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.) This postpartum snack or meal is 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, Strawberry Smoothie with Yogurt, and how to meal prep smoothies to get a little ahead.
Ingredients You Need
To make this easy lactation smoothie you need to have the following ingredients on hand. This postnatal vitamin and protein powder combo adds even more nutrients to your lactation smoothie. (Sponsored)
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 to your lactation smoothie.
Step-by-Step Instructions
Here’s the basic steps for making this lactation smoothie. Scroll down to the bottom of this post for the full how-to instructions. TIP: See the Notes section of the recipe for five additional flavor options, including three that add veggies to the mix.
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.
How to Store
Store leftover lactation smoothie 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.
I’d love to hear your feedback on this recipe if you try it, so please comment below!
Snacks for Breastfeeding and New Moms
Favorite Lactation Cookie Recipe
Best Freezer Meals for New Moms & Dads
Favorite Pregnancy Smoothie
This post was first published August 2021.
