The Best Lactation Energy Bites
These quick and healthy Lactation Energy Bites are a perfect energy-boosting snack for expecting and postpartum mamas. They include ingredients that can help with milk supply, such as brewer’s yeast and oats.
Medically reviewed and co-written by Jamie Johnson, Registered Dietitian Nutritionist (RDN), and Lauren Braaten, Pediatric Occupational Therapist (OT).
Lactation Energy Bites
Looking for an easy, no-bake snack that can help with your milk supply?
We’ve got the best lactation energy bites that can be made in one bowl, in 10 minutes, which are easily customizable, depending on your preferences.
Plus, these lactation energy bites are freezer friendly, which means they can be made ahead of time. These bites are a great treat to prep before your baby comes or they can be sent along with a meal train meal.
If you are looking for more easy and healthy recipes to support you while breastfeeding, then check out my Oatmeal Chocolate Chip Lactation Cookies, my favorite Lactation Brownies, or this entire guide on the Best Foods to Eat While Breastfeeding or our Must-Have Postpartum Recovery Kit Essentials. You can also find more recipes and information in my best-selling cookbook Little Foodies: Recipes for Babies and Toddlers with Taste.
Lactation Bites Video
Watch this video to see how easy it is to make these lactation bites!
Reasons to Love these Energy Bites for Lactation Support
- may help with breast milk supply
- can be made gluten-free
- freezer-friendly
- easy to make
- customize with favorite add-ins
- made in one bowl
- perfect one-handed snack for busy moms
Ingredients
Before we get to the full recipe below, here are a few notes about the ingredients that you will need to make this lactation brownie recipe:
- Oats: for the best consistency, I like combining both old-fashioned (also called rolled oats) and instant oats. But you can use all instant oats or all old-fashioned oats, depending on what you have on hand. Steel-cut oats don’t work in this recipe.
- Peanut Butter: peanut butter gives an amazing flavor to these bites, but you can substitute cashew, almond or sunflower seed butter too.
- Agave Nectar: adds sweetness and helps as a binder. You can also substitute honey, or to make these bites vegan, use maple syrup.
- Ground Flax Seeds: a great ingredient to add for lactation support is ground flax seeds. I used ground golden flax seeds, but you can also use regular ground flax seeds as well.
- Brewers Yeast: one of the ingredients needed to make these help with lactation, ground brewer’s yeast can be bought at any health food store or online. You only need a small quantity in recipes, so a package lasts a while.
- Chocolate Chips: you can use semi-sweet or dark chocolate chips
- Vanilla Extract
Tip: For gluten-free lactation bites, make sure you are using certified gluten-free oats and gluten-free brewer’s yeast. Most brewer’s yeast is a byproduct of the beer brewing process and contains gluten from the barley used to make beer. There are some brands of brewer’s yeast created using sugar beets and are certified gluten-free.
Ingredients that May Increase Milk Supply
Certain foods may help support your milk supply, though there is limited scientific evidence to prove this due to a lack of studies, despite these foods being used by women for centuries to help with lactation. You may want to add these to your diet to see if they help, but in moderation. Always consult your provider with any questions.
Oats: Oats contain fiber, iron, magnesium, zinc and other nutrients that nursing mothers need. Beta-glucan is a special type of fiber that can increase the hormone prolactin, which allows the breasts to make milk. Oats are also high in iron, which can have a negative impact on breastfeeding if mom is not getting enough.
Ground Flax Seeds: Flax seeds contain phytoestrogens that can help increase milk production. They also contain calcium, magnesium and zinc needed for breastfeeding.
Brewer’s Yeast: Brewer’s yeast contains protein, B vitamins, iron and chromium, which are all needed to support lactation. Don’t confuse it with nutritional yeast, which is a very different product!
Step-by-Step Instructions
- Stir: in a large bowl, add in the peanut butter and agave nectar and stir.
- Add Ingredients: add in the oats, brewer’s yeast, ground flax seeds, vanilla extract, and chocolate chips. Stir until combined.
- Chill: place the bowl in the fridge for at least 30 minutes, but for up to 3 hours.
- Roll: take roughly 1 tablespoon of dough and roll it into a smooth ball. If your hands get too sticky, you can run them under warm water first before rolling the balls.
Frequently Asked Questions
Yes! These can be made ahead of time and stored in the freezer or the fridge in an air-tight container.
No, you do not have to add in the brewer’s yeast. Adding in brewer’s yeast is optional, but it is one of the ingredients that can help with lactation support. So by leaving it out, you are not getting those benefits. You may want to sub a little more oats to replace the amount of brewer’s yeast if you leave it out.
Each individual is different so there isn’t a timeline that fits everyone. Some people report an increase in milk supply within 1-2 days and some do not see an increase at all.
How to Store & Freeze Lactation Bites
Fridge
Store these lactation energy bites in the fridge in an airtight container for up to 5 days.
Freezer
These bites can be stored in an airtight bag or container for up to 3 months.
Favorite Add-Ins
While these lactation energy bites are perfect as-is, feel free to customize them for your tastes (and cravings). Here are some fun add-ins to consider:
Instead of the Chocolate Chips:
- chopped walnuts, pecans or almonds
- white chocolate chips
- sprinkles
- dried blueberries
- freeze-dried strawberries
- dried apples – chopped
- dried cherries – chopped
- toasted shredded coconut
Instead of the Peanut Butter:
- almond butter
- Nutella
- cashew butter
- seed butter
Recipe Tips
- Make sure to allow time for the mixture to chill in the fridge for at least 30 minutes. This will help make rolling the mixture into balls much easier.
- This recipe is easy to make a double batch and freeze half for later.
- Use a cookie dough scooper as needed to make consistently sized bites.
Get the recipe: The Best Lactation Energy Bites
Ingredients
- 3/4 cup instant oats
- 3/4 cup rolled oats, or old-fashioned oats
- 1/2 cup smooth peanut butter, or nut butter
- 1/3 cup agave nectar or honey
- 1/4 cup brewer's yeast
- 1/4 cup ground flax seeds
- 1 tsp vanilla extract
- 1/2 cup chocolate chips
Instructions
- Stir: in a large bowl, add in the peanut butter and agave nectar and stir.
- Add Ingredients: add in the oats, brewer's yeast, ground flax seeds, vanilla extract, and chocolate chips. Stir until combined.
- Chill: place the bowl in the fridge for at least 30 minutes, but for up to 3 hours.
- Roll: take roughly 1 tablespoon of dough and roll it into a smooth ball. If your hands get too sticky, you can run them under warm water first before rolling the balls.
Notes
- chopped walnuts, pecans or almonds
- white chocolate chips
- sprinkles
- dried blueberries
- freeze-dried strawberries
- dried apples – chopped
- dried cherries – chopped
- toasted shredded coconut
- almond butter
- Nutella
- cashew butter
- seed butter
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