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.
Reasons to Love this Recipe
- 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
- 1 ¼ cups gluten free oat flour homemade or store-bought
- ½ cup tapioca flour
- ½ cup ground flax
- 3 tablespoons brewer's yeast
- ½ teaspoon cinnamon
- 1 teaspoon baking soda
- ½ teaspoon salt
- 2 eggs (Note 1 Flax Egg)
- ⅓ cup raw honey
- ⅓ 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 ¼ cup blueberries plus more for topping (Note 2 Frozen)
- 1 tablespoons oat flour
- Muffin tin and liners
- Mixing bowls
- 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.