Breastfeeding a baby takes A LOT of fuel! To celebrate Fall, we’ve collected the best healthy lactation recipes featuring pumpkin or pumpkin spice. These easy healthy pumpkin recipes will help boost milk supply and give you energy to make it through the day!
These are some of the best breastfeeding pumpkin recipes because they are actually good for you! This list is so much more than just a list of lactation cookie recipes. It includes lactation boosting recipes for every meal, plus snacks.
While all the lactation cookie recipes out there are tempting, there are definitely healthier foods to increase milk supply.
So, this list focuses on other meal ideas to boost milk supply besides cookies. Though you will find a few healthy versions below.
Breastfeeding and Pumpkin
Pumpkin is actually a galactagogue! Not only is it super tasty, but it’s also a food that helps you produce more breast milk.
Is Pumpkin Good for Breastfeeding?
Yes, pumpkin is an excellent food for breastfeeding mothers because of it’s high nutrient content and it’s ability to help make more breast milk.
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Here are the benefits of eating pumpkin while breastfeeding:
- high in Vitamin A, C and beta-carotene which can boost immunity.
- a good source of vitamin E, iron and folate
- high in fiber which can help curb your appetite and aid in weight loss
- can help you produce more breast milk according to this study
Below you will find a variety of recipes that can boost milk supply including pumpkin smoothies, no bake pumpkin treats, pumpkin muffins and lots of pumpkin oatmeal recipes.
There are ideas for breakfast, lunch, lactation snacks and even dinner that all include pumpkin.
All of these recipes also include nutrient dense, breastfeeding friendly foods.
The list includes paleo, clean eating and gluten free lactation recipes. Most of the recipes are low sugar or sugar free. And all of these recipes are dairy free!
Dairy is one of the food groups that can be problematic while breastfeeding. Read more about the foods to avoid while breastfeeding.
This means NO GUILT when it comes to eating!
If you are still struggling to lose the baby weight postpartum, these breastfeeding diet tips can help.
Feed your body well so that you can feel your best and produce an abundant supply of quality breast milk for your baby.
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Best lactation foods
All of these recipes include foods that support a healthy milk supply. What are the best foods to increase lactation?
- Oatmeal
- Flax seed
- Coconut
- Fennel
- Chickpeas
- Fenugreek
- Lentils
- Brewer’s Yeast
- Nuts – almonds, cashews, walnuts and macadamia
This is just the short list! There are many more foods called galactogogues that can help boost milk supply and nutrition while nursing.
Need a meal plan with foods you can eat? Sign up for our email list below and we’ll send you a blank meal plan printable PLUS a done-for-you breastfeeding meal plan pdf with breastfeeding friendly meal ideas.
Healthy Lactation Recipes with Pumpkin
What’s the best part of fall?? Pumpkin and pumpkin spice! These are some easy recipes to feed your cravings and boost milk supply.
Most of these recipes are not specifically called “lactation recipes”, but rather include foods that are known to be beneficial while breastfeeding.
Check out our week of clean eating plan for Fall for more recipes ideas with Fall foods.
Oatmeal Lactation Recipes for Fall
Oatmeal is one of the best foods for breastfeeding moms to eat. There is nothing like a warm bowl of oatmeal on a brisk Fall morning.
But that’s not the only way to eat oatmeal while breastfeeding!
Here are a few unique recipe ideas featuring oatmeal and pumpkin to help increase milk supply.
Gluten-Free Pumpkin Oat Pancakes from Cookie + Kate –Pancakes made with oatmeal are an easy gluten free alternative to wheat flour. The pumpkin in these pancakes makes them so fluffy.
Pumpkin Lactation Muffins Recipe (Healthy – Dairy Free, Gluten Free, Refined Sugar Free) from Birth Eat Love – These pumpkin lactation muffins for breastfeeding are perfect for a grab-and-go breakfast. And way healthier than most pumpkin muffin recipes you come across. Add chocolate chips to make them even yummier.
Healthy Pumpkin Chocolate Chip Oat Bar (Vegan and Gluten Free) from Ambitious Kitchen –If you are looking for a lactation treat that is still good for you, give these gooey bars a try.
Pumpkin Lactation Cookies from Birth Eat Love – a healthier lactation cookie recipe with oatmeal. These cookie use less sugar and are gluten free and dairy free. Easy one bowl recipe to cure your pumpkin spice cravings.
Healthy Pumpkin Lactation Bread from Birth Eat Love – a healthy version of the pumpkin bread we all love made with oatmeal!
Pumpkin Lactation Smoothie Recipes
These pumpkin lactation smoothie recipes are perfect for keeping your milk supply up while breastfeeding. Try these for breakfast or a snack.
Pumpkin oatmeal smoothie (to boost milk supply) from Birth Eat Love – This super creamy smoothie has oatmeal and tastes like pumpkin in a glass. It also includes lactation protein powder for an added boost to your milk supply.
Pumpkin Pie Green Smoothie from Minimalist Baker –For a twist on the normal pumpkin smoothie, try this one to increase lactation. It has coconut milk and green powder for milk supply.
Pumpkin Pie Protein Shake from Joyful Messes– is the perfect healthy substitute for Pumpkin Spice Lattes from Starbucks for breastfeeding moms. It uses a plant based protein powder to give you an extra boost.
Love smoothies and shakes? You have to try this new plant based protein powder made just for breastfeeding Moms. It’s called Milk Dust and it’s an easy way to get the added nutrients you need while breastfeeding AND boost your milk supply. It’s great in smoothies or as a shake. Check it out here!
No Bake Pumpkin Lactation Recipes
All of the recipes in this section can be made on 1 bowl or in the food processor. They are super easy and can be made in just a few minutes. Make a big batch of these easy no bake lactation recipes and store in the freezer for when you need a quick, but filling breastfeeding snack.
No Bake Pumpkin Energy Balls from Birth Eat Love – Quick, easy and like a little ball of pumpkin pie. These energy bites feature oatmeal, chia seeds and coconut oil to boost milk supply.
Almond Chocolate Chip Energy Balls from Layers of Happiness– For a more subtle pumpkin recipes try these awesome little treats featuring pumpkin seeds rather than pumpkin puree like many of the other recipes. The almonds, hemp seeds and the coconut flakes make this an super healthy lactation booster.
Mini Pumpkin Pie Bites from Tasteaholics –these keto fat bombs are so easy to make. Fat bombs are a great way for breastfeeding moms to boost healthy fats and milk supply while trying to loose the baby weight.
Vegan Pumpkin Lactation Recipes
Eating vegan while breastfeeding? Try out a few of these vegan recipes to boost milk supply!
Paleo and Vegan Pumpkin Cheesecake Dip from Ancestral Nutrition– A perfect snack for breastfeeding! This dip goes well with sliced apples. It is made with coconut cream so it is a good dairy free breast milk boosting snack.
Naturally Sweetened Spiced Chai Pumpkin Tea from Recipes to Nourish – Doyou love pumpkin lattes, but are avoiding coffee and dairy while breastfeeding? This Chai Tea version is for you! This lactation tea is made with the milk boosting herb fennel, and includes coconut milk, making it a awesome dairy free alternative to the classic Starbucks version.
Vegan Pumpkin Quinoa Breakfast from Cotter Crunch – this recipe is an amazing way to start your day. Eating quinoa for breakfast can give you an energy boost and keep you full longer. It also includes coconut cream and coconut oil, both of which are great for producing high quality breast milk.
Vegan Pumpkin Pie Overnight Oats from My Darling Vegan – The oats and coconut milk make this a filing breakfast (or snack) for boosting breast milk supply. Make a few of these a a time to save time and have an easy snack whenever hunger strikes. These jars are perfect for making overnight oats.
Easy Fall Recipes for Lactation Meals
There are even easy dinner recipes featuring pumpkin that can increase your milk supply! Save the leftovers for an easy lunch the next day.
Roasted Pumpkin & Fennel Soup from Happy Hearted Kitchen- A healthy and hardy soup recipe for cool Fall evenings. The fennel in this recipe is perfect for increasing milk supply.
Vegan Slow Cooker Pumpkin Curry fromThe Foodie Dietitian –This easy lactation meal is loaded with foods to increase milk supply. It has garlic, curry powder (which has the milk booster fenugreek), chickpeas and coconut milk. And WIN, it’s made in the crock pot!
Curried Red Lentil and Pumpkin Soup from Budget Bytes –Another great lactation meal for dinner that includes the milk booster lentils and garlic.
Love soup? Here are 9 more soup recipes that boost breast milk supply!
With so many delicious choices it is easy to eat foods everyday that build milk supply.
Additional Resources for Boosting Milk Supply
These are some additional articles that can help you learn more about milk supply and eating healthier while breastfeeding.
Breastfeeding Meal Plan for Healthy Mom + Baby
No Bake Chocolate Lactation Bars Recipe
Lactation Recipes for Making More Breast Milk
The Ultimate List of Food for Pregnancy and Breastfeeding
Struggling with losing the baby weight? Check out the Postpartum Cure, one of my favorite online courses to help you master your milk supply and lose the baby weight. This program walks you step-by-step through postpartum recovery the SMART way – using nutrient dense foods and the right kind of exercise. Find out how you can join here!
Healing Freezer Meals for Postpartum and Breastfeeding is an ebook that guides you through making freezer meals that are breastfeeding friendly. This is a quick and easy way to stock up on foods that build milk supply and support your healing postpartum. These real food freezer meals are perfect for busy moms. Get your copy to get started today!
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