Want to know a secret about boosting your milk supply?
It all comes down to what you eat.
Or, in this case, what you drink.
Whipping yourself up a lactation smoothie might not be just what the doctor ordered, but it’s a proven solution to help boost your milk supply.
Here’s the good news: there are lactation smoothie recipes out there that combine everyday ingredients with what breastfeeding moms need most.
In this article, you’ll get the scoop — pun intended — on the best lactation smoothie recipes, plus a few other tips and tricks you can use to keep your supply levels high.
11 Tasty Lactation Smoothie Recipes
Can you really boost your milk supply by making lactation smoothies a regular staple in your diet?
Well, it all comes down to the ingredients you use. There are everyday lactation herbs, spices, fruits, and veggies you can blend into your lactation smoothie that produce a noticeable boost in supply.
However, there are two caveats to this therapeutic use:
- First off, ingredients that boost milk production, also known as galactagogues, need to be used consistently. No matter which lactation smoothie recipes you choose, commit to consuming smoothies three times a week, for at least three to four weeks.
- Secondly, you need to be pumping often, even if it’s not to feed your baby. Pumping has been proven to boost milk supply because it signals to the body that it’s time to produce more milk.
Now, grab a piece of paper (or pull out your phone), because it’s time to get blending.
#1. PB&J Smoothie
The all-star PB&J lactation smoothie has a whole lot of “PB,” without the “J.” That’s because the jelly is, in this case, a handful of frozen wild blueberries. However, this smoothie contains plenty of other ingredients, like flax seeds, designed to keep your milk supply steady.
Here’s the recipe for our PB&J lactation smoothie:
- Start with a handful (or half-a-cup) of frozen blueberries
- Add 2 tablespoons of peanut butter (smooth)
- Mix in 1 cup of 2% milk (you can also substitute this with sweetened almond milk)
- Include 1 tablespoon of ground flax seeds
#2. Banana Oatmeal Smoothie
The banana oatmeal smoothie is so delicious and simple, it could easily be a cozy, comforting cookie. And indeed, you can use these same ingredients to bake up a batch of lactation cookies instead.
Here’s the recipe for our banana oatmeal smoothie:
- Start with a half to a whole ripe banana (you can also freeze it overnight to add some extra creaminess to your smoothie)
- Use 1 and ¼ths of a cup of your choice of milk (either nut-based or dairy)
- Add ¼th of a cup of oatmeal
- Add 1 tablespoon of Brewer’s yeast
- Mix in 1 to 1 ½ tablespoon of honey (you can also sub maple syrup for a more decadent and nutty flavor)
- Add a dash of cinnamon and nutmeg to help bring out the smoothie’s nutty notes
- Opt for 2 tablespoons of vanilla extract if you want to make this blend taste like a dessert
The banana adds that natural creaminess and sweet texture, while oats are a source of iron, which keeps milk production levels high and steady. Meanwhile, Brewer’s yeast is an essential, non-medicinal ingredient shown to boost milk production in breastfeeding moms.
#3. Chocolate Lactation Smoothie
If you love chocolate, this is the lactation smoothie for you. Chocolate’s not the only thing on tap in this smoothie, however.
Three key ingredients — Brewer’s yeast, oats, and flax seeds — make up the rest of this delicious blend. This smoothie’s three key ingredients come together in a powerhouse of lactation production.
However, there’s another reason that chocolate, cinnamon, and a few other ingredients are the cherries on top of this lactation smoothie — Brewer’s yeast can be quite bitter and leaves a considerable aftertaste, so these can help you sweeten the deal.
Follow the chocolate lactation smoothie right here:
- Begin with a ½ cup of unsweetened almond milk
- 1 frozen banana, chopped into chunks
- 1-2 Medjool dates, which are naturally sweet and slightly nutty
- 1 tablespoon rolled oats
- 2 teaspoons cocoa powder
- One pinch of cinnamon
- 1 tablespoon of Brewer’s yeast
Blend all these goodies up and top with a drizzle of peanut butter and cacao nibs if you’re feeling fancy.
Next up in our list of lactation smoothies is the green goodness smoothie. Packed to the brim with delicious greens like baby spinach, avocado, and cucumber, this smoothie stays true to its name.
The green goodness smoothie is sure to perk up your milk supply and mood for the day, so bottom’s up!
Here’s the recipe for the green goodness smoothie:
- 1 handful of baby spinach
- ½ to 1 whole avocado, pitted
- ½ cup diced cucumber
- 1 tablespoon Brewer’s yeast
- ½ cup Greek yogurt
- 1 cup milk
- Honey to taste
Now drink up!
#5. Mango Lassi Smoothie
Cooling and tangy, mango lassis are a staple in warm, Indian weather. However, a mango lassi smoothie takes things to the next level. Protein from Greek yogurt helps boost your milk supply, while the hemp seeds in this smoothie add a healthy dose of fiber and fatty acids.
Grab this recipe for the mango lassi smoothie right here:
- ½ cup frozen mango chunks
- ¼ to ½ cup Greek yogurt, unsweetened
- A dash of cinnamon and cardamom powder
- 1 tablespoon of shelled hemp seeds
- 1 cup nut milk
Pin the recipe, because this one’s a keeper.
#6. Berry Boost Smoothie
The berry boost smoothie is what you would call the ultimate lactation smoothie. Not only does it help boost your milk production in a natural way, but it also helps breastfeeding moms look after their overall health.
That’s thanks to ingredients like chia seeds, which are packed with omega-3s, protein, iron, calcium, and magnesium.
These ingredients can also help balance hormones, stabilize your blood sugar, contribute to the health of your milk supply itself, maintain immunity, and help you regulate your sleep cycle.
It’s a quintuple-whammy.
The Berry Boost lactation smoothie needs:
- 1 cup of milk (dairy or dairy-free, it’s dealer’s choice)
- ½ cup blueberries
- 3-4 strawberries
- 3 tablespoons of rolled oats
- ½ inch ginger, chopped or crushed
- 2 tablespoon chia seeds
- 1 teaspoon ghee
You can opt-out of the ghee, but you might want to reconsider. According to Ayurvedic principles, ghee has grounding properties and balances a mother’s body postpartum. It also helps your body better absorb fat-soluble vitamins (like vitamin D) and aids digestion.
#7. Coco Loco Smoothie
Coconut — it’s called a superfood for a reason. It can aid in boosting your milk supply like no other natural ingredient. That’s all thanks to a few ideal sources of fatty acids, lauric and capric, which studies show are essential for breast milk production.
Along with this, coconut also boosts your and your baby’s immunity thanks to its antimicrobial and antiviral properties. Here’s what you’ll need to prepare it:
- 1 cup of milk (either dairy-free or not)
- ½ cup papaya
- ½ cup shredded coconut or frozen coconut chunks
- 2 teaspoons coconut or MCT oil
- ⅓ cup of frozen mango
- A dash of turmeric
- 1 teaspoon of honey or maple syrup
#8. Nutty Mama Smoothie
There’s a little bit of everything in the Nutty Mama lactation smoothie, which is why it’s perfect for moms everywhere.
Now, if you need to boost your protein intake as well as milk supply, this recipe is for you. It includes healthy fats from nuts and protein from milk and yogurt.
Furthermore, the oats help you boost lactation, as does the fenugreek seed extract. However, the nutty flavors subtly mask the spicy tang of this herb. Fenugreek seeds are a known galactagogue that boosts milk production.
The Nutty Mama lactation smoothie recipe includes:
- 3.5 to 6 ml fenugreek seed extract
- 5-6 walnuts
- 3 tablespoons rolled oats
- ⅓ cup vanilla-flavored Greek yogurt
- 2 dates and/or 1 teaspoon honey
- 1 tablespoon almond butter
- ½ banana frozen or fresh
- A cup of milk of your choice
- 1 teaspoon cacao nibs to garnish
Some individuals are allergic to fenugreek, which has been known to cause contractions. So avoid using it if you’re allergic to peanuts and soybeans, or if you’re currently pregnant.
#9. Pumpkin Spice Smoothie
If PSL is your favorite drink, we guarantee you the pumpkin spice will be your lactation smoothie of choice. The “pumpkin spice” portion is just for your tastebuds — the ingredients, on the other hand, are perfect for increasing your milk supply.
Blend up your own Pumpkin Spice lactation smoothie recipe using:
- ½ cup rolled oats
- 1 cup milk of your choice
- 1 tablespoon ground flax seeds
- ½ cup pumpkin puree, either canned or fresh
- 1 teaspoon pumpkin pie spice mix
- ½ cup Greek yogurt
- 1 frozen banana
- 1 tablespoon Brewer’s yeast
- 1-2 tablespoons of maple syrup
#10. Avo-Kiwi Lactation Smoothie
Pumping moms will love this lactation smoothie because it has everything they need. There’s fiber, protein, and vital minerals and nutrients. All you need to do is find the right ingredients and blend them up!
To create the avo-kiwi smoothie, you’ll need:
- ½ ripe avocado
- 2 kiwis (fresh or frozen)
- 1 cup of sweetened coconut milk (avoid dairy-based milk as the citrus ingredients will curdle the milk)
- 2 teaspoons lime juice
- 2 teaspoons honey
#11. Carrot Cake Smoothie
Sounds like a desert and works like a dream — that’s the carrot cake lactation smoothie for you. It includes Brewer’s yeast, which, as you know, boosts milk supply, but can sometimes also leave a bitter aftertaste.
The good news is that the sweetness of the carrot, coupled with almond butter and ginger, completely mask the Brewer’s yeast, so you can enjoy this delicious, desert-like lactation smoothie as much as you want.
Here’s what you need for the carrot cake smoothie:
- 1 cup of unsweetened almond milk
- 1 teaspoon vanilla extract
- ⅓ cup rolled oats
- 1 tablespoon Brewer’s yeast
- 1 small chopped carrot
- 1 finger of ginger
- 1-2 tablespoons of almond butter
- 1 tablespoon of ground flax seed
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3 Other Ways to Boost Lactation
There’s no denying it — these lactation smoothie recipes are delicious, nutritious, and incredibly effective. However, it takes some time for the results to show and, depending on your body’s unique needs and composition, you could probably stand to use a few more methods to boost your milk supply.
Here are three methods you can use right now to increase your milk production:
- Start with Pump It Up — Pump It Up is a supplement that includes a curated collection of herbs that work together to increase milk production, speed up the release of milk, soothe any postpartum-related hormonal imbalances, and even help relieve your baby of gas. The key is to get fuller, faster, and be able to feed your body for longer periods of time until it’s completely full. That way, you’re drained and ready to produce more.
- Work with lactation specialists — Lactation specialists can help you ensure that your baby is latching on correctly and feeding for longer periods of time.
- Add a pumping session — If your baby falls asleep before you’re completely drained, it’s a good idea to express or pump excess milk and then save it for later. This helps keep your milk production steady. If you do pump or express, you should aim for around eight times a day. Double pumping can help reduce the amount of time you spend expressing.
Conclusion
You know how moms make sure their kids get the nutrition they need without turning down food? They hide the good stuff — fresh fruits, veggies, legumes, and so much more — in fun and tasty dishes that they know will go down the hatch nice and easy.
These lactation smoothies are the mommy equivalent of hiding the veggies for your kids. They’re nutritious, work extremely well for boosting your milk supply, and taste great.
And with everyday, easy-to-use ingredients here’s a note of caution: you may find yourself reaching for one of these lactation smoothies even when your supply is back on track.