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!

Bowl of chocolate chip lactation bites.

No Bake Lactation Bites

Brittany Mullins
These healthy no bake lactation bites are energy-boosting and include ingredients known to help with milk supply including brewer's yeast and oats.
4.65 from 14 votes
Prep Time 10 mins
Total Time 10 mins
Course Snack
Cuisine American
Servings 21
Calories 112 kcal

Ingredients
  

Instructions
 

  • 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.
  • 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.
  • Store in a covered airtight container in the fridge for 1-2 weeks or in the freezer for up to 3 months.

Nutrition

Serving: 1biteCalories: 112kcalCarbohydrates: 17gProtein: 3gFat: 4gSodium: 23mgFiber: 2gSugar: 12g
Keyword lactation bites
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Recipe Rating




    36 comments
    1. Natasha Linkous
      May 7, 2021 AT 9:44 pm

      My oldest has a severe peanut/tree nut allergy. Can I use oat milk and sunflower butter in place of the almond milk and peanut butter? I am due with baby #3 in 3 weeks and trying to get lactation stuff prepped before she gets here. TIA

      1. Brittany Mullins
        May 10, 2021 AT 11:04 am

        Yes, that will work as a substitution 🙂

    2. Whitney D Dotson
      March 21, 2021 AT 12:27 pm

      5 stars
      How many do you recommend eating a day? Great and easy recipe.

      1. Brittany Mullins
        March 21, 2021 AT 4:52 pm

        I usually do 1-2 a day!

    3. Danielle
      February 18, 2021 AT 9:08 am

      5 stars
      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!

    4. 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.

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

      1 star
      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?

Parchment paper lined with protein balls.

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