Moist banana oat lactation muffins are made with healthy, whole ingredients without brewers yeast. Great for breakfast or as an anytime snack for new mums.
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healthy lactation muffins
Free from sugar, flour, and Brewer's yeast, these lactation muffin recipe is made from healthy ingredients like oat flour, 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 healthy muffin that's mildly sweet but definitely not bland and full of flavor. This healthy muffin will keep you full and satiated.
When it comes to toppings or add-ins, I love to use walnuts. But adding chocolate chips would be delicious! The muffins pack many nutrients but 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.
Ingredients and Notes
- Oat Flour -
- top milk-boosting ingredient (galactagogue). Good source of Iron to help with milk production. Making your own oat flour is so easy. Check my guide on How To Make Oat Flour.
- Flax seed -
- Essential fatty acids in flaxseeds help make milk more nutritious.
- Coconut Oil, Almond Butter
- Healthy fats for optimum nutrition and to boost milk supply.
- Eggs
- Bananas
- Cinnamon
- Add-ons
- You can add or top these muffins with blueberries, raisins, walnuts or chia seeds.
Use certified gluten-free oats if you are gluten intolerant or celiac.
How to Make Lactation Muffins
*Scroll below for the printable recipe card and ingredient measurements.
STEP ONE: Preheat the oven to 400°F. Grease a muffin pan with oil or line with muffin liners.
STEP TWO: In a medium-sized bowl whisk eggs, coconut oil, almond butter, sugar, and vanilla extract until combined. Stir the mashed bananas in the mixture.
STEP THREE: In a large bowl, mix together the dry ingredients: oat flour, ground flax seed, cinnamon, baking powder, and salt.
STEP FOUR: Transfer the wet ingredients to the dry ingredients and mix them together until a slightly thick batter forms.
STEP FIVE: Spoon the batter equally into 12 muffin tins. Top them with walnut pieces or chocolate chips.
STEP SIX: Bake at 420˚F for 6 minutes in high heat so they get a nice rise on top and then reduce temperature to 350˚F and bake for another 20 minutes.
Storage Instructions
Another advantage of making these lactation muffins is they double up as a healthy breakfast meal prep.
Store them in the fridge in an airtight container for up to 6 -7 days. Even though you can leave them on the counter covered for a few days I don't recommend it. It's better to be safe than sorry.
These muffins freeze well. To freeze put them in a freezer bag and freeze for 3 months.
I make a batch every Sunday and store it in the fridge for a weeks worth of breakfast. 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 hot milk tea. These lactation muffins are delicious with a cup of warm tea or coffee!
Important Note:
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 baked these muffins every week and alternated 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 increase your production. See your doctor/midwife or a lactation consultant to get help.
More Oatmeal Breakfast Ideas
5 Savory Oatmeal Recipes From Around The World
Cinnamon Chocolate Chip Oat Bran with Nuts and Fruits
Recipe
Banana Oat Lactation Muffins
Ingredients
- 3 ripe bananas mashed
- 2 eggs beaten
- ¼ cup coconut oil
- ½ cup almond butter
- ¼ cup brown sugar
- ½ teaspoon salt
- 1 teaspoon vanilla extract
- 1 tablespoon cinnamon powder
- ¼ cup ground flaxseed
- 1.5 cups oat flour
- 2 teaspoon baking powder
Instructions
- 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 into the greased or lined muffin tin. Top with walnut pieces or chocolate chips if you prefer.Bake at 420 degrees for 6 minutes. Reduce the temperature to 350 degrees and bake for 20 minutes.
- They're done when they are puffed up and spring back when you touch the tops.
Lindsey says
I've been eating these muffins for about two weeks now! Planning on making my third batch this weekend. 🙂
Thank you!
Eileen says
Can I substitute stevia for the granulated sweetener?
Farwin says
Hi Eileen, you'll have to use a granulated sweetener to keep the structure. A sweetener like erythritol, xylitol or allulose will work.
Angela Adamcik says
Made 2x for my daughter (I'm a Grammie!!). Both were very good & filling. 2nd time I didn't quite have enough coconut oil so I tossed in a generous Tbsp of no sugar added apple sauce. Muffins were a little moister.
Mandi says
These are delicious but do you know what the nutrition information is on these?
Farwin says
Hi Mandi, thank you. It has calories 180, protein 3.5g, fiber 2.3g, fat 12.3g per serving.
Claudia says
What other options can I used instead of oat flour?
Farwin says
You can use all purpose flour or white wholewheat flour.
Zainab Shahid says
Hi Farwin! Just wanted to to say these are heavenly!!! Never have I ever tried anything so yummy which is healthy too!!!! Thanks for introducing me to this one! ❤️
Farwin says
Thank you Zainab! I'm so glad you like them!
Rachel says
Great simple recipe I was able to make while our newborn napped.
Farwin says
That's great! Glad you liked it!
Maggie says
This recipe looks great! I’m due in October and I’m trying to plan ahead for things I can prep before the little one arrives. Do you know if these would freeze and reheat well?
Farwin says
Thanks Maggie! Congratulations. These would freeze well and you could reheat them in the microwave. I always had a batch of them in the freezer when I was nursing.