This Lactation Smoothie recipe is the most delicious lactation drink with a sweet, creamy flavor and is packed with a bunch of wholesome ingredients to boost your milk supply.
It’s also an allergy-friendly, dairy-free, gluten-free, and vegan-friendly smoothie.
The most challenging part of becoming a mum is breastfeeding. Most mums desire to feed their babies with their milk to give them the best.
But, it’s not always easy to be a breastfeeding mom, as matching the milk supply to the baby’s needs can be tricky.
That’s why including lactation recipes in your daily routine may help you reach your goals.
Popular Food That Can Boost Breast Milk Supply
Did you know that one of the most common reasons for low breastmilk supply is anemia?
Mums often have low iron levels in their bloodstream. However, it’s pretty easy to boost that without having to eat tons of red meat.
Breastfeeding mothers need to eat high-protein food, iron, wholegrain, and a lot of minerals and vitamins from fruits and vegetables.
Of course, they also need healthy fatty acids from plants like nut butter, seeds, and nuts.
Here are the most popular milk supply boosting ingredients:
- Oats – Including recipes with oats like my 4-ingredient banana oatmeal cookies or yogurt cookies that work as great lactation cookie recipes.
- Flax Seeds – Flax meal is the ground version of flax seeds and it’s better assimilated by the body. Grind the flaxseeds in your recipes for better absorption.
- Brewer Yeast – This contains iron and many important minerals. It’s not the same as nutritional yeast!
- Barley Malt
- Fennel and fenugreek seeds – easy to add to curry recipes.
How To Make This Lactation Smoothie
This smoothie supports breast milk production while being fulfilling as it’s high in fiber, proteins, and healthy fats. We all crave food while breastfeeding but are also busy and tired.
That’s why lactation smoothies are amazing, they are the easiest way to eat healthy food without spending hours in the kitchen.
All you need to make this easy lactation smoothie are:
- Milk of Choice – Many breastfeeding women are surprisingly growing a dairy intolerance. If it’s your case, use unsweetened almond milk, oat milk, or coconut milk.
- Frozen Banana – This is a banana lactation smoothie, but if you don’t like the banana flavor, feel free to use frozen strawberries or frozen mango. Use 1/3 cup of the frozen fruits you love.
- Unsweetened Cocoa Powder
- Old-Fashioned Rolled Oats – This is the number one ingredient to help milk supply. Studies show that the high iron content of oats may help milk supply.
- Peanut Butter or almond butter. This adds protein and magnesium to the baby’s milk.
- Flaxseed Meal – That’s the second essential ingredient in this lactation smoothie. Flaxseeds are packed with healthy fatty acids and boost the ALA content of milk of breastfeeding mums.
- Brewer’s Yeast – Yeast is the last and most recommended ingredient for breastfeeding mums as it contains proteins, iron, essential vitamins B, and minerals that support the supply of milk.
The ingredients below don’t add any benefits to breastmilk supply. But they add flavor and texture to the lactation smoothie.
- Maple Syrup or any liquid sweetener you love for boosting the natural sweetness of the smoothie recipe.
- Vanilla Extract for flavor
- Protein Powder for a thicker and much more fulling drink.
- Greek Yogurt – For boosting protein and giving a creamy texture.
- Ice Cubes – For a frothier texture.
Simply place all the ingredients in the jug of a blender jug a high-speed blender and blender until smooth.
Add ice cubes for a frothier smoothie texture and blend again to incorporate.
Serve this chocolate peanut butter smoothie with some delicious toppings like:
- Chocolate Chips
- Sliced Almond
- Shredded Coconut
- Peanut Butter
If you have some food intolerance while breastfeeding you may want to consider the options below:
- Nut Allergy – Swaps almond butter for sunflower seed butter or tahini. Pick nut-free milk like oat milk or coconut milk.
- Gluten-Free – Use gluten-free certified oats or use quinoa flakes instead.
- Vegan – Use your favorite plant-based milk. All the other ingredients are plant-based.
- Banana-Free – Replace the banana with frozen berries or frozen fruits you love.
- Keto Lactation Smoothie – Swap the banana for berries and oats for sliced almonds. Skip the sweetener as well.
Frequently Asked Questions
Below are the answers to your most common questions.
When Should I Drink Lactation Smoothie?
You can drink this smoothie any time of the day. It’s a fulfilling on-the-go breakfast for busy mornings with baby or a great afternoon sweet snack.
Can I Make Lactation Smoothie Ahead?
You can make the smoothie a few hours before drinking it, but not more. Make sure you store the smoothie in an airtight container in the fridge to avoid bacteria contamination from other food present in your fridge.
It will lose its creamy texture as the frozen banana melts, so you may want to reblend the smoothie with ice cubes before serving.
Have you tried this lactation smoothie recipe? Share a comment or review below to connect with me.
- 1 ¼ cups Milk of Choice oat, almond or milk
- 1 small Frozen Bananas or 1/3 cup frozen fruits
- 1 tablespoon Unsweetened Cocoa Powder
- ¼ cup Old-Fashioned Rolled Oats
- 1 tablespoon Almond Butter
- 1 tablespoon Flaxseed Meal
- 1 tablespoon Brewer's Yeast
- 1 ½ tablespoons Maple Syrup optional, skip if sweet enough
- 1 teaspoon Vanilla Extract
- 1 tablespoon Protein Powder
- ⅓ cup Ice Cubes for frothier texture
- Add all the ingredients to the jug of a blender and blend on the high-speed setting until smooth.
- If too liquid to your liking, add ice cubes, blend again, and serve immediately.