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 high in iron so some studies have shown that oats help with milk production. Adding a small amount of oats to a smoothie is great but I love having some sort of oat-based breakfast almost daily. I’m a big fan of overnight oats (these chocolate chip overnight oats are my go-to right now) and baked oatmeal (I love my strawberry banana baked oatmeal). I gravitate towards these options because I can prep them in advance.
  • Barley – Whole barely is the richest dietary source of beta-glucan, a polysaccharide that has been shown to increase prolactin (aka the breastfeeding hormone). This barley salad is so delicious!
  • Brewer’s yeast – It is packed with vitamin B, iron, zinc, magnesium and potassium. It has a lot of benefits, but you should check with your doctor before adding brewer’s yeast to your diet. It can interact with a variety of medications and can cause some unwanted side effects. You can learn more about brewer’s yeast in my lactation bites post.
  • Flaxseed – Flaxseed is high in omega-3 fatty acids (which are great for baby) and it also contains phytoestrogens that can influence breast milk production.
  • 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 woman’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 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
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Bowl of chocolate chip lactation bites.

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

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Recipe rating

    32 comments
    1. Danielle
      February 18, 2021 AT 9:08 am

      I can’t wait to try this recipe but I have a few questions. I’m trying to make this recipe with what I have at home since it’s hard to get out to the supermarket right now due to the pandemic. Unfortunately I’m missing the brewers yeast and dates. Is there anything I can replace these with? Also I see there’s chocolate chips in the recipe but I’ve read that chocolate should be avoided in breastfeeding due to it possibly being a stimulant for the baby just as caffeine would be, do you know if this is the case? Thanks

      1. Brittany Mullins
        February 18, 2021 AT 2:02 pm

        Hey Danielle – The brewers yeast is one of the main ingredients in this recipe to help with milk supply. You can always order it online if you need, but I’m sure it would be just fine if you wanted to swap the brewers yeast for more flaxseed. I ate chocolate while breastfeeding, but you can leave the chocolate chips out if you prefer!

    2. Jennifer
      January 15, 2021 AT 1:52 pm

      If I wanted to make these less sweet, could I omit the dates? Or do the dates help them stick together?

      Thanks!

      1. Brittany Mullins
        January 17, 2021 AT 7:59 pm

        Hey Jennifer, Yes – the dates help the balls hold together, so I’m not sure how they’d turn out without them. I also do have these lactation cookies and you could try using less sugar if you want.

    3. Rachel
      November 3, 2020 AT 11:35 pm

      PRO – big increase in milk supply, tasted ok.
      CON – made me gassy, not terribly though.
      Made little guy inconsolable for two days. You could hear the gas rolling around in his belly across a room. At one point during his hysterics, I had his shirt off and could see the ball of gas rolling around in his belly.
      He is doing better now (day 3). Brewers yeast is not something that was in my diet previously, and there is a lot in this recipe compared to some others. I suggest dipping a toe first.

      1. Brittany Mullins
        November 4, 2020 AT 9:02 pm

        Bummer to hear that this recipe caused gassiness with your babe. Did you change anything about the recipe? Did you use chocolate chips with dairy in them?

    4. Alaina
      October 28, 2020 AT 5:36 pm

      These are SO GOOD! I gotta stop myself from eating too many of them. Perfect, quick way to increase milk supply!

      1. Brittany Mullins
        October 29, 2020 AT 1:50 pm

        Yay! So glad you’re loving these bites, Alaina. Thanks for coming back to leave a review, I really appreciate it. 🙂

    5. Esther
      October 1, 2020 AT 11:12 am

      Made these without the honey, milk, and chocolate chips because they were delicious peanut butter balls as is.
      making these on repeat!
      it’s like a better version of the larabar

      1. Brittany Mullins
        October 1, 2020 AT 11:32 pm

        Ohh good to know these still turned out for you, Esther! Thanks for sharing and for coming back to leave a comment + star rating. I really appreciate. 🙂

    6. Maike
      August 11, 2020 AT 4:16 am

      I omitted the chocolate chips and rolled them in flaxseed meal for added nutrition and lactation benefits! Delicious!

    7. Maria Campos
      August 10, 2020 AT 4:06 pm

      Absolutely love these energy bites! They are soooo delicious and filled with so many goods to help with my supply. Been making them on repeat while nursing, along with the lactation cookies, which are also amazing!

      1. Brittany Mullins
        August 10, 2020 AT 8:13 pm

        So glad you’ve been loving these lactation bites, Maria! Thanks for making my recipe and for coming back to leave a comment + star rating. I so appreciate it. 🙂

    8. Olivia
      July 25, 2020 AT 10:34 am

      These are amazingly delicious! You can’t even taste the brewer’s yeast- just tastes like PB chocolate deliciousness. I really do think they have boosted my milk supply, and are perfect BF energy first thing in the morning!

      1. Brittany Mullins
        July 26, 2020 AT 6:16 pm

        Ahh yay! That makes me so happy to hear, Olivia. So glad you’re loving these lactation bites. 🙂 Thanks for coming back to leave a comment + star rating. I really appreciate it!

    9. Katie
      June 25, 2020 AT 6:43 pm

      This recipe seems amazing! Can’t wait to whip these up; Can I use Unsweetened oat milk instead of almond milk?

      1. Brittany Mullins
        June 25, 2020 AT 10:36 pm

        Hi Katie! Totally, any milk will work! Let me know how they turn out if you try them.

    10. Janice
      May 14, 2020 AT 10:31 am

      O.M.G! I ate ONE of these bites and by the next morning I pumped double of what I normally do. These lactation bites are really tasty and a quick little snack for when you’re on the go. Thanks Brittany!

      1. Brittany Mullins
        May 14, 2020 AT 3:57 pm

        Ahh yay!! That makes me so happy to hear, Janice. I’m so glad you’re enjoying these lactation bites. Thanks for trying them and for coming back to leave a comment + star rating. I so appreciate it!

    11. Skye
      February 20, 2020 AT 5:28 am

      These are so tasty, easy to make, and they freeze well (made a batch about a month before my due date and have been defrosting them a few at a time). I can’t say for sure that they’ve helped keep my supply up because my girl is a good eater, but they certainly couldn’t hurt! They also have a ton of fiber and keep things moving smoothly, which is so clutch in these early postpartum days.

      1. Brittany Mullins
        February 20, 2020 AT 2:33 pm

        Ahh that makes me so happy to hear, Skye!! So glad you’re enjoying these cookies and congrats on your baby girl!! Thanks for coming back to leave a comment + star rating. It means the world to me. <3

    12. Alexis
      February 7, 2020 AT 4:32 pm

      I made these a few weeks before I delivered because I knew I wanted to breastfeed and was worried I’d have supply issues. I stuck them in the deep freeze until I came home from the hospital, and had 1-2 almost every day for the first 2 weeks.

      They were SO good! And so easy to just pop as a snack when I had zero time to eat a real meal. I was worried about the taste of the brewer’s yeast when I first made them, but by the time I started eating them it has mellowed out.

      I’ve had zero supply issues, and I attribute that partially to these bites. Thanks for sharing the recipe. I’ll be trying the lactation cookies next 😊

      1. Brittany Mullins
        February 10, 2020 AT 1:22 am

        Ahh that makes me so happy to hear, Alexis! I’m so glad you’ve been loving these lactation bites and haven’t had any issues with your supply. Thanks for trying my recipe and for coming back to leave a comment + star rating. I so appreciate it. <3

    13. Eliza Barnett
      December 3, 2019 AT 5:08 pm

      And congrats on your beautiful baby girl!!

      1. Brittany Mullins
        December 3, 2019 AT 7:22 pm

        Thanks babe! <3

    14. Eliza Barnett
      December 3, 2019 AT 5:02 pm

      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?

      1. Brittany Mullins
        December 3, 2019 AT 7:22 pm

        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

    15. Jamie
      November 11, 2019 AT 11:54 am

      Currently nursing an allergic baby. He can’t do PB. You think tahini would taste good with this?

      1. Brittany Mullins
        November 11, 2019 AT 4:17 pm

        I think tahini or any other nut butter would work well! 🙂

        1. Jamie
          November 12, 2019 AT 3:42 am

          Thanks! And congrats! <3

    16. Amanda Rush
      November 11, 2019 AT 9:27 am

      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!!

      1. Brittany Mullins
        November 11, 2019 AT 4:13 pm

        Congrats mama!! Definitely let me know what you think if you try these. 🙂

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