • 3 cloves garlic, minced
  • 1lb boneless skinless chicken breasts, chopped
  • 2tsp dried parsley
  • 1tsp ground turmeric
  • ½tsp black pepper
  • ½tsp ground ginger
  • ½tsp sea salt
  • 3 cups chicken bone broth
  • ⅔ cup full-fat coconut milk
  • 1 small head of kale, chopped

How to prepare

  1. Heat oil in a large stock pot over medium heat.
  2. Add the onion and saute until translucent.
  3. Add carrots, parsnips, celery, and garlic. Saute and cook the vegetables until al dente.
  4. Add the chopped chicken and cook until the meat is browned.
  5. Add the remaining ingredients, stir well, cover, and simmer for 30 minutes to an hour.
  6. Once everything is cooked well and thickened, remove the pot from the heat.
  7. Add more sea salt or pepper if needed, and serve hot.

26. Oatmeal Meatloaf Muffins

Oatmeal meat loaf muffins healthy recipe for breastfeeding moms

Image: IStock

You will need

  • 2 eggs
  • 1 156mL can of tomato paste
  • 2tbsp herbs (dried sage, thyme, tarragon, oregano, rosemary, or savory)
  • 1tsp salt
  • ½ tsp of hot sauce
  • 2lbs medium ground beef
  • 1 cup any rolled oats
  • 1 large onion, finely chopped
  • ¼ cup brown sugar
  • ¼ cup ketchup
  • 1tbsp any mustard
  • 1tbsp prepared horseradish

How to prepare

  1. Preheat the oven to 375°F.
  2. In a large bowl, add the eggs and whisk together lightly.
  3. Now, whisk in the tomato paste, hot sauce, herbs, and salt to the eggs.
  4. Add the ground beef, oats, and onions to the tomato-egg mixture and fold until thoroughly blended.
  5. Lightly oil a muffin pan and evenly mound the seasoned ground beef into the cups.
  6. Once done, take a bowl and whisk together brown sugar, ketchup, mustard, and the prepared horseradish.
  7. Brush this frosting evenly over the meaty muffin tops.
  8. Set to bake until the muffins are cooked through.
  9. Serve hot with freshly made mashed potatoes, and enjoy.

27. Smoky Campfire Beans

Smoky campfire beans healthy recipe for breastfeeding moms

Image: Shutterstock

You will need

  • 1tsp canola oil
  • 1 small-sized onion, finely chopped
  • ¼ cup molasses
  • ¼ cup maple syrup
  • 2tbsp tomato paste, canned
  • 2tbsp dijon mustard
  • ½ tsp salt
  • ¼ tsp paprika
  • 2 19oz cans of navy beans
  • ½ cup water

How to prepare

  1. Drain the canned beans using a colander and rinse them well under running water.
  2. In a medium-sized saucepan, heat some oil over medium heat. Add the onion and cook until soft.
  3. Once done, add molasses, maple syrup, tomato paste, mustard, salt, and paprika. Give it a quick stir.
  4. Add the beans along with water and let the water boil. Once done, reduce the heat and put a lid over the pot.
  5. Simmer until the beans turn brown and soft and the sauce turns thick.
  6. Turn off the heat, stir the pot quickly, serve hot, and enjoy.

Frequently Asked Questions

1. What foods help produce breast milk instantly?

There is no scientific evidence to support the idea that specific nursing foods can instantly increase breast milk production. However, a balanced postpartum diet rich in calories and nutrients can help support lactation and overall health. Lactogenic herbs, such as fenugreek, blessed thistle, and alfalfa, have been shown to improve breast milk supply if included in the lactating mother’s diet (3).

2. What foods cause gas in nursing infants?

Certain foods, including beans, kale, spinach, garlic, peppers, onions, or spicy foods, have been reported by several mothers to cause gassiness in their babies; however, there is limited scientific research proving it (4).

3. Are there any specific herbs or spices that can be incorporated into breastfeeding-friendly recipes?

Yes, herbs and spices such as fenugreek, garlic, ginger, dill, nettle, and blessed thistle can be added to your breastfeeding diet (5).

4. How can breastfeeding mothers incorporate more fruits and vegetables into their diet?

Keep your kitchen stocked with a variety of fresh fruits and vegetables. Choose seasonal produce as they are often more affordable and taste better. Eat two servings of fruits daily by adding sliced bananas or berries to your cereal or yogurt, a side salad or steamed vegetables with your lunch and dinner, and incorporate vegetables into soups, stews, or stir-fries. Include at least three servings of vegetables every day, particularly dark green and yellow vegetables (6).

5. How can breastfeeding mothers maintain a healthy weight while ensuring they have enough energy for breastfeeding?

Breastfeeding requires approximately 300-400 extra calories daily, depending on your needs (7). Focus on consuming various nutrient-dense foods to meet your increased calorie needs while providing essential nutrients for you and your baby. Include foods from all major food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Prioritize protein intake and get adequate sleep.

6. Can I eat ice cream while breastfeeding?

Nutrition expert Dr. Wasim Khan says, “Moderate consumption of ice cream is generally considered safe while breastfeeding, but it’s important to select options that are low in added sugars and rich in nutrients. Choose plain or minimally sweetened varieties of ice cream and enjoy them in moderation as part of a balanced diet. Be mindful of your baby’s potential sensitivities or allergies to dairy products and monitor for any adverse reactions.”

7. Does rice increase breast milk?

According to Trista Best, a registered dietitian from Dalton, Georgia, “Rice, especially certain varieties like brown rice, can aid in boosting milk supply due to their nutritional profile. Brown rice is rich in complex carbohydrates, a key energy source for lactating mothers. Additionally, brown rice contains B vitamins, particularly B6, which play a crucial role in hormone regulation, including those involved in lactation.”

8. Why is staying hydrated while breastfeeding important?

A breastfeeding mother requires at least 16 cups of water per day. Regular hydration ensures that the body’s water reserves are at optimal levels for producing breast milk. It also prevents dehydration, which is one of the major causes of poor lactation. A glass of water before or after every feeding session may help ensure optimum hydration (8).

Breastfeeding moms need a well-balanced, nutritious diet to fulfill their increased nutritional needs without being too high on calories. These delicious and healthy recipes for breastfeeding moms are a great way to enhance the quality of a nursing mother’s diet. You can add these dishes to your lactation diet to promote variety and ensure ample energy and optimum nutrient supply. What’s best, you can tweak the ingredients to make the final result healthier and personalized. Furthermore, you can enjoy healthy eating as these dishes are light, easy to prepare, and highly nutritious.

Infographic: Healthy Recipes For Breastfeeding Moms

As a breastfeeding mother, it’s important to focus on incorporating various nutrient-rich foods into your diet to support milk production and overall health. By including a variety of healthy foods, you can ensure that you and your child are getting the nutrients required. Check out the following infographic for ideas on what to include in your meals and snacks.

nutritious menu for a breastfeeding mother (infographic)

Illustration: Momjunction Design Team

Key Pointers

  • To ensure adequate nutrient intake while breastfeeding, it is necessary to eat a well-balanced diet.
  • Some recipes with a perfect mix of health and taste include turkey and bean burrito, fruit and nut energy bars, and salmon filet with pesto.
  • Snacks such as lactation cookies and smoothies can help increase breast milk production.
  • One pan lasagna, yang chow fried rice, and peanut-baked chicken are good options to meet daily protein and carbohydrate requirements while nursing.
Healthy Recipes For Breastfeeding_illustration

Image: Dall·E/MomJunction Design Team

Personal Experience: Source

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. Cooking ground turkey to the proper temperature is a must for consumers.
    https://www.canr.msu.edu/news/cooking_ground_turkey_to_the_proper_temperature_is_a_must_for_consumers
  2. Aleksandra Wesolowska et al.; (2021); Barley malt-based composition as a galactagogue – a randomized, controlled trial in preterm mothers.
    https://pubmed.ncbi.nlm.nih.gov/33751522/
  3. Boosting Your Breast Milk Supply With Galactagogues.
    https://americanpregnancy.org/healthy-pregnancy/breastfeeding/galactagogues-boosting-your-milk-supply/
  4. What’s causing gas in my breastfed baby?
    https://women.texaschildrens.org/blog/whats-causing-gas-my-breastfed-baby
  5. Herbal medicines and breastfeeding
    https://www.thewomens.org.au/health-information/breastfeeding/medicines-drugs-and-breastfeeding/complementary-medicines-and-breastfeeding
  6. Diet for breastfeeding mothers
    https://www.chop.edu/pages/diet-breastfeeding-mothers
  7. Maternal Diet and Breastfeeding.
    https://www.cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet.html?CDC_AAref_Val=https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html
  8. Nursing Your Baby — What You Eat and Drink Matters.
    https://www.eatright.org/health/pregnancy/breastfeeding-and-formula/nursing-your-baby-what-you-eat-and-drink-matters
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Jenny Champion
Jenny ChampionMS, RD, CPT
Jenny is a registered dietitian, personal trainer and mother of three who is passionate about teaching women how to stop yoyo dieting, have healthy pregnancies and get back in shape after childbirth. After suffering from eating disorders and weight problems herself, she’s helped over 1,000 women change their lives by eating more of the right foods and less of the rest while enjoying their lives and having healthy relationships with food.

Read full bio of Jenny Champion