Recipes for Better Milk Production

It’s no secret that when breastfeeding, your baby eats what you eat.  This is why so many doctors stress the importance of maintaining a healthy, alcohol-free lifestyle even after giving birth.  When your baby depends on your breastmilk for nutrition, it’s vital that you provide yourself with the best nutrition as well.  Through recipes for better milk production, you can ensure that your baby gets the nutrition they need

Caring for your baby requires caring for yourself! By taking advantage of recipes for better milk production, you can increase your milk supply while protecting your own health. While nursing, maintain healthy nipples with Dr. Nice’s Moisturizing Nipple Gel, the all-natural solution for sore, chapped nipples. 

Just because you are no longer “eating for two” doesn’t mean your diet won’t affect your baby.  In this blog, we’ll be sharing recipes proven to increase milk production through a healthy, balanced diet.


While there’s little proof that any specific foods increase milk supply, there’s no doubt about the role that a healthy, balanced diet plays in milk production.  Doctors recommend breastfeeding mothers fill their plates with fruits, vegetables, and whole grains with a balanced supply of protein.

It’s important to note that “nutritious” food doesn’t necessarily mean turning to “diet” food. Breastfeeding mothers are advised to consume more calories than usual in order to keep up with the demand that milk production creates.  

This time in your life is miraculous; enjoy it to the fullest with easy, delicious recipes for better milk production!

Overnight Oats

Our first recipe is a breeze, with absolutely no cooking required!  Simply gather your ingredients, mix thoroughly, then let sit overnight. 


  • ½ cup oat milk
  • ½ cup rolled oats
  • 1 tablespoon of powdered peanut butter
  • ½ tablespoon of chia seeds

Chia seeds and powdered peanut butter give this meal an extra boost of protein, making it the ideal breakfast for a sleepy mom on the go.  For extra flavor, top these oats with diced bananas!

Rather than unhealthy oil found in many traditional peanut butters, this recipe is full of the nutritionally rich oil of chia seeds.  Chia seeds are loaded with antioxidants and vitamin C, helping you stay well and energized through the breastfeeding process. 

Sweet Potato Hash

Commonly described as a “superfood,” sweet potatoes are incredibly nutrient-dense, making this ideal for boosting milk production.  In addition to being high in protein, eggs are rich in vitamin D, iodine,  and  omega-3 fatty acids, making them the ideal food for breastfeeding mothers


  • 2 sweet potatoes
  • 1 egg
  • Olive oil
  • Salt/ pepper
  • 2 crushed garlic cloves

Begin by dicing your sweet potatoes.  In a pan, sauté crushed garlic in olive oil over medium heat until it’s golden brown and aromatic.  Throw your diced sweet potatoes into the hot oil, allowing the outsides to brown.  Once the sweet potatoes have softened, carefully crack an egg into the center of the pan, then bake in a 375-degree oven until the egg has fully cooked.  

Season and enjoy!

Chicken and Veggie Soup

When breastfeeding, a mother should take care to drink as much water as possible.  By keeping up your fluid intake, you can access better milk production and keep your baby as full as possible.  With this chicken and veggie soup, you’ll have no problem sipping all the nutritious broth you need to stay fully hydrated!


  • 1 pound of cooked chicken
  • 3 carrots
  • 3 cups of spinach or kale
  • 4 cloves of garlic
  • 1 onion
  • Broth 

Begin by chopping all your vegetables into small, bite-sized pieces.  In a heated pot, sauté your onion, carrots, and garlic together until all have reached a fragrant, golden brown.  Toss kale or spinach into the pot, then stir long enough to wilt the greens.  This step should only take a few minutes.

Add your cooked chicken to the pot, then cover with broth.  The amount depends on personal preference, but we recommend using as much as possible.  Remember, the goal is to create a delicious, filling soup that keeps you fully hydrated!

Self-Care for Better Milk Production

It’s not unusual for new mothers to become so caught up in the process of caring for their precious newborns that they forget the importance of taking care of themselves.  Despite the maternal impulse to put your baby before all others, it’s important to remember that your baby benefits from your being the healthiest, happiest, most comfortable self!

As you breastfeed, stay comfortable by protecting the health of your skin.  By using Dr. Nice’s Moisturizing Gel, you can breastfeed to your heart’s content without fear of sore, chapped nipples.  

Designed by a renowned lactation consultant, this patented, vegan formula allows you to seamlessly move from application to breastfeeding without stopping for clean-up. As the only lanolin-free nipple gel on the market, this product can provide immediate, cooling comfort, filling small cracks in skin to seal in moisture and provide a protective barrier.

Remember to take care of yourself, inside and out, with recipes for better milk production and products that allow you to comfortably care for your baby.  


Comments are closed