Boost your breast milk supply with healthy blueberry lactation muffins. They’re made with the classic combination of oats, flax and brewers yeast to help with supply. They’re also dairy free, gluten free and nut free for all the mamas who have babies with sensitive tummies.
As a nursing mom, one of my biggest questions is always, am I producing enough milk for my baby? Most of the time the answer is yes! But there are some things you can do to encourage your supply and even boost it at times.
At the beginning of my nursing journey I had a large oversupply and was able to stock hundreds of ounces in our freezer (thank goodness!). But as my supply regulated, I started to work, and Cooper started sleeping through the night, I noticed a dip and got worried.
I instantly started googling all things milk supply and how to increase it. I also met with a lactation consultant and she shared so many tips with me.
Why You’ll Love these Blueberry Lactation Muffins
- It includes all the ingredients known to boost milk supply.
- They’re free from the most common baby allergies (gluten, dairy, and soy), so anyone can enjoy them.
- They’re bursting with blueberries.
- It’s a quick snack, perfect for any new mom.
- Easy to customize with different fruit, nuts, or chocolate chips.
Grab These Ingredients
Here are the ingredients for this lactation recipe. Some are pantry staples and are easy to find in grocery stores or online. Jump down to the recipe card at the bottom of the post for exact measurements.
- Oat flour: purchase storebought or make homemade oat flour with rolled oats. We use gluten-free rolled oats to make it.
- Tapioca flour: like in our healthy banana muffins, this adds texture to gluten-free muffins.
- Ground flaxseeds: a main ingredient in the combination of ingredients to boost supply. It also adds a lot of fiber. We use organic ground flax seed, but you can also use flax meal.
- Brewer’s yeast: another great addition for milk supply. I find brewer’s yeast easily online.
- Eggs: to help bind the muffins. If you or your baby can’t do eggs, make flax eggs instead.
- Cinnamon, vanilla, baking soda, and salt: for flavor and rise.
- Honey or maple syrup: I like using a refined sugar-free option, but you could swap this for brown sugar.
- Nut Milk: brings the mixture together and keeps it dairy-free.
- Coconut oil: adds healthy fats and binds the muffins. You could use melted butter or plant-based butter.
- Blueberries: use fresh if possible but frozen works too.
Milk Supply FAQ:
Does brewer’s yeast really increase milk supply?
The combination of brewer’s yeast, oats, and flax together helps increase breast milk production, according to my lactation consultant. It will help but it alone won’t be the reason for a huge increase in supply.
How Can I Increase my milk supply?
This could be a blog post itself, but I wanted to briefly share a few things that my lactation consultant shared with me:
- Nurse/pump often! Aim to nurse and/or pump at least 7-8 times per day (that may mean getting up at night to pump if baby is sleeping).
- Drink water! Breast milk is made up of mostly water so you need to be drinking enough.
- Eat lactation-boosting foods (like these blueberry muffins!)
- Focus on de-stressing! Easier said than done, but find time to relax and tell yourself you trust your body and you’re making enough (because most of the time you are!)
- Add in some power pumps to mimic a baby’s growth spurt. Pump for 20, rest for 10, pump for 10, rest for 10, pump for 10.
Here’s a great video on how to increase milk supply.
What supplements should I take to increase my milk supply?
The best supplements to take are Mother’s Milk Tea, Brewer’s Yeast and other supplements like Fenugreek. Note: some women notice a decrease in supply when using Fenugreek (like me!) so do what works for your body.
There are also awesome pre-made supplement’s like Majka’s Lactation Booster (Fenugreek free!).
Which oats are best for lactation?
All oats are great for lactation because they’re a great source of healthy carbs and fiber. My favorite are gluten free rolled oats.
This recipe calls for oat flour, which is just ground-up oats. We have a detailed post on how to make oat flour or you can purchase oat flour in the grocery store.
What are lactation cookies?
Lactation cookies a snack or recipe that usually contains oats, flax and brewer’s yeast to help aid in milk supply. Not only are they great because they include milk-boosting ingredients, but they’re great to have on hand for new mamas with no time to make a snack. I love this recipe from Ambitious Kitchen.
How many lactation muffins should I eat?
At least one a day is good, but you can definitely eat more than one if you want! I like to have one in the morning with a green smoothie and one in the afternoon as a snack.
How to make lactation muffins:
Start by mixing all of the dry ingredients in a small bowl then mix the wet ingredients in another bowl. Whisk the two together, being careful not to overmix.
Next, mix the blueberries with 1 tablespoon of oat flour to help them not sink to the bottom of the muffins. Mix them in then fill muffin tins all the way to the top. Bake for 20-24 minutes or until a toothpick inserted in the center comes out clean.
Are blueberry muffins healthy?
These blueberry lactation muffins are really healthy! They’re a great source of healthy carbs and fiber and they’re also gluten free, dairy free and nut free for those with allergies or babies who have sensitive tummies.
If you love this recipe, don’t forget to follow me on Instagram and tag me with @what_mollymade so I can see it and feature you!
More healthy muffins:
- Chocolate chip almond flour muffins
- Gluten free pumpkin muffins
- Healthier lemon poppy seed muffins
- Chocolate banana blender muffins
Blueberry Lactation Muffins
Save this Recipe!
Ingredients
- 1 1/4 cups gluten free oat flour homemade or store-bought
- 1/2 cup tapioca flour
- 1/2 cup ground flax
- 3 tablespoons brewer's yeast
- 1/2 teaspoon cinnamon
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 2 eggs (Note 1 Flax Egg)
- 1/3 cup raw honey
- 1/3 cup unsweetened vanilla almond milk or coconut milk
- 2 tablespoons coconut oil melted and cooled
- 1 teaspoon vanilla extract
- 1 teaspoon lemon juice or apple cider vinegar
- 1 1/4 cup blueberries plus more for topping (Note 2 Frozen)
- 1 tablespoons oat flour
Instructions
- Preheat the oven to 350°F. Line 9-10 muffin cups with liners and spray the liners with nonstick cooking spray (I like coconut oil spray).
- In a small to medium bowl, whisk together the oat flour, tapioca flour, ground flax seed, brewers yeast, cinnamon, baking soda and salt.
- In a separate large bowl, whisk together eggs, honey, vanilla, almond milk, coconut oil and lemon juice until smooth and well combined. Add dry ingredients to wet ingredients and stir until just combined.
- In the same bowl the dry ingredients were in, add the blueberries and toss with 1 tablespoon of oat flour. This helps them not sink to the bottom of the muffins. The batter will be very thick.
- Use a large spoon to fill the prepared muffin liners all the way to the top, but not over the top. It should fill 9 to 10 muffin cups. Place a few extra blueberries on top of each one before baking. Bake in the preheated oven for 20-24 minutes or until a toothpick inserted comes out clean.
- Transfer muffin tin to a wire cooling rack and allow to cool for 5-10 minutes then remove the muffins from the tin and allow to cool completely or serve warm.
Notes
Equipment
- Muffin tin and liners
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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Is it 1 regular egg and one flax egg? Or 2 flax eggs? Also did anyone see an increase in their milk supply mine is gone I really want these to help. I’ve tried a lot of supplements 🙁
Sorry that’s a little confusing! It’s ‘see note number 1’ to swap for a flax egg. The swap in the notes is for 2 flax eggs. Thanks!
I’m not worried about eating gluten free. Can I use all purpose flour in place of the tapioca flour? If so, how much? Thanks so much! Can’t wait to make these.
Hello!! Yes, you should be able to swap it 1:1. Thanks!
I wanted to love these because I love the idea of a healthier and lactation-supporting blueberry muffin, but these were really missing in flavor. They are pretty bland, which is obvious if you look at the ingredient list. I think the only way to make these worth the expensive ingredients is to turn them into a spice muffin like apple cinnamon (with nutmeg, allspice, clove, etc.). They were edible, but I won’t make them again. 🙁
I’ll note that I used frozen blueberries, which probably have less flavor than fresh. Also, the baking temperature seemed to be off for me. At 10 minutes, the sides were already browning. I decreased temp to 325 F for remainder of bake.
Thanks for the feedback, Mary Beth! You could definitely add more cinnamon or spice. They’re not super sweet intentionally, but you could add a bit more honey or even a crumb topping would be good! As for the oven temps, everyone’s can vary (up to 20 or more degrees somtimes), so it’s always good to check yours and adjust recipes based on looks, so adjusting the bake temp or time is the right move!
I made bread instead of muffins. I baked it using parchment paper and baked for 50 minutes. I took it out of the pan and baked it on the parchment paper the last 10 minutes. I did not have oat flour so I blended oats. I used eggs instead of flax egg. I used hemp/flax combo, blended well. Ceylon cinnamon (or more expensive) is important. Fresh firm berries worked well. No chocolate needed. The loaf baked well, was moist and flavorful.
Thanks Michelle!
I also really enjoyed these. Not sure why some people said they tasted bad. I made half a batch with blueberries and the other half with chocolate chips. Also, I only had regular oat flour at home. Tasted great thank to!
Thank you!!
I don’t understand the comments saying these are horrible tasting. They are really good! The texture is moist also, but obviously since wheat flour isn’t being used the texture will not be the same as a typical muffin. I added extra cinnamon & didn’t use gluten free oat flour, just regular. These are wonderful. I made a large batch to freeze for post partum. Thank you for this recipe!! Seriously, these are yummy, I really don’t understand the comments saying these are gross! & I also am trying them pregnant with food aversions (even in the third trimester!) Thanks again!
These were pretty good as far as lactation support options. I’m a birth doula and baked these for postpartum support. I couldn’t find brewers yeast locally so I used nutritional yeast. I also drizzled the top with additional honey!
Thanks Maggie!
Don’t make these guys just follow a muffins recipe and add the oat yeast and flax this is gross
I’m not so sure this recipe’s destiny was to be blueberry or muffin. I made a batch as written, and was put off by the taste but needed the milk supply. I tried to take it like medicine, but I could only manage it for about a week before the taste got to me.
I remade the recipe, but ran out of blueberries, honey, and muffin cups. Instead, I used white chocolate chips, maple syrup, and baked in a 9″ round to make a cake. 1000 times softer, not so stale, almost like a pumpkin spice cake. Adding some additional spices or herbs might also improve the taste, but at least the maple syrup and cake adjustment fixed the moisture issue. I cut the cake into as many pieces as muffins (9 to 11ish) and will be happily enjoying them until my next iteration.
Thanks for the recipe!
Made these and they are wonderful but I did add ground fennrl and 5 seed mix because I like seeds. I just started using them so dont know about increasing milk yet
Nah, these are horrible tasting and the texture just isn’t inviting. I’ll keep them and eat them, purely for the sake of the benefits of the ingredients 🤣 I’ll eat anything at 2am, if I’m starving enough!
Horrible tasting muffin