Moist banana oat lactation muffins made with healthy, whole ingredients without brewers yeast. Great for breakfast or as an anytime snack for new mums.
Free from sugar, flour, and Brewer's yeast, these lactation muffins are made from healthy ingredients like oats, flaxseeds, almond butter, coconut oil, and banana.
As every pregnant mama does, I spent hours poring online over lactation recipes to boost my milk supply before Adam arrived as I was planning to exclusively breastfeed him. All the recipes I came across had wheat flour, sugar, and brewers yeast. Ingredients I like to avoid as a new mum looking for healthy and nutritious meals. And I was constantly reminded by the midwife to have a low sugar diet for easier delivery and trust me, I'm glad I took their advice. I didn't want to use Brewer's yeast since it's a by-product of beer making and I don't consume alcohol or related products.
Nursing makes you super hungry. If I feel hungry at a 3 am feeding session it's easy to grab a muffin. Lactation cookies don't fill me up. I need to eat an insane amount of cookies to feel satiated.
So I combined all the milk-boosting ingredients in a muffin. A moist muffin that's not overly sweet but definitely not bland and will keep you full and satiated.
Ingredients For Lactation Muffins
- Rolled Oats - top milk boosting ingredient (galactagogue). Good source of Iron to help with milk production.
- Flaxseed - Essential fatty acids in flaxseeds help make milk more nutritious.
- Coconut Oil, Almond Butter - Healthy fats for optimum nutrition.
Use certified gluten-free oats if you are gluten intolerant or celiac.
How to Make Banana Oat Lactation Muffins
Ripe bananas and a mere ¼ cup of erythritol- (a granulated sweetener) provides the sweetness for this recipe. Raw brown sugar would work well if you want to substitute. I use oat flour and you can use your grinder or food processor to grind rolled oats into a flour.
Simply combine the mashed bananas, eggs, coconut oil, almond butter, sweetener, vanilla extract, cinnamon and salt.
Whisk the ground flaxseed, oat flour and baking powder in a separate bowl and transfer the wet ingredients to dry. Mix to combine and don't over mix the batter. They will deflate and not rise properly.
They are baked for 6 minutes in high heat so they get a nice rise on top and then baked on a low heat for 20 minutes.
When it comes to toppings or add-ins, I love to use walnuts. But adding chocolate chips would be can't-stop-eating delicious! The muffins pack a lot of nutrients but they are surprisingly soft and moist. I love to slather them with butter and add more healthy fats but they are great as-is. Proves why I could eat them for months on end.
Meal Prep/Store and Freeze
Another advantage of making these lactation muffins is they double up as a healthy breakfast meal prep.
They can be kept in the fridge up to 6 -7 days and can be frozen for up to 3 months.
I make a batch every Sunday and my breakfast for the whole week is sorted. During the first few weeks after the delivery when my hubby was in charge of meals he was able to get me breakfast in a matter of minutes. He'd warm two muffins in the microwave and make me a cup of steaming milk tea. These are muffins are delicious with a cup of warm tea or coffee!
Our body produces milk using the "supply and demand" system. The more you let the baby nurse the more milk you produce. Also having adequate calories in the form of wholesome ingredients early in the breastfeeding journey is crucial to start and maintain a steady supply.
I don't make these bold claims easily but the lactation muffins worked for me. I had a decrease in my supply if I skipped them for a couple of days. I fed on demand. Once Adam and I fell into a rhythm I slowly tapered off of the daily muffins. I still bake the muffins every week and alternate them with an egg breakfast.
These are natural ways to boost milk supply and if these methods don't work for you there are safe medications that you can take to boost your milk supply. See your doctor/midwife or a lactation consultant to get help.
More Oatmeal Breakfast Ideas
Banana Oat Lactation Muffins
- 3 ripe bananas mashed
- 2 eggs beaten
- ¼ cup melted coconut oil
- ½ cup almond butter/peanut butter
- ¼ cup granulated sweetener (raw brown sugar,coconut sugar or erythritol would work)
- ½ teaspoon salt
- 1 teaspoon vanilla extract
- 1 tablespoon cinnamon powder
- ¼ cup ground flaxseed
- 1.5 cups oat flour
- 2 teaspoon baking powder
- Preheat the oven to 420 degree Farenheit. Line a 12 cup muffin pan with muffin cases or brush with oil.
- Whisk mashed bananas, egg, coconut oil, almond butter, vanilla extract, cinnamon powder, sweetener and salt in a bowl.
- In a separate bowl, stir together oat flour, ground flaxseed and baking powder. Transfer the wet ingredients to the dry. Mix until they are combined. Don't overmix.
- Pour the batter to the greased or lined muffin tin.Bake in 420 degrees for 6 minutes. Reduce the temprature to 350 degrees and bake for 20 minutes.
- They're done when they are puffed up and spring back when you touch the tops.