The Ultimate Guide: Creating The Perfect Lactation Smoothie

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You can make any smoothie a “lactation smoothie” by adding one or two of these simple ingredients to your daily shake! Learn how to create the perfect lactation smoothie and what ingredients can boost your breast milk supply and improve lactation. This post contains affiliate links, which means that at no additional cost to you I may earn a small commission if a purchase is made using links on this page. I only recommend products I know, love, and have researched extensively!

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Breakfast smoothies are fast, healthy, and convenient, making them the perfect breakfast for an on-the-go mom! I love throwing some fruits, veggies, protein powder and almond milk in my Nutribullet for a quick meal that gets me through the day. 

My youngest daughter is still breastfeeding, and I struggle to sit and eat a healthy meal most days. I don’t want to impact my milk supply by not eating enough nutritious foods, so shakes and smoothies are my go-to.

Lactation smoothies to increase milk supply

Lactation smoothies are all the rage right now. But do you want to know a secret? Your favorite, most basic smoothie and shake recipes can become “lactation smoothies” with just a few simple ingredients. 

Adding a galactagogue, or something that boosts milk supply, to your shake can make any regular smoothie a breastfeeding smoothie. It’s one of my favorite milk boosting tips!

Listen, there is so much marketing and so many products geared toward the breastfeeding mom that it all just gets so exhausting. Heck, we’re trying to take care of our kids and feed them from our own body. Breastfeeding is hard enough as it is! Let’s keep this one thing simple. Just throw one or two of these ingredients into your morning shake for an easy breastfeeding shake.

Creating the perfect lactation smoothie

There are several components to creating a great smoothie or shake. You can add or deviate from the normal “recipe” to make it just how you like.

I like to get creative and switch my shakes up day to day. They always have the same 5 components but the ingredients may be different.

1. Liquid
2. Fruit/vegetable base
3. Healthy fat
4. Protein
5. Chill factor

1. Liquid

I am a huge fan of using a nut milk in my shake. You can use water, cow’s milk, juice, or lactation tea as well. The amount of liquid you’ll use depends on the size of your shake and how thick you want it. I tend to use about 6 oz in my shakes.

2. Fruit/vegetable base

You can load your shake or smoothie up with tons of nutritious veggies or fruits! Bananas, berries and apples are popular fruits to use. I love to throw in a handful of spinach or kale for a vitamin-packed and tasteless bonus.

3. Healthy fat

Adding healthy fats to your lactation smoothie is not only great for your milk supply, it will also help keep you full longer.

Natural nut butters, coconut oil, avocado, and chia or flax seeds are the perfect way to add some healthy fats into your lactation shake.

4. Protein

Adding protein to your lactation shake is especially important if it’s replacing a meal for you. You can get protein through milk, nut butters, or even a scoop of a breastfeeding safe protein powder. I like to add half a scoop of a plant based protein powder like Boobie Body or Vega.

5. Chill factor

What makes shakes and smoothies so refreshing is drinking them cold! You can either use frozen fruits or veggies (frozen berries or bananas are my go-to) or add a few ice cubes.

4 things to throw in your morning shake to boost milk supply

1. Brewer’s Yeast

Adding just a tablespoon of brewer’s yeast to your morning shake can boost your milk supply! If you’ve ever heard to drink a beer when breastfeeding, it’s because the yeast in the beer may be a galactagogue.

You can skip the alcohol and just add a little scoop of this powder to your shake instead. Brewer’s yeast does have a slightly bread-y, nutty flavor to it. I recommend adding something sweet like fruit or honey to mask the flavor.

2. Mother’s Milk Tea

I’ll be totally honest – I’m not a tea person. I’d choose a warm cup of coffee over tea any day! If you’re like me, you might like your lactation tea better in a smoothie.

Brew the tea and let it cool. Replace some (or all) of the liquid in your smoothie with the cooled tea. The slightly bitter flavor of the tea will be muted by your other ingredients but you will still get the benefits of the tea!

I recommend the Earth Mama Organics Milkmaid Tea, but that’s just my preference. My second favorite is Traditional Medicinals Mother’s Milk Tea. You can find it on Amazon or your local grocery store may carry it.

3. Flax Seeds

It is believed that flax seeds have phytoestrogens which may increase milk supply. They’re also loaded with healthy fats and nutrients that are great for the breastfeeding mom! Throw in a small handful to your shake for a little power-up.

Chia seeds act very similar to flax seeds, so you can take your pick. I find that chia seeds are easier to find at the grocery store.

4. Oatmeal

In every breastfeeding cookie and bar you’ll find oatmeal. Oatmeal has long been renowned as the ultimate milk booster, but there is really no scientific evidence to support that (as with most things breastfeeding related!)

Many moms swear that oatmeal has boosted their breast milk production, and it has been recommended by both lactation consultants and physicians across many cultures.

One possible explanation for why oatmeal improves lactation is that is is rich in iron. Low iron and low milk supply are often related so boosting your iron levels through diet might be beneficial.

To add oatmeal to your smoothie, I would recommend putting it in first and blending it by itself so that it’s broken down. Once the oats are finely broken down, you can add the other ingredients to blend. You can do this is any blender, but I find it to be super simple in the Nutribullet. You can pour the oats in whole, but it may gunk up your straw or make the smoothie too thick. Just a 1/4 or 1/2 cup of oats is plenty for a lactation smoothie!

Chocolate Peanut Butter Lactation Smoothie

As I mentioned above, I have a shake almost every day. I have three kids three and under so I am always on the go and sometimes a shake is the only thing I am going to get to eat!

While I frequently change my shakes up, this chocolate peanut butter one is one of my go-tos. I love love love chocolate, and this shake lets me indulge in a healthy way. I hope you love it, too!

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I hope you love your lactation smoothie and see an increase in your milk production! What are your other favorite smoothie add-ins?