Lactation Bites

These healthy no bake lactation bites are energy-boosting and include ingredients known to help with milk supply including brewer’s yeast and oats.

Before I even got pregnant, I knew I wanted to try breastfeeding. I know everyone’s breastfeeding journey is different so I didn’t want to put any pressure or expectations on myself, but I did want to at least try.

Bowl of chocolate chip lactation bites.

With that in mind, I started prepping for my breastfeeding journey. I ordered my breast pump and read articles/books to get all the tips and tricks I could before the baby arrived. I also researched which foods are best to keep your milk supply up and help with milk production. I shared these in my lactation cookie post as well, but here’s an overview:

Foods Known to Help With Breast Milk Supply

  • Oats – One of the reasons for decreased milk supply is low iron levels. Oats are super high in iron so some studies have shown that oats help with milk production. Lucky for me, I love oatmeal and enjoy eating it daily.
  • Brewer’s yeast – read more about this below.
  • Flaxseed – Flaxseed is high in omega-3 fatty acids (which are great for baby) and it also contain phytoestrogens that can influence breast milk production.
  • Barley – Whole barely is the richest dietary source of beta-glucan, a polysaccharide that has been shown to increase prolactin (aka the breastfeeding hormone).
  • Fennel – Like flaxseed, fennel and its seeds contain phytoestrogens, which are known to help with milk production. If you’re looking for ways to include whole fennel in your diet, I love these recipes: crackling cauliflower, fennel salad and orange tofu with fennel.
  • Fenugreek seeds – Both fenugreek seeds and fennel can be found in Mother’s Milk tea.

Cookies sheet with rows of no bake chocolate chip lactation bites.

What is Brewer’s Yeast?

Of all the ingredients known to help with a women’s milk supply, the most interesting to me is brewer’s yeast. I had to do a little research to figure out exactly what it is, but brewer’s yeast is a fungus and gets its name because it is used in the production of beer and bread.

It is packed with vitamins and minerals – most notably, vitamin B, iron, zinc, magnesium and potassium. It’s also a good source of protein. One 1/4 cup serving offers 8 grams of protein. Because of this, brewer’s yeast has been touted as a plant-based superfood.

While it has a lot of really great benefits, it’s important to note that you should talk to your doctor before adding brewer’s yeast to your diet as it can interact with a variety of medications.

Bag of brewer's yeast next to a small bowl of the brewer's yeast.

How to Make Quick and Easy Lactation Bites

The first step in making these lactation energy bites is to add the dates to a food processor (affiliate link) and pulse until a thick paste is formed. Add in the rolled oats and pulse a few more times until just combined. Place the date and oat mixture into a large bowl. Stir in the brewer’s yeast and peanut butter. Add the almond milk and honey and stir well to combine. If the mixture is too dry, add another splash of almond milk. Stir in the chocolate chips and form the energy bites using your hands. Store in an airtight container in the fridge for 2 weeks or in the freezer for up to 3 months.

Mixing bowl with mixture for chocolate chip no bake lactation bites.

Ingredients in No Bake Lactation Bites

Hand holding three lactation bite balls.

Looking to Boost Your Milk Supply? Here Are More Lactation Recipes to Try!

If you make these lactation bites, be sure to leave a comment and star rating below letting us know how they turned out. Your feedback is so helpful for the EBF team and our readers!

Print

No Bake Lactation Bites


  • Author: Brittany Mullins
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 21

Description

These healthy no bake lactation bites are energy-boosting and include ingredients known to help with milk supply including brewer’s yeast and oats.


Ingredients

  • 1 cup rolled oats
  • 810 pitted Medjool dates 
  • 1/3 cup brewer’s yeast
  • 1/2 cup natural peanut butter
  • 1/4 cup unsweetened almond milk
  • ¼ cup honey
  • ⅓ cup  dark chocolate chips

Instructions

  1. Add dates to a food processor and pulse until they form a thick paste. Add in rolled oats and pulse a few more times until just combined.
  2. Place date and oat mixture into a bowl. Stir in brewer’s yeast and peanut butter. Then add almond milk and honey and stir well to combine. If the mixture seems dry, add an extra splash of almond milk. Stir in chocolate chips and form mixture into bite-size balls using your hands. Balls should be about one tablespoon in size.
  3. Store in a covered airtight container in the fridge for 1-2 weeks or in the freezer for up to 3 months.

  • Category: Snack
  • Method: No Cook
  • Cuisine: American

Nutrition

  • Serving Size: 1 bite
  • Calories: 112
  • Sugar: 12g
  • Sodium: 23mg
  • Fat: 4g
  • Carbohydrates: 17g
  • Fiber: 2g
  • Protein: 3g

Keywords: lactation bites

Leave a Comment

Your email address will not be published. Required fields are marked *

    9 comments
  1. Just had my baby last Wednesday and knew I wanted to try these. Super easy to make and really tasty! Love them. How many do you eat a day?

    • Congrats Eliza!! Thanks so much for trying this recipe, I’m so glad you’re enjoying these bites. It just depends on the day, but I’ve been snacking on 1-2 per day normally. And thanks for coming back to leave a comment + star rating. It means the world to me!! <3

  2. I can’t wait to try! We just had our second baby a few weeks ago and she had to stay in the NICU for a week and I’ve had to exclusively pump. Seeing even small drops is such a victory!!

Subscribe + get eating!

Grab your Free 3 Day Clean Eating Meal Plan

Subscribe to our list and get your free printable PDF of the 3 Day Clean Eating Meal Plan and Shopping List!