If you're breastfeeding and feel like you're hungry all. the. time, you're not imagining it.
Your body is recovering from pregnancy and birth while producing breast milk, navigating broken sleep and caring for a newborn. It's a lot of work, so it's completely normal for your appetite and energy to change.
That's why having easy, nourishing postpartum snacks ready to go can make such a difference.
Not another complicated recipe. Just something delicious you can grab with one hand when the other is occupied with a baby.
Why are you so hungry while breastfeeding?
Breastfeeding increases your energy and nutrient requirements, while your body is still recovering from pregnancy and birth.
Add interrupted sleep, unpredictable meal times and very little opportunity to sit down and enjoy a meal, and it's easy to see why snacks become an important part of the day.
The goal isn't to find the “perfect” breastfeeding snack.
It's to have food available that is easy, satisfying and nourishing.
What makes a good breastfeeding snack?
Rather than focusing on one magical “lactation food”, think about combining a few key nutrients.
Energy: Nuts, oats, coconut, tahini and dark chocolate help make this slice an energy-dense snack.
Protein: Hemp seeds and vanilla protein or collagen contribute protein, helping make a snack more satisfying.
Healthy fats: Tahini, cashews, flaxseed and hemp seeds provide fats and contribute to the slice's rich, satisfying texture.
Fibre: Oats, flaxseed, coconut, nuts and seeds contribute fibre, supporting overall digestive health.
Together, these ingredients create a snack that's more substantial than something sweet alone, while still tasting like a treat.
What about “lactation” snacks?
You'll find plenty of recipes marketed as lactation cookies, bars and bites, often promising to increase breast milk supply.
While ingredients such as oats, flaxseed and other nutrient-dense foods can form part of a nourishing diet, there isn't one particular food that can guarantee an increase in milk production.
Instead, we like to think of “lactation-friendly” food as food that helps you meet the increased demands of the postpartum and breastfeeding period.
Nourishment without the extra pressure.
Meet our Rustic Tahini Caramel Slice
Think nutty oat and coconut base, creamy tahini caramel and a dark chocolate top, finished with a little pinch of salt.
It's rich, satisfying and just sweet enough to feel like a treat.
We've added oats, ground flaxseed, hemp seeds and cashews for a combination of carbohydrates, protein, healthy fats, fibre and micronutrients.
And perhaps most importantly, it's make-ahead friendly.
Prepare a batch, slice it up and keep it in the fridge or freezer so there's always something ready to grab.
Keep one beside the feeding chair. Pop one into your bag before heading out. Or reach for one when you've realised it's 3pm and you've somehow only had breakfast.
What's inside?
OATS
A source of carbohydrates and fibre.
GROUND FLAXSEED
Provides fibre and plant-based ALA omega-3 fats.
HEMP SEEDS
Contribute protein, healthy fats and micronutrients.
CASHEWS
Add energy, healthy fats, fibre and minerals.
TAHINI
Provides healthy fats and minerals including calcium and magnesium.
DARK CHOCOLATE
Because postpartum snacks should still be delicious.
Why we love it for the newborn days
Easy to make: One batch gives you multiple snacks to have ready.
Freezer-friendly: Make ahead and portion it up for whenever you need it.
Easy to grab: No plate, cutlery or complicated preparation required.
Nourishing: Made with nuts, oats, seeds and tahini for a nutrient-dense snack.
Actually delicious: Because nourishment doesn't have to mean boring.
What you need
Base
- ½ cup cashews
- ½ cup rolled oats
- ¼ cup shredded coconut
- 2 Tbsp ground flaxseed
- 2 Tbsp hemp seeds
- 1 scoop vanilla protein or collagen
- 1 tsp cinnamon
- Pinch of salt
- 1 Tbsp maple syrup
- 2 Tbsp coconut oil, melted
Tahini caramel
- 4 Tbsp tahini
- 2 Tbsp maple syrup
- Pinch of salt
- Splash of boiling water
Chocolate top
- ½ cup dark chocolate
- 1 Tbsp cacao butter or coconut oil
What you'll do
1. Make your base
- Line a slice tray with baking paper.
- Add the cashews, rolled oats and shredded coconut to a blender or food processor and pulse until you have a coarse meal.
- Transfer to a bowl and stir through the ground flaxseed, hemp seeds, protein or collagen, cinnamon and salt.
- Add the maple syrup and melted coconut oil and mix until everything is well combined.
- Press firmly into your lined tray.
- Place in the freezer to firm up while you make the caramel.
2. Make the tahini caramel
- Add the tahini, maple syrup and salt to a bowl.
- Slowly add a splash of boiling water, stirring as you go, until you reach a smooth, glossy caramel consistency.
- Remove the base from the freezer, spread the tahini caramel evenly over the top and return to the freezer to set.
3. Add the chocolate
- Melt the dark chocolate and oil together over low heat, stirring until smooth.
- Pour over the tahini layer, spread evenly and return to the freezer until completely set.
4. Slice & enjoy
- Remove from the freezer and allow to sit for a few minutes.
- Using a hot knife, slice into squares.
- Store in the fridge or freezer so you always have a nourishing snack ready to grab.
More easy postpartum snack ideas
If you're building your breastfeeding snack stash, keep it simple.
Try:
- Greek yoghurt with berries and granola
- Banana with peanut butter
- Wholegrain toast with avocado and egg
- Cheese and wholegrain crackers
- A smoothie with milk, yoghurt, fruit and nut butter
- Nuts and dried fruit
- Homemade muffins or energy bites
You don't need to eat perfectly after having a baby.
You need food that is accessible, nourishing and realistic for the season you're in.
Because postpartum nutrition isn't about adding another job to your list.
It's about making sure you're nourished while you're busy nourishing someone else.
