Breastfeeding can make you really hungry! It’s totally normal because you are working over time to provide yourself with energy to live daily life (plus recover from childbirth) AND make breast milk on constant demand for your baby.
Snacking becomes the go to way many Moms feed the hunger. Choosing healthy breastfeeding snacks can be a challenge especially if you don’t have time to make your own, or are constantly on the go and away from home.
This list contains breastfeeding snacks that:
- you can grab and go when life is super busy
- you can eat one handed
- you can toss in your purse, diaper bag or pumping bag
- are prepackaged breastfeeding snacks
- are clean and healthy – real food based with minimal additives
Are you looking for store bought breastfeeding snacks? While making your own lactation snacks can bring more control over the ingredients, many Moms just don’t have the time, energy, or will to spend the extra time in the kitchen especially when you have a newborn who wants to eat ALL THE TIME.
Save your sanity and pick up some of these healthy grab and go snacks that you can simply toss in your purse, add to your breastfeeding snack basket, or snack on quickly in the middle of the night.
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How to choose healthy breastfeeding snacks
When choosing snacks for breastfeeding there are a few things to look for:
Snacks that are low in sugar. Too much sugar can cause blood sugar spikes, which can lead to being hungry more often. The general recommendation is to eat no more that 24 g of added sugar per day for women (source). Some fruits contain a decent amount of sugar, but are generally better for you than refined sugar. So a good rule of thumb is to look for snacks with less than 5 g of added sugar per serving.
Snacks that contain real ingredients. Look at the snack’s label and see if you recognize the ingredients. If it contains something that is not a real food or has a word that you can’t pronounce, try to avoid it. Additives and preservatives can disrupt your hormones, something that breastfeeding Moms don’t need (source)! So try to avoid them when possible. Some additives every once in while, of course is not the end of the world, but in general try to keep your snacks clean.
Snacks that contain protein. Eating more protein can help you to stay full longer, help with weight loss and help your body recover during the postpartum period (source). Even just 1 g of protein in a snack is better than none.
Snacks that can be eaten one handed. Let’s face it – as a Mom with a baby you are juggling A LOT. Being able to have convenient healthy snack options just makes life easier.
Snacks that contain foods that support lactation. Eat snacks that have foods that can increase your milk supply and don’t sabotage your breast milk. These foods called galactagogues naturally help you produce more milk and improve the quality of your milk. So make sure your snacks include at least 1 or more lactation supporting foods.
Best Packaged Snacks for Breastfeeding
This list of store bought breastfeeding snacks can be tossed in your purse, diaper bag or pumping bag so that you are never without something to eat when hunger strikes!
This is NOT your average list of breastfeeding snacks of pretzels, popcorn, bananas, dried fruit and boiled eggs! Read on for some truly UNIQUE healthy snack ideas that support breastfeeding and can be purchased on Amazon! Not an Amazon Prime Member? Click here to get 30 days free to try out their amazing 2 day (or less) shipping, discounts and special member-only programs!
Beef jerky is an excellent snack to get more protein to power through your day. This jerky by Paleo Valley is actually fermented instead of using oils so you get probiotics so its good for your belly too. There is no added sugar, are completely gluten free and contain grass fed beef. This is definitely a power snack to carry in your bag!
6 g of protein, 0 g added sugar
If you haven’t tried a Lara Bar you are really missing out! These are a super yummy way to get in extra nutrients. They are made with date fruit which are loaded with vitamins including B-6 and iron, just to name a few. Get a big box on Amazon because it’s hard to eat just one and it will save you money over the grocery store price!
On the go a lot and need to make more milk? These lactation smoothies by Sweetie Pie Organics are the perfect grab and go snack for boosting milk supply! They contain fenugreek and flax seed – 2 foods that can help increase breast milk supply. Put one in your bag to drink before pumping or for refreshment after a workout. They contain no added sugar, but do have a high sugar content on the label because they are made with fruit juice, still making it a healthy option.
Seaweed is an delicious superfood chock full of good for you vitamins, trace minerals and antioxidants. It is high in iodine, a key nutrient in supporting thyroid function which regulates hormones (source). These seaweed snacks are gluten free, organic and and non-GMO. They even come in a variety of flavors, so you never get bored.
These little nuts are a powerhouse of nutrients for breastfeeding moms. They are high in calcium, iron, vitamin E, magnesium, and phosphorus. As well as a good source of of copper, selenium, zinc, and niacin. Almonds can help control blood sugar, reduce inflammation, increase energy and assist in weight loss (source). Carry this healthy snack with you every where for a boost when you need it!
Look for organic and raw almonds like these from the family run Almond Lane to avoid pesticides and chemical pasteurization.
6 g of protein, 1 g of sugar
While this snack may be a little unconventional, oysters are loaded with protein, omega 3’s, potassium and magnesium, just to name a few. They make a perfect power snack for late afternoon. Just make sure to pack a fork if you toss them in your bag! They are also delicious topped with a squeeze of fresh lemon juice.
11 g of protein, 0 g added sugar
Mama Chia Squeeze packs
Squeezey packs aren’t just for babies and toddlers! These chia seed squeeze packs are full of nutrients to give you an extra boost quickly. Chia seeds are high in fiber, antioxidants, and omega 3’s. Just one little pouch contains a whooping 1200 milligram of omega-3’s. Plus these Green Magic pouches have spirulina, chlorella and kale included. There are also many other flavors to choose from! They are gluten free and vegan.
2 g of protein, 0 g added sugar
Almond butter squeeze packs
For a quick and easy snack, these little squeeze packs of almond butter are perfect for tossing in your purse. You can eat them alone for a boost or as a dip for apples or carrots. Almonds are a perfect superfood to add to your breastfeeding diet daily. The packs come in many different flavors and some have added sugar, but it still on the low end making.
6 g of protein, 3 g of sugar
Wanting something salty? Kale chips are a great one handed snack for breastfeeding Moms and way better for you than classic potato chips. These chips by Rhythm Superfoods are made with blend of organic seeds, vegetable powders, juices, herbs and spices. They are organic, vegan and gluten free and come in 9 different flavors. And a great size for on the go!
5 g of protein, 1 g of added sugar
Love cheese? These healthy Parmesan “crackers” are made with 100% cheese and are over baked. Eating just 12 chips has as much protein and calcium as a glass of milk. Perfect for snacking on the go!
9 g of protein, 0 g of sugar
WholeMe Almond Coconut Grain-Free Clusters
A healthy, but indulgent snack loaded with healthy fats that can be eaten by itself or on top of yogurt or oatmeal. These little clusters are grain-free, gluten-free and Paleo Certified. The ingredients include the breastfeeding superfoods almonds, coconut, pumpkin seeds, sunflower seeds and coconut oil.
5 g of protein, 8 g of sugar
A 100% plant based keto bar that comes in 4 flavors! The almond butter, cocoa butter, and coconut in these Dang Bars are great for boosting milk supply. Take these on the go for a great mid morning or afternoon power snack.
9 g of protein, 0 g added sugar
A great alternative to sugar and additive loaded traditional granola and cereals. This gluten free and paleo friendly grain free granola by Wildway contain cashews, coconut and pecans. It comes in 6 delicious flavors and can be eaten straight out the bag, with milk of choice or on top of yogurt.
4 g of protein, 5 g of sugar
Trail Mix is a great snack to have on hand. Just make sure it doesn’t have a lot of added sugar or additives. This one found on Amazon has no added sugar and contains brazil nuts, goji berries, cashews and walnuts.
3 g of protein, 0 g added sugar
Health Warrior Bars
Finding a healthy granola bar can be a challenge. Most are loaded with sugar and carbs and contain very little protein. These granola bars by Health Warrior are made with chia seeds as the main ingredient rather than oats. Each bar contains 1000 mg omega 3’s, 4 g dietary fiber, 3 g plant-based protein, and 5 critical antioxidants. They’re vegan, dairy free, gluten free, soy free, and non-GMO. This is the perfect bar for an easy grab and go breastfeeding snack or breakfast. They come in 9 different flavors to try!
3 g of protein, 3 g of sugar
These bars are actually an amazing deal at only about $1 a piece through this link on Amazon
Power Balls by Paleo Angel
These awesome little energy balls are a paleo and an autoimmune protocol superfood! Low in sugar and full of nutrient dense real foods to give you extra energy and tame your cravings.
4 g of protein , 3 g of sugar
ChocZero’s Keto Bark, Dark Chocolate Almonds with Sea Salt
No guilt chocolate and almonds! Yes please! This chocolate and almonds bark is sweetened with monk fruit! If you are doing the Keto diet, or just love chocolate, this is a great sugar free snack or treat.
Hummus Snack Pack
Hummus is made from chickpeas and tahini (ground sesame seeds) two great foods for improving breast milk supply. These single serve hummus packs from Hummustir are organic, vegan, non-gmo, sugar free, dairy free and gluten free with zero preservatives. Making them way better than the average store bought hummus. They do not need to be refrigerated so are perfect for tossing in your purse or pump bag for a quick snack. Eat with chopped veggies or healthy chips like some of the ones mentioned in this post.
2 g of protein, 0 g of sugar
Artisan Tropic Cassava Strips
Cassava, also known as yuca, is a great alternative to potato chips. These healthy chips are vegan, gluten free and preservative free. Dip these in some of the hummus above for extra protein.
1 g of protein, 2 g of sugar
Organic Fruit and Veggie Strip
Fruit strips are a nice grab and go snack to have in your purse. These strips by Veggie-Go are made from whole fruits and veggies and contain a 1 serving of fruits and veggies per strip. They are an organic, vegan and gluten free snack with no added sugar perfect for Moms and kids too.
0 g of protein, 0 g of added sugar
Olive snack packs
Olives are high in vitamin E, iron, copper, healthy fats, and antioxidants and are a staple of the Mediterranean diet. Eating olives can help reduce inflammation and risk of heart disease (source). These little snack packs of olives are great for lunch boxes or an after workout snack. They come in 6 flavors and are gluten free and vegan.
0 g of protein, 0 g of sugar
Lactation granola bars
There are a growing number of lactation snacks coming on the market. However many lactation cookies are just not that healthy even though they may help you produce more breast milk. These lactation bars by Traditional Medicinals are a good option for Moms looking specifically for a healthier lactation snack. They contain a special mix of herbs including fennel fruit ,anise fruit, coriander fruit, fenugreek seed and blessed thistle herb. One bar has the same active herbal dose as 3 Mother’s Milk tea bag.
3 g of protein, 6 g of added sugar
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More Breastfeeding Resources
Here at Birth Eat Love our goal is to make healthy eating easier for busy Moms during postpartum and breastfeeding.
Wondering what foods you can eat that will help increase your milk supply? This post has 11 real foods that you can eat today to make more milk and includes recipes, supplements and product suggestions.
Do you have a colicky or super fussy breastfed baby? There are some foods you may be eating that could be making your baby uncomfortable. Read about a few foods to avoid while breasting here.
Looking for breastfeeding recipes that can help support your milk production? Here are 9 breastfeeding soups that you can make in the slow cooker or instant pot.
Interested in making freezer meals so you can have easy dinners? Check out this freezer meal ebook that has 12 recipes specifically designed to support breastfeeding and postpartum recovery.
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