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30 Healthy Breastfeeding Snacks (Dairy & Gluten-Free)

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Curb the hanger and use some of these healthy breastfeeding snacks to keep you fueled! These high-protein snacks for nursing moms are all dairy-free, gluten-free, and easy to make.

Whip up some of these snacks ahead of time and stress less knowing that you’ll always have something on hand to grab!

Four images like cookie dough balls, protein bars, and overnight oats with text on the image about breastfeeding snacks.

Breastfeeding is intense and the hunger is real. It’s also something that few people warn you about!

But since feeding another human is no joke, it’s super important for breastfeeding moms to stay hydrated and full.

And after three babes myself and as a Certified Nutrition Coach, I can tell you that you want breastfeeding snacks that are EASY as well as nourishing.

Benefits of These Breastfeeding Snacks

  • Super easy: these snacks whip up quickly and many of them require no baking.
  • Loaded with protein and fats: this s what will keep you full and keep your milk supply high.
  • Easy to eat: for the days when you need to eat with only one hand over top of a babes head, they work!
  • Refreshing: they're light and energizing and won't weigh you down.
  • Craving busting: need chocolate? These healthy snacks have you covered.

What To Look For In A Breastfeeding Snack

While it’s important to stay hydrated and fueled, you want to make sure you’re giving your body the building blocks it needs in order to keep you sustained and fuel your little one (and boosting milk supply never hurts!).

And though oatmeal has been touted as a great support for milk supply, in my experience and after numerous conversations with my midwives, you want to place more focus on the following macronutrients:

Protein: protein will keep you full and energized. It also helps make your metabolism a MACHINE. And given that it’s one of the main pillars in your immune system, you want to keep it high. Plus, protein takes longer to digest so you may actually stay full for more than 3.5 minutes hehe.

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Healthy Fats: don’t let the world demonize you against healthy fats! These guys are crucial for brain development and growth. Keep your fat intake high when breastfeeding and watch that babe gain! Plus, fats like nut butter and avocados make things yummy, and by the time you have the baby, you deserve all the yummy.

Water: not a main component of the homemade breastfeeding snacks just a reminder that water intake for breastfeeding moms should almost double when you’re breastfeeding. Keep it high (here are tips to boost water intake), around 3-3.5L and watch that milk flow.

Currently expecting? Check out these high-protein pregnancy snacks first! Or, learn more about a dairy-free breastfeeding diet to chill a colicky baby (complete with meal plan).

Quick fact: if you're super nervous about (or struggling with) breastfeeding or pumping, check out this online breastfeeding class. It's video-based and goes over everything you need to know to put your mind at ease.

The Tastiest (But Healthy) Snacks For Breastfeeding

Not only do the snacks below give you the benefits of high protein and fueling fats but they’re also dairy-free and gluten-free (learn about the best dairy-free swaps and get a jump on a dairy-free breastfeeding diet).

So no cream cheese or Greek yogurt here (though find the answer to: are eggs a dairy product?).

So many babes struggle to digest dairy off the bat and it leaves mamas feeling super overwhelmed trying to figure out what to eat.

So don’t stress!

I've rounded up a ton of my favorite postpartum snacks for you (as well as my favorite gluten-free and dairy-free snacks in general!). And many of them can even be stored in a diaper bag!

Keep in mind as well that these healthy snacks are AMAZING to make in batches and keep on hand. Grab and go is your new life mama, welcome to it 😉

Intermittent Fasting While Breastfeeding

This is a common question I get by both expecting moms and new moms alike.

Watch this video on fasting while pregnant to start.

Though you do need to fuel yourself and your babe, you can use intermittent fasting while breastfeeding.

So long as you're a bit strategic about it.

Check out the video below for more tips and answers to your questions.

Throw Together Breastfeeding Snack Ideas

These snacks are things you can whip up easily enough and probably have on hand. Better yet, yell from the couch for your hubby to grab them!

  • Fresh fruit and nuts
  • Avocado toast
  • Crackers and deli meatHardboiled eggs and crackers
  • Apple and nut butter

Healthy Breastfeeding Snacks

Curb the hanger and use some of these healthy breastfeeding snacks to keep you fueled! These high-protein snacks for nursing moms are all dairy-free, gluten-free and easy to make.

Salted Chocolate Chip Cookie Dough Protein Balls
These no-bake cookie dough balls are soft, chewy, and taste as if you’re licking the batter from the spoon. Whip up the cookie dough bites in just five minutes, and curb a craving in minutes!
Check out this recipe
Featured image with text: paleo cookie dough ball being held between fingers with more in a bowl
Dairy-Free Chocolate Chia Pudding With Banana
A six-ingredient, gluten-free, dairy-free chocolate chia pudding recipe. Perfect for breakfast or a mid-day snack.
Check out this recipe
Chocolate chia pudding in a jar with whole30 whipped cream and bananas on top and a spoon going into the jar.
Cookie Dough Protein Overnight Oats
Swirled with nut butter and high in protein these cookie dough overnight oats make for the tastiest snack or meal prep breakfast!
Check out this recipe
Three mason jars filled with high protein cookie dough overnight oats topped with chocolate chips on a wooden cutting board and a spoon pulling out of one jar.
Gluten-Free Protein Bars With Chocolate
An easy, healthy no-bake snack to keep on hand! These nut-free protein bars are made with vegan protein powder to make a healthy snack or fueling post-workout option. Soft
Check out this recipe
Three homemade protein bars with chocolate on top stacked with a hand placing the last one on top.
Mango Protein Smoothie Recipe
Ultra creamy and well-balanced this easy mango protein smoothie is bright, and refreshing, and comes with a tropical flavor twist. The perfect way to gain some energy and boost your protein intake for the day.
Check out this recipe
Mango protein smoothie in a glass on a cutting board topped with lime and mango and straws in the glass.
Peanut Butter Protein Muffins
Crispy edges and a soft interior, these peanut butter protein muffins are made without bananas but pack a punch of fuel and indulgence.
Check out this recipe
Peanut butter protein muffins in a dark grey muffin tray on a cooling rack with linen behind them
Salted Caramel Protein Smoothie
An indulgent blend of vanilla protein, coconut milk, and homemade caramel. This delicious smoothie is free from artificial flavors and high in all things good for you.
Check out this recipe
Mason jar with caramel protein shake topped with coconut whipped cream, caramel sauce and chocolate chips two red straws in the smoothie and chocolate chips on a cutting board behind it
Gluten-Free Protein Powder Muffin Recipe
Made with vegan protein powder and naturally gluten-free, these chocolate chip muffins are the perfect anytime snack for busy days.
Check out this recipe
Gluten-free protein muffins with chocolate chips in red muffin cups on a baking tray with more chocolate chips behind them and another muffin on a red napkin
Paleo Morning Glory Muffins
A simple, nutrient-dense recipe. These gluten-free morning glory muffins make an easy breakfast idea or healthy snack.
Check out this recipe
Paleo morning glory muffins on a cooling rack with a white bowl of blueberries and pecans in the middle
Dairy-Free Strawberry Smoothie
A super simple, equally delicious strawberry protein shake! This protein shake makes the perfect post-workout meal with 28 grams of protein, as well as creamy indulgence.
Check out this recipe
Strawberry protein shake in a glass on a cutting board with strawberries around and behind it and a hand holding the glass
Easy Lactation Cookies (dairy-free, gluten-free)
Boost your milk supply with this no-bake lactation cookies recipe! These easy lactation cookies use brewers yeast, healthy fats, and oats to help mamas with breastfeeding.
Check out this recipe
easy lactation cookie held between two fingers
Gluten-Free High Protein Granola Recipe
This healthy protein granola recipe made without protein powder. It's a crunchy, nutty mixture of all the right things. High in protein, naturally gluten-free, and paleo-approved, it's the perfect make-ahead breakfast or protein snack.
Check out this recipe
Homemade granola in a small mason jar with milk in it and a spoon in the top. More granola scattered around the jar and in a beige bowl behind it
Dairy-Free Yogurt Parfait
Thick, sweet, and with pops of fresh strawberry flavor, this dairy-free yogurt parfait is a delicious meal prep recipe anytime of day.
Check out this recipe
Two mason jars with dairy-free yogurt parfaits layered with yogurt, berries, and granola on a cutting board.
No-Bake Cherry Energy Bites
Made with only 6 ingredients these cherry vanilla energy bites make the perfect snack for toddlers! These easy energy balls are soft, refreshing, and fueling
Check out this recipe
Featured image with text: cheryr vanilla energy balls stacked in a tan bowl with a tan linen
Gluten-Free Blueberry Protein Muffins
Light, delicate but loaded with fuel! These delicious blueberry protein muffins are made without protein powder but have enough fuel in them to keep you going.
Check out this recipe
Three blueberry protein muffins with the top muffin being placed on top, all muffins on a pink muffin liner with more muffins on a cutting board and yellow linen behind them
Grain-Free Granola Bars
Easy to make and packed with nourishing ingredients, these homemade grain-free granola bars are soft, chewy, and a tasty snack.
Check out this recipe
Two grain-free granola bars stacked on one another with more bars beside them.
Homemade Gluten-Free Bagels
Soft, no yeast, gluten-free, high protein bagels make the perfect breakfast. With 14 grams of protein per serving, this bagel recipe is a great kick-start to your breakfast routine!
Check out this recipe
Multiple, gluten-free protein bagels, some sliced with avocado or jam on them with a blue linen and cutting board behind them
Double Chocolate Protein Fluff (No xanthan gum)
A six-ingredient, high-protein snack recipe to keep you full and curb cravings.
Check out this recipe
Spoon dripping chocolate onto a glass bowl of chocolate protein fluff topped with coconut whipped cream.
Protein Powder Brownies (Dairy-Free & Gluten-Free)
 Thick and easy to make, these chocolate protein brownies are a great way to curb cravings and fuel up!
Check out this recipe
Two chocolate brownies stacked with more brownies on a cutting board and a scoop of protein powder on a blue linen
Vegan Protein Cookies (gluten-free_
Made with vegan protein powder and nut butter these protein cookies are loaded with healthy ingredients but taste indulgent! A tasty on-the-go snack or speedy, healthy breakfast option
Check out this recipe
Six trail mix, gluten-free protein cookies stacked on top of one another with coconut around them
Easy Dairy-Free Gluten-Free Donuts
Eating a healthy breakfast doesn't have to be time consuming or boring. Make a batch of these healthy donuts and grab one on the way out the door. Filled with real food ingredients, gluten free and filled with berries they're delicious and provide a great fuel hit!
Check out this recipe
One gluten-free donut with raspberries around i t and three more around a coffee mug with an orange linen.
Coconut Chocolate Date Balls Recipe (dairy & gluten-free)
These chocolate coconut energy balls provide all the energy and nutrients. With only eight ingredients, the chocolate coconut energy balls come together quickly and are the perfect snack recipe to keep on hand
Check out this recipe
Featured image with text: chocolate coconut energy bits in a glass bowl with three energy balls beside the bowl and coconut around it
Banana Protein Brownies (Dairy and Gluten-Free)
A high-protein brownie guaranteed to indulge a craving! These chocolate protein brownies are whipped up with chocolate protein powder and bananas to give you a fudgy, delicious, post-workout snack.
Check out this recipe
Three chocolate protein brownies stacked with protein powder behind them.
Peanut Butter Banana Protein Pudding
A creamy, protein-packed, banana cream pudding. This protein pudding recipe is a healthy snack that whips up in just minutes.
Check out this recipe
Banana protein pudding in a jar with peanut butter on top and a spoon in the jar.

Other Tips For Healthy Breastfeeding

Keep in mind that there's lots of factors that go into breastfeeding! Below are a few tips to help keep you full and your babe fueled.

Hydrate: make sure you're keeping your water intake high (2-3L) to help keep your milk supply high. Learn how to drink more water.

Milk-boosting foods: protein and healthy fats are literally the best things you can take in on a daily basis. However, food items like flaxseed, fenugreek, and brewers yeast can help give mini supply boosts.

Conclusion

Planning ahead to have healthy snacks on hand while you're breastfeeding is a mental load taken off you didn't know you needed.

Though store-bought lactation snacks can be amazing, they tend to be higher in sugar than necessary.

Use these healthy snacks for breastfeeding to curb hunger... and cravings instead. And keep your milk supply high with them!

More Healthy Snack Recipes

Comments

  1. Brigitte says

    Thank you for sharing these amazing and healthy snacks. Sent it right to my sister who is due soon. Very great and informative article. Thank you!

    Reply

    • fitasamamabear says

      Yay! Congrats to your sister!

      Reply

  2. Kim says

    I tried the Strawberry high protein shake today and it was delicious! I'm going to try a few more of these recipes!

    Reply

    • fitasamamabear says

      Yay! Thanks for peeking around and glad you loved it!

      Reply

  3. Kris says

    This was such a helpful compilation! I can't wait to try so many of these. Thank you for putting this together!!

    Reply

    • fitasamamabear says

      Glad there's a few new ideas for you!

      Reply

  4. Sherrie says

    Love this awesome roundup! High protein snacks are always in demand at my house so we'll be making quite a few of these!

    Reply

    • fitasamamabear says

      Yay!

      Reply

  5. Donna says

    Some great ideas here! I am whipping up some yummy treats for my breastfeeding sister, and I am loving all of these options!

    Reply

    • fitasamamabear says

      Glad I could give some ideas!

      Reply

  6. Gen says

    Thank you for all of these amazing ideas! I will be making the cookie dough balls for my sister-in-law right away.

    Reply

    • fitasamamabear says

      Those balls are AMAZING, she'll love them!

      Reply

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