One-handed Snack Hacks for Breastfeeding Mamas

One-handed Snack Hacks for Breastfeeding Mamas

As a mom of 4, I've had to breastfeed and snack my way through 4 babies and 4 weight loss journies. I can't tell you how important healthy snacks are when it comes to keeping up your milk supply and energy levels, especially in the early stages of breastfeeding. As you are establishing your milk supply, it is really important you keep a lot of healthy nutrients 

Balancing Snacking and Breastfeeding

Embarking on the journey of new parenthood often means navigating a sea of unexpected challenges. For breastfeeding moms, the constant juggle of feeding schedules and sleep deprivation can turn eating well into a Herculean task. It's not just about grabbing whatever is at hand; it’s about finding that perfect blend of convenience and nutrition. 

Nutritious, easy-to-eat snacks become a linchpin in this delicate balancing act. They stand in the gap, ensuring that despite the whirlwind of diaper changes and soothing cries, you're fuelled and ready to face each new day. The goal is to keep these snacks within arm’s reach, making it simpler for you to maintain your health and energy without skipping a beat. 

Key Takeaways: 

  • Nutritious snacks are essential for breastfeeding moms to maintain health and energy. 
  • Easy-to-eat, one-handed snack options provide convenience in the busy life of new parents. 
  • Preparing a variety of wholesome snacks ahead of time ensures you're always ready to meet the day's demands. 

Why Snacking Matters for Breastfeeding Moms

Breastfeeding moms know, their bodies worked hard to bring a new baby into the world. Now, they face the challenge of meeting their own nutritional needs while ensuring enough milk production for their little ones. Snacks rich in healthy fats, like almond butter or avocado toast, have become lifesavers. These options not only satisfy hunger but also pack in the healthy breastfeeding snacks full of nutrients and extra calories essential for postpartum recovery and milk-making benefits. One-handed snacks, ranging from granola bars sprinkled with chocolate chips to a quick handful of trail mix, provide a great way to maintain energy levels without missing a beat in the busy life of a new parent. The best part? They can easily fit into a diaper bag, making them accessible anytime, anywhere. By reaching for these nutrient-dense foods, new moms help boost supply, keep their energy up, and ensure they're getting enough of the good stuff to support their baby’s growth and their own health. 

The Ultimate One-Handed Snacks List

In the life of a breastfeeding mom, finding the right snack can often feel like a strategic mission. Balancing the scale between convenience and nutritional value seems daunting. Yet, imagine a selection that effortlessly brings together homemade and prepackaged options. These choices are not only easy to manage one-handed during a nursing session but also pack a punch in terms of health benefits. They are the epitome of what every new mother needs—a blend of taste, convenience, and nutrition. The ultimate list of 15 one-handed snacks caters specifically to breastfeeding moms. It simplifies snacking without compromising on the quality or variety of food. This list spans from energy bites enriched with galactagogues to tasty prepackaged granola bars. Every snack is a stepping-stone towards maintaining a healthy breastfeeding journey for both mom and baby. 

Nutrient-Dense Homemade Options

As new moms, you've likely found that breastfeeding demands not just your time, but also your energy. Hence, incorporating nutrient-dense homemade options into your diet is crucial. These snacks do wonders for boosting your milk production and ensuring you're consuming enough healthy fats and essential nutrients. 

Let's dive into some options:

  • Lactation cookies: Packed with brewer's yeast, oats, and flax seeds, these cookies could become a breastfeeding mum's best friend. Simply mix the ingredients, form into cookies, and bake. They’re not just great for milk-making benefits but also satisfy those sweet cravings. 
  • Energy bites: Combine oats, peanut butter, chia seeds, and dark chocolate chips in a large bowl. Roll the mixture into balls. These bites are an easy snack you can grab between feedings. They're a fantastic source of protein and healthy fats, critical for postpartum recovery. 
  • Smoothies: Blend fresh fruit, natural yoghurt, and a pinch of sea salt. For an extra boost, add a spoonful of almond or peanut butter. This quick snack is not only refreshing but drenched in vitamins. 

15 One-Handed Snack Ideas for Breastfeeding Mamas:

Lactation Protein Shake: If you haven't tried Milk Dust yet, you've got too! It is the best, one-handed nutritional supplement for breastfeeding mamas. I love it just blended with almond milk, but you can also use one hand to throw some other frozen fruit or veggies in a blender with it! I have a lot of great lactation smoothie recipes that are specifically made for losing weight and keeping your milk supply up, so its a win win! 

Lactation Protein Bites

lactation protein bites breastfeeding snack

These are delicious, and you can make a bunch of them to store in the fridge. I LOVE these made with cocoa powder for a chocolate version too, and you can add chocolate chips to make them like cookie dough bites also!

Ingredients for Protein Bites:

  • 1 cup old-fashioned oats
  • 1/2 cup ground flaxseed meal
  • 1/2 cup almond butter or peanut butter (choose natural, unsweetened varieties)
  • 1/3 cup honey or maple syrup
  • 1/4 cup brewer's yeast
  • 1 scoop Milk Dust protein powder 
  • 1 teaspoon vanilla extract
  • 1/2 cup dark chocolate chips or chopped nuts (optional)


  1. In a large mixing bowl, combine the oats, ground flaxseed meal, brewer's yeast, and protein powder. Stir until well combined.

  2. Add the almond butter or peanut butter, honey or maple syrup, and vanilla extract to the dry ingredients. Mix until everything is evenly incorporated. The mixture should be slightly sticky and hold together when pressed.

  3. If using, fold in the dark chocolate chips or chopped nuts until evenly distributed throughout the mixture.

  4. Using clean hands, roll the mixture into small balls, about 1 inch in diameter, and place them on a baking sheet lined with parchment paper.

  5. Once all the mixture has been rolled into balls, place the baking sheet in the refrigerator for at least 30 minutes to allow the balls to firm up.

  6. Once firm, transfer the lactation protein balls to an airtight container for storage. They can be kept in the refrigerator for up to 1 week or stored in the freezer for longer shelf life.

  7. Enjoy the lactation protein balls as a convenient snack throughout the day, especially during breastfeeding sessions, to help support milk production and provide a boost of energy.

These lactation protein balls are not only delicious but also packed with nutritious ingredients that can benefit nursing mothers.

Apple Slices with Peanut Butter: Sliced apples paired with natural peanut butter offer a satisfying combination of fiber, protein, and healthy fats. I personally like to cut up my apples, then warm up the peanut butter and drizzle it on top! One of my favorite ways to eat an apple and peanut butter, and it is really easy to prep with one hand if you have an apple cutter! If you don't, I learned to cut an apple one handed in large slices, and you can dip them straight into the peanut butter jar. 

Greek Yogurt Cup: Single-serve containers of Greek yogurt provide a protein-rich snack that can be eaten with just one hand. I actually love the flavored greek yogurts that are low in sugar because they taste like you are eating a dessert! You can even add some light whipped cream on top and it tastes so good! 

Baby Carrots with Hummus: Baby carrots dipped in hummus offer a crunchy, satisfying snack packed with fiber and nutrients. I LOVE hummus while breastfeeding because chickpeas are really good for milk supply! Carrots are super filling with a lot of fiber, and so easy to dip in your hummus. You can also do cherry tomatoes or baby cucumbers too!

Hard-Boiled Egg Sandwiches: Hard-boiled eggs are a portable source of protein and can be seasoned with a sprinkle of salt and pepper for flavor. I like to cut the hard-boiled eggs in half, then put some turkey in the middle for extra protein! You can even squirt a little mustard and it tastes just like an amazing sandwich! 

Banana Peanut Butter Sandwich: Slice your banana in half and put peanut butter on both sides. You can add a sprinkle of chocolate or peanuts, and it makes a really good little sandwich or snack! I've even put thin slices of apple on my banana sandwiches, and it tastes so good! 

Whole Grain Crackers with Tuna Salad: Top whole grain crackers with prepared tuna salad for a protein-rich snack that can be eaten with one hand. I get the pre-made tuna salads in the packets, so I just have to open and pour into a bowl. Then I just grab a cracker with one hand and scoop away. Super easy snack and really filling. 

Cherry Tomatoes with Mozzarella Balls: Skewer cherry tomatoes and mozzarella balls on toothpicks for a convenient, one-handed snack that's rich in vitamins and calcium. Drizzle a little balsamic vinegar on top, and it tastes just like a restaurant appetizer!

Roasted Chickpeas: Seasoned roasted chickpeas provide a crunchy, satisfying snack packed with fiber and plant-based protein.

Cottage Cheese with Berries: Single-serve containers of cottage cheese paired with fresh berries, and it tastes amazing! You don't have to cut berries at all, so it is really easy to grab a handful of berries and put them into a cottage cheese container!

Turkey or Beef Jerky: Jerky made from lean meats provides a portable source of protein that can be enjoyed with just one hand.

Rice Cake with Avocado and Everything Bagel Seasoning: Top a rice cake with mashed avocado and a sprinkle of salt for a satisfying, one-handed snack packed with healthy fats and fiber. Throw some everything bagel seasoning on top, and it tastes amazing! 

Edamame Pods: Steamed edamame pods are a convenient, protein-rich snack that can be eaten with just one hand.

Dark Chocolate Covered Almonds: A small handful of dark chocolate-covered almonds provides a satisfying combination of protein, healthy fats, and antioxidants in a convenient, one-handed snack. These are great if you need something sweet, but also need something to keep you full. 

Prepackaged Snacks: Quick and Convenient

In the whirlwind of new motherhood, finding the perfect quick snack can feel like striking gold. Granola bars, laced with oats and honey, offer a scrumptious yet nutritious option. Protein bars, teeming with nuts and seeds, provide the much-needed energy boost. They have become a staple in the diaper bags of many breastfeeding moms. For those craving something sweet yet wholesome, dried fruit stands out as a great snack. Rich in fiber and natural sugars, it curbs sweet cravings without the guilt. 


Always have a lean protein:

Lean proteins include clean, nitrate-free deli meats, a clean protein powder, low-fat and low-sugar yogurts, light string cheese, hummus, beans and clean, wild caught tuna. These are all awesome choices for a protein, and can be created into a great snack! Did you know Milk Dust is formulated to be a quick and easy protein source, as well as nutrient-dense meal? It is specifically formulated to nourish during lactation! Each ingredient is hand-picked to ensure you have energy, no sugar cravings, antioxidants and more. The lactation blend is completely unique, and it is formulated to support your milk supply as well! 

Never forget a veggie:

Your protein needs to be combined with a veggie of some kind. Think lean and green. The world of veggies is much larger, and there are so many ways to incorporate veggies into your snacks. Carrots and cucumbers are great for dipping, lettuce can be used as a wrap, peppers are also great for dipping, and of course many herbs and greens for salads. Many grocery stores sell riced and spiralized veggies which can help with the need for a noodle or rice texture to your snack.

Keep carbs and fats minimal:

When working on making a healthy snack, keep the carbs and fats to a minimum. This leaves more room for carbs and fats in your meals, and enables you to keep burning fat as fuel in between your main meals. Snacks are an opportunity to feed your body nutrients, but you don't want them to ruin your healthy weight-loss goals. Adding some fruit, a little brown rice, or oatmeal to your snack works really well if you are needing some more substantial carbs for energy.