Published Nov 11, 2019, Updated Jun 12, 2023
This post may include affiliate links. Thank you for your support.
These healthy no bake lactation bites are energy-boosting and include ingredients known to help with milk supply including brewer’s yeast and oats.
If you’re looking for easy-to-make snacks that help with your milk supply? Look no further!! These no bake lactation bites are quick to make (they only take 10 minutes) and they taste delish.
Even before my daughter was born 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 she 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 cookies post as well, but here’s an overview:
Foods Known to Increase 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.
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.
Ingredients Needed for Lactation Bites
Breastfeeding (and/or pumping) makes moms ravenous so having healthy snacks on hand is key! Luckily these bites are really easy to make and require minimal ingredients. Here’s what you need:
- rolled oats – oats are the perfect base of these bites because they’re rich in nutrients and are known to help with breast milk supply.
- Medjool dates – I ate so many dates in my third trimester to prep for labor you’d think I’d be over them by now, but I still love them and they are perfect for adding sweetness to these bites and helping them stick together.
- brewer’s yeast – brewer’s yeast is a key ingredient for making these lactation bites. I don’t recommend skipping it!
- natural peanut butter – peanut butter adds an amazing flavor to these bites, but you are welcome to use another nut butter if desired. They would be great with cashew butter or almond butter.
- almond milk – you can use whatever milk you have in your fridge. We only need a small amount to help the bites stick together.
- honey – the honey adds sweetness and helps as a binder. You can use maple syrup if you need these bites to be vegan.
- dark chocolate chips – I’m a huge fan of adding chocolate chips to my lactation bites. They make them taste amazing!
How to Make Quick and Easy Lactation Bites
The first step to making these lactation energy bites is to add the dates to a food processor and pulse until a thick paste is formed.
Then you’ll 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.
How to Store Lactation Bites
One batch of this recipe makes about 21 bites, which is plenty for 1 week if you’re enjoying 1-2 a day! I recommend storing the bites in an airtight container in the refrigerator for 2 weeks or in the freezer for up to 3 months.
More Healthy Recipes for New Moms
- Lactation Cookies
- Lactation Smoothie
- Easy Strawberry Banana Baked Oatmeal
- Banana Bread Oatmeal
- Lactation Baked Oatmeal
- Baked Oatmeal Cups
- Overnight Oats
- Lactation Brownies
More Energy Bites
- Protein Balls
- Date Energy Balls
- Blueberry Muffin Energy Balls
- Apple Pie Energy Balls
- Brownie Energy Balls
No Bake Lactation Bites
- 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.
- Adapted from my Chocolate Chip Cookie Dough Protein Balls.
Nutrition information is automatically calculated, so should only be used as an approximation.