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Make it easier to feed yourself (or a loved one) after a new baby comes with these easy postpartum snacks. You can meal prep or stock the freezer with nutritious, yummy snacks to easily nourish yourself…even when you’re busy and exhausted!
To make it easier to feed yourself in the weeks after a new baby comes, these postpartum snacks are here to help. They include my favorite snacks to prep in advance or to quickly make in the moment to give you lots of options.
Each one packs nutrients including protein, fiber, beneficial fats, calcium, and more to help give you the calories and nutrition your body needs.
Whether breastfeeding or not, bottle feeding, or pumping, new moms (and dads) have special needs during this window with a new baby, so I hope these ideas take some of the work off your plate. Scroll down for lots of ideas for postpartum snacks—or use the TOC below to jump right to the idea you want.
(You may also like my big list of freezer meals, easy toddler meals if you have an older child, and healthy pregnancy snacks.)
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No-Bake Chocolate Granola Bars
With just a handful of flavorful ingredients (including chocolate and peanut butter), these crispy no-bake Chocolate Granola Bars are delish as a snack or dessert. They take only 10 minutes to make and you can store them in the fridge or freezer for weeks.
With about 10 minutes of prep time, you can make the most delicious homemade granola bars to last for many snack times to come. These bars are easiest to slice after chilling a bit, so plan to let them firm up in the fridge before you cut them.
Peanut Butter Oatmeal Energy Balls
Make a batch of these no-bake Peanut Butter Oatmeal Energy Balls to have on hand for a naturally sweet postpartum snack whenever you need one. They can help satisfy cravings for sweetness, but also include oats, chia seeds, and more nutritious ingredients.
Use almond butter if you prefer in place of the peanut butter.
These no-bake bites taste like a cross between oatmeal raisin and peanut butter cookie dough. I use natural creamy peanut butter (like the kind from Smuckers), and it works really well.
Favorite Lactation Cookies
This easy Lactation Cookie recipe is full of healthy ingredients to help mamas keep up their energy, even on the longest of days—and are So Darn Delicious.
This easy Lactation Cookie recipe (with chocolate chips) is so good for breakfast, treats, or afternoon snack. They’re egg, dairy, and gluten-free and are great to share with the kids, too.
Strawberry Smoothie with Yogurt
This Strawberry Smoothie recipe has just 3 ingredients and can even be made ahead of time.
You can use fresh or frozen berries in this simple Strawberry Smoothie and the results will have a texture that is similar to drinkable yogurt. To make it thicker and to try different flavor options, see the Notes at the end of the recipe.
Easy Lactation Smoothie
Blend a delicious and nourishing Lactation Smoothie to boost energy and milk supply—even if you have only one free hand to make it! Plus, find nutritious add-ins to make it even more satisfying.
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!
Chocolate Protein Shake
Prep a batch of these protein shakes for easy snacks for yourself. Each has fiber, protein, and beneficial fats to help nourish your body and keep you full.
With an easy method and nutritious ingredient list, this shake is a great on-the-go breakfast or snack for any age—toddler to adult. It stores in the fridge for up to 3 days, too.
Chocolate Chia Pudding
With just a few simple ingredients, you can make the yummiest creamy Chocolate Chia Pudding that’s both delicious and nutritious. We love this most for breakfast, but it’s a great snack or dessert, too.
With just a few simple ingredients, you can make the yummiest creamy Chocolate Chia Pudding that’s both delicious and nutritious.
Favorite Coconut Chia Pudding
Transform simple ingredients into nutrition-packed Coconut Chia Pudding. It’s a perfect kids breakfast or snack that parents will enjoy, too!
I like to use canned full-fat coconut milk for the best flavor and creamy texture, though you can use “light” coconut milk if that’s what you can find at your store.
Easy Chickpea Fritters
They are easy to adjust for allergies, can be made on the stovetop or in the air fryer, and are great with a range of dipping sauces including Cucumber Yogurt Sauce, salsa, guacamole, hummus, and ketchup.
With just a few ingredients and a quick cooking time, these Chickpea Fritters are a protein–packed meal that’s ready in under 20 minutes. (And they reheat well for the future, too!)
Easy Chicken Fritters
You can use any cooked chicken you have on hand, either leftover or purchased cooked from the store, as the base of this recipe. Then, you can make these tender chicken fritters in just a few minutes, with or without the addition of vegetables, as an easy meal component.
With just a few ingredients, you can transform chicken into the yummiest Chicken Fritters to share with the kids. These are great as a baby-led weaning food, a nutritious finger food, or just a delish family dinner option.
Black Bean Brownie Bites
Mix up healthy brownies with extra nutrients from black beans. They are just sweet enough, bake in about 10 minutes, and are so yummy to share with the kids!
You can add sprinkles to make these fun or leave them plain—either one works! Serving size is 2 brownie bites.
Protein Banana Muffins
Packed with protein and calcium, this easy muffin recipe is easy to eat with one hand and is super satisfying, making it a yummy postpartum snack.
Make quick work of breakfast or snack time with this satisfying (and so yummy) Protein Banana Muffins recipe. It’s a delicious mix of nutrients and perfect to make ahead and share with the kids.
Favorite Oatmeal Muffins
These baked goodies have a solid dose of oatmeal for fiber, whole grains, and complex carbohydrates, yet are naturally sweet and tender—like a classic muffin should be.
With an easy one-bowl method and the most delicious flavor, these Oatmeal Muffins are nutritious and so yummy.
Favorite Peanut Butter Muffins
These muffins for kids (or adults) are great on their own for breakfast or snack, or you can top them with butter and/or honey. You can choose one add-in for the whole batch or do a mixed batch to please everyone. And they work as full-size or mini muffins.
Tender, flavorful, and packed with protein, these Peanut Butter Muffins can have any add-in your family likes and they store well for days (or longer in the freezer). They’re great to prep ahead and enjoy all week.
Spinach Egg Muffins
Savory little muffin bites are a great postpartum snack or easy meal since they are loaded with nutrition.
These mini Spinach Egg Muffins mix up in minutes and are one of our go-to easy meals. They’re packed with iron and protein, and you can make them ahead and stash them in the fridge until you need them for the kids.
Frequently Asked Questions
Foods rich in protein and beneficial fats that can be eaten with one hand are great postpartum snacks. See this post for many ideas!
Many believe that oats and foods with oats can help milk production, and also proper hydration can help, too.
Satisfying, nutritious snacks from a mix of food groups that are easy to eat can be helpful for new moms to feed themselves even when tired and busy.
Best Tips for Postpartum Snacks
- Aim to include protein and/or healthy fats in each snack to help keep yourself full through this tiring time.
- Remember to hydrate during pregnancy and postpartum and enjoy hydrating foods and drinks like Watermelon Juice, especially while breastfeeding.
- Pick up easy store bought snacks such as trail mix, yogurt, diced fruit, bananas, apples, cheese sticks, prepared chicken or shrimp, roasted nuts, nut butter, avocado, whole grain crackers, Greek yogurt, and smoothie pouches.
- Listen to your hunger and eat accordingly as it may vary during the postpartum period.
- Include foods rich in omega-3 fatty acids including nuts, seeds, fish like salmon, and more.
