Blend a delicious and nourishing Lactation Smoothie to boost energy and milk supply—even if you only have one free hand to make it! Plus, find nutritious add-ins to make it even more satisfying.

strawberry lactation smoothie in glass

Lactation Smoothie

When nourishing a baby, it can be so (so!) hard to also nourish ourselves. And while we all know that we should, it can be daunting simply due to the demands on our bodies and our time. That is where smoothies come in.

Smoothies are one of the very best ways I have found to feed myself well when caring for babies (and toddlers). (Along with these Lactation Cookies.)

They are quick to make, loaded with nutrients, and incredibly easy to drink even if you need to be caring for baby at the same time. This lactation smoothie is meant to help breastfeeding mamas nourish themselves with a delicious mix of healthy fats, protein, and ingredients that may help keep milk supply strong. But the nutritious and delicious smoothie is great for all parents, breastfeeding or not!

TIP: Check out my go-to snacks for Breastfeeding Moms, too.

Ingredients You Need

To make this easy smoothie you need to have the following ingredients on hand.

ingredients in lactation smoothie
  • Greek yogurt: This adds protein and a lot of creaminess, plus calcium. It’s one of the easiest ways to make a satisfying smoothie.
  • Orange juice: Flavor, vitamin C, and sweetness are great reasons to use orange juice in this smoothie.
  • Strawberries: You can use fresh or frozen strawberries. The fiber is usually helpful for new mamas and the flavor is delicious here.
  • Banana: This also adds sweetness and creaminess, as well as complex carbohydrates for energy. You can use fresh or frozen banana, just be sure it’s super ripe.
  • Rolled oats: Adding oatmeal to a smoothie adds fiber, whole grains, and more lasting energy from the complex carbohydrates. It may also help with breast milk production.
  • Almond butter: I love the flavor of almond butter in the mix here, and the additional protein and fats help, too. You could use peanut butter or sunflower seed butter if you prefer.
  • Hemp seeds: Hemp seeds add fat, fiber, and protein to smoothies.

TIP: You can also add brewer’s yeast and/or protein powder for additional nutrients if desired.

Step-by-Step Instructions

Here’s the basic steps for making this smoothie. Scroll down to the bottom of this post for the full how-to instructions.

ingredients in lactation smoothie in blender
  1. Add the ingredients to the blender.
  2. Blend very well, starting on low and working up to high.
  3. Serve immediately or store for up to 24 hours.

TIP: See the Notes section of the recipe for five additional flavor options, including three that add veggies to the mix.

blended lactation smoothie in blender

More Flavors to Try

You can start with the base strawberry-banana smoothie flavor, then try these delicious variations:

  • Strawberry Cauliflower: Add ½ cup raw cauliflower florets to the main recipe.
  • Strawberry Cocoa: Add 1 tablespoon unsweetened cocoa powder to the recipe.
  • Strawberry Spinach: Add 1 cup lightly packed baby spinach to the recipe.
  • Berry Sweet Potato: Trade in blueberries or raspberries for the strawberries and add ¼ cup mashed sweet potato.
  • Mango Kale: Trade in mango for the strawberries and use ½ cup frozen kale.
  • Strawberry Chocolate Peanut Butter: Add 1 tablespoon unsweetened cocoa powder and trade in peanut butter for the almond butter.

TIP: If you don’t have OJ, feel free to use milk instead.

Frequently Asked Questions

How can I boost milk supply?

The best way to boost milk supply is to drink a lot of water. It is commonly suggested to drink a cup or two of water each time you nurse the baby.

Does oatmeal boost milk supply?

There isn’t a lot of evidence to prove that it does, but it’s commonly suggested and it’s high in iron so it’s worth a try.

Does brewer’s yeast work to help milk supply?

Anecdotally, this is an often recommended supplement to boost milk supply and it has been shown to increase lactation in ruminants (like cattle and sheep). There have not been any studies evaluating the effectiveness or safety on supplementation in humans, though it is high in B vitamins.

What are good foods to eat while breastfeeding?

Drink lots of fluids, and aim to eat a mix of foods that provide healthy fats, protein, complex carbohydrates, and flavor that appeals to you. Oatmeal is often suggested as a good food to eat while breastfeeding.

strawberry lactation smoothie in glass

How to Store

Store leftovers in an airtight container in the fridge for up to 24 hours. Or you can freeze the smoothie, too.

Best Tips for Success

  • Add brewer’s yeast, if desired, for additional potential milk-boosting benefits.
  • Add a scoop of protein powder if desired to add more protein.
  • If you don’t have OJ, feel free to use milk instead.
  • Dairy-free: Use nondairy yogurt.
  • Gluten-free: Use GF-certified rolled oats.

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strawberry-lactation-smoothie-in-glass

Easy Lactation Smoothie

Blend up a nutritious and satisfying Lactation Smoothie and customize it with add-ins and flavors you prefer. This is an easy meal for any tired mama!
5 from 1 vote
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Cuisine American
Course Snack
Calories 494kcal
Servings 1

Ingredients

  • 1 cup plain Greek yogurt (I prefer whole milk)
  • 1/2 cup orange juice
  • 1/2 cup frozen banana slices (from about 1 small)
  • 1/2 cup strawberries
  • 2 tablespoons rolled oats (or instant oats)
  • 1 tablespoon hemp seeds (optional)
  • 1 tablespoon almond butter

Add-ins (optional):

  • 1/2 cup cauliflower florets
  • 1/2 cup baby spinach (lightly packed)
  • 1/4 cup mashed sweet potato
  • 1 tablespoon cocoa powder
  • 1 tablespoon brewer's yeast
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Instructions

  • Add all ingredients (and any chosen add-ins) to the blender.
  • Starting on low, blend very smooth and work up to a high speed.
  • Serve immediately.

Notes

Store leftovers in an airtight container in the fridge for up to 24 hours.
Add brewer’s yeast, if desired, for additional potential milk-boosting benefits.
Add a scoop of protein powder if desired to add more protein.
Dairy-free: Use nondairy yogurt.
Gluten-free: Use GF-certified rolled oats.
Nut-free: Omit the almond butter.
Flavors to try:
  • Strawberry Cauliflower: Add ½ cup raw cauliflower florets to the main recipe.
  • Strawberry Cocoa: Add 1 tablespoon unsweetened cocoa powder to the recipe. (Add 1 tablespoon maple syrup if it tastes at all bitter.)
  • Strawberry Spinach: Add 1 cup lightly packed baby spinach to the recipe.
  • Berry Sweet Potato: Trade in blueberries or raspberries for the strawberries and add ¼ cup mashed sweet potato.
  • Mango Kale: Trade in mango for the strawberries and use ½ cup frozen kale.
  • Strawberry Chocolate Peanut Butter: Add 1 tablespoon unsweetened cocoa powder and trade in peanut butter for the almond butter.

Nutrition

Calories: 494kcal, Carbohydrates: 55g, Protein: 33g, Fat: 18g, Saturated Fat: 2g, Polyunsaturated Fat: 8g, Monounsaturated Fat: 7g, Trans Fat: 1g, Cholesterol: 10mg, Sodium: 77mg, Potassium: 1072mg, Fiber: 7g, Sugar: 30g, Vitamin A: 391IU, Vitamin C: 111mg, Calcium: 332mg, Iron: 4mg
Tried this recipe?Rate in the comments and tag @yummytoddlerfood on IG!

This post was first published August 2021.

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