Skip to Content

12 (vegan) Snacks For Breastfeeding Moms

12 (vegan) Snacks For Breastfeeding Moms

Breastfeeding is some seriously hard work. Did you know that exclusively breastfeeding can help you to burn 200-500 calories per day?

This post contains affiliate links. Please see our disclosure for more details.

These snacks are protein rich and will help keep you full in throughout the intense days of breastfeeding!



Nuts are chock full of protein, omega-3’s, unsaturated fats, fibre and vitamin E. They make a super easy to grab and eat snack, especially if you have your hands full with a baby (and/or other children!)

Almonds can also help get rid of a heachache, which is helpful if you are still avoiding tylenol while breastfeeding! These are by far our favorite kind to get as they are completely unsalted.


Oatmeal can actually help increase your milk supply as well as being a nutritionally dense food. If you’re short on time, throw it in the microwave or add a 1/3 of a cup to your morning smoothie!

Overnight oats make an awesome option if you remember to do it the night before. Add equal parts liquid (almond milk, coconut milk) to equal parts oats with a tablespoon of sweetener and add toppings (fresh fruit, seeds, peanut butter).


This makes such a good snack for mom and kids alike! Almond butter or seed butters can replace the peanut butter if you have an allergy. Apples have amazing benefits for your brain, including decreasing the risk of Alzheimer’s disease and to decrease decline associated with aging!


This is how I think of smoothies- You walk up to your metaphorical bank of health inside your body. You slam down a green smoothie and shout ‘I’m making a deposit for today and you can’t stop me!’

That’s what it’s like! You get one of those down and it’s a concentrated dose of vitamins, minerals and nutrients so if you do that and forget to or just don’t end up eating too healthy for the rest of the day, at least you got that down ?

My absolute favorite, can’t mess up, tastes good every time green smoothie?

  • 1/2 C almond milk (or soy, cashew, coconut)
  • 1 small pear
  • frozen banana
  • 1 tbsp almond butter
  • 1 C spinach or kale
  • 1/2 tsp vanilla optional



Hummus got so many vitamins! It’s crazy!

  • manganese
  • copper
  • folate
  • magnesium
  • phosphorous
  • iron
  • zinc
  • thiamine
  • b6
  • potassium

Plus it packs a punch of 7.9 grams of plant based protein per 100 grams. Now add all that together with some beautiful healthy veggies? You are winning the healthy breastfeeding game!


Fruit seems to be getting a bad rep for having too much sugar. It’s high time this myth was dispelled. Fruit is one of the healthiest things you can eat, providing light, clean energy with sugar that is extremely different from the processed crap you get in candy.

Fruits are rich in dietary fibre, potassium and vitamin C. They boost energy, contribute to heart health and help control blood sugar levels.



This recipe is from Oh She Glows- all her recipes are amazing! Not gonna lie, this one ain’t quick. But once you make them, they’re easy to store or save in the freezer. And trust me, they are so worth it! Vegan and gluten-free, they contain sunflower seeds, oats, hemp hearts, raw pumpkin seeds, chia seeds and sesame seeds.

So, yeah.

A nutrition BOMB!


Edamame are high in protein and they’re a complete protein source so they will keep you feeling full, perfect for a breastfeeding mom! They are chock full of vitamins and minerals and won’t raise your blood sugar.

They are super easy to steam, either on the stove or in the microwave. They are delicious with just a pinch of sea or pink himalayan salt crushed over top!


I know- everyone and their dog is talkin’ ’bout avocado toast. Well, there’s a reason for it!

It’s just so damn delicious and nutritious ?

Avocados are loaded with heart healthy fats, vitamins and minerals. They even contain more potassium than a banana! And they can help you absorb more nutrients from other plant food.

If you choose to do a whole grain or sprouted type of bread, this makes an incredibly nutrient dense food for breastfeeding moms!

Here’s my favorite way to eat avocado toast:

  • toast some bread
  • cut open an avocado
  • put about 1/4-1/2 of the avo on the toast and mash that shit with a fork!
  • squeeze some lemon
  • a pinch of salt
  • a dash of pepper
  • some fresh tomato slices
  • BAM!



Chia seeds– they are tiny but fierce. Fiercely full of vitamins, minerals, protein and fibre! A 1oz serving contains:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are omega-3s).
  • Calcium: 18% of the RDI.
  • Manganese: 30% of the RDI.
  • Magnesium: 30% of the RDI.
  • Phosphorus: 27% of the RDI.

They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

All you need to do is mix:

  • 3/4 c almond milk
  • 1 tbsp maple syrup
  • 1 tsp vanilla
  • 3 tbsp chia seeds
  • 1 tbsp cacao (optional-for chocolate pudding)

Add to a container with a lid, shake well and let it sit in the fridge for a few hours or overnight. Then you can top with whatever you like!


Have you ever thought about why we take milk away from baby calves? It’s crazy that we are so protective of our own sweet babies, who we breastfeed and care for but then take the life giving milk meant for the baby calves. Cows are the same as us, they want to breastfeed their babies and care for them.

I never thought about it until I had my own baby and it really hit home-

Why are we exploiting a female body for her milk and/or eggs (in the case of chickens)?


Why not choose to eat something that didn’t come from an exploited mother that is healthier and cruelty free? 


Nice cream usually consists of a base of bananas, a sweetener (like maple syrup or agave), a splash of almond milk and then either other blended fruits or just by itself to make vanilla or chocolate!

Here’s a basic recipe:

  • 4 frozen bananas
  • 1/4 c almond milk
  • 2 tbsp maple syrup
  • 1/2-1 tsp vanilla
  • optional: 2-4 tbsp cacao to make it chocolate

Blend in a high powered blender or a food processor!



Did you know you need a whole extra quart (32oz) of fluids while breastfeeding? Of course water is the best option.

Some other options include:



It’s so important to listen to your body while you are breastfeeding. Eat when you’re hungry, remind yourself to keep hydrated.

It’s so easy to just put the baby before anything else and all of sudden you realize you really haven’t eaten anything or had enough to drink all day!

Take care of yourself so you can take care of your baby ❤

More Breastfeeding Tips:

9 Breastfeeding Essentials For New Moms

How To Lose Weight While Breastfeeding

How To Increase Breast Milk Supply

The BEST Nursing Bra Money Can Buy {with a buying guide and reviews}




Are there any other major snacks you’d add to this last? Did you try anything you hadn’t before? Let me know in the comments!