20 Best Postpartum Snacks for New Moms
Craving a snack that not only satisfies your taste buds but also supports your postpartum journey? Check out these delicious and healthy postpartum snacks to fuel your recovery.
As a new mom, your body is doing a lot of healing and recovery, and postpartum snacks come in handy between meals, breastfeeding sessions, midnight, etc.
Postpartum is no time to slack on nutrition, especially for those nighttime nursing or breastfeeding sessions.
And as a mom who’s been there, I know firsthand how hectic those early days can be. Between breastfeeding sessions, diaper changes and sleepless nights, finding time to prepare wholesome snacks might seem like an impossible task.
But, instead of reaching for those bags of chips and chocolates, you will want to eat as healthy as possible. The more nutritious foods you eat, the more milk you make for your baby!
Here are 20 irresistible and healthy postpartum snacks that will help you refuel and satisfy your cravings that you’ll actually want to eat!
What To Include in Postpartum Snacks
What makes up the best postpartum snacks?
While we mostly think of fruits and vegetables healthy, postpartum snacks need to be more energy and nutrient-dense.
These alone won’t supply the proteins for your muscle repair, fat for your hormones and the overall calories your body needs to heal and also nurse your newborn; especially if you’re breastfeeding and chasing around other little ones with other activities.
Here are some postpartum snack essentials: what to think about or look for in a postpartum snack;
- Proteins: Proteins supplies micronutrients from Iron to Zinc to B-Vitamins and more. Opt for snacks rich in protein to fuel your body and support muscle recovery. Think hard-boiled eggs, Greek yogurt with granola, or almond butter spread on whole grain crackers.
- Nutrient-Dense Fruits and Veggies: Incorporate colorful fruits and vegetables into your snacks for a boost of vitamins, minerals, and antioxidants. Pair them with hummus or guacamole, protein or fat-rich dips for added flavor and nutrition.
- Fats for Sustained Energy: Eating fat doesn’t necessarily make you fat. Fat is essential in your postpartum diet and meals. Include sources of healthy fats in your snacks to keep you feeling satisfied and energized like nuts and avocados.
- Fiber: Eating enough fiber is essential for postpartum. Add fiber-rich foods like fruits, nuts, whole grains to your meal.
- Calories and Carbohydrates: Your calorie needs are higher during your early postpartum phase. So low-calorie snacks isn’t going to cut it. You need calories and sources of energy to survive postpartum.
- Convenient and Portable Options: Choose snacks that are easy to prep, make, or grab and eat on the go, as time may be limited during the postpartum period.
- Hydration: Don’t forget to stay hydrated throughout the day by including hydrating snacks like fresh fruit slices or vegetable sticks with hummus. Include electrolyte drinks, and additionally, keep a reusable water bottle nearby to sip on water regularly.
20 Healthy Postpartum Snacks and Ideas
From simple no-bake snacks, smoothies, and energy bites that contains the proteins and calories your body needs, to meal prep trays, make ahead snacks, and snacks that are ready in 5 minutes, these healthy snacks for new moms can double as snacks for breastfeeding or just when you need quick and easy options with a newborn!
Add them to your postpartum essentials for new moms
BANANA CHIA PUDDING
As a new mom, I’ve discovered that banana chia pudding is a postpartum lifesaver!
Not only does it provide essential nutrients to help recover, but it’s also so deliciously creamy and satisfying, that I can assure you will smile every time you dig in and snack on.
EASY BLUEBERRY OATMEAL BARS
Trying to find healthy snacks that actually taste good during the postpartum period can be a real challenge, but these easy blueberry oatmeal bars are a total game-changer.
Packed with wholesome ingredients to keep you fueled, yet sweet and satisfying enough to feel like a treat, these bars will become your go-to postpartum snack.
They are my favorite snack by far!
SIMPLE HEALTHY NO-BAKE PEANUT BUTTER BLISS BALLS
As a busy new mom, I’m always on the hunt for quick and easy snacks that will give me an energy boost without weighing me down.
These simple healthy no-bake peanut butter bliss balls are the perfect solution – they satisfy my sweet tooth while providing the protein and nutrients I need to power through my days. Give it a try.
Be sure to also make some postpartum freezer meals to fully be prepared to rest and recover once your little one arrives!
APPLE CINNAMON HONEY BRIE SNACK
Satisfy your cravings with a snack that’s both comforting and nutritious. Creamy brie cheese pairs perfectly with crisp apple slices, drizzled with warm honey and sprinkled with fragrant cinnamon.
This easy-to-make snack is not only delicious but also packed with protein, fiber, and essential nutrients to nourish your body during the postpartum period.
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HEALTHY BANANA BLUEBERRY OATMEAL MUFFINS {NO FLOUR}
Enjoy guilt-free snacking with these Healthy Banana Blueberry Oatmeal Muffins, made without flour for a wholesome treat.
Perfect for busy new moms, whether you’re craving a mid-morning pick-me-up or a late-night treat, these muffins are freezer-friendly and make for a convenient grab-and-go snack during the postpartum period.
Blueberry muffins are my absolute favorite, and this recipe is incredible!
BLUEBERRY SPINACH SMOOTHIE (QUICK & EASY!)
Whether you’re in need of a quick breakfast on the go or a midday energy boost, this smoothie has got you covered.
With just a handful of ingredients and minimal prep time, you can whip up a nutritious snack that’s packed with antioxidants, vitamins, and fiber, perfect for refueling your body.
BLACK BEAN AND CORN SALSA
Savor the flavors of summer with this vibrant Black Bean and Corn Salsa, a nutritious and satisfying snack option for busy new moms.
Packed with protein-rich black beans, sweet corn kernels, juicy tomatoes, and zesty lime juice, this salsa is bursting with freshness and flavor.
Enjoy it with crunchy tortilla chips or as a topping for salads, tacos, or grilled chicken for a wholesome and delicious snack during the postpartum period.
SMOOTH BLENDED CHOCOLATE CHIA MOUSSE
Some days, all your craving during the postpartum recovery period is a decadent, guilt-free treat to enjoy.
This smooth blended chocolate chia mousse is the answer to prayers – it’s rich, creamy, and will satisfy your sweet tooth, all while providing essential nutrients to support your recovery.
It is the perfect dessert after dinner for my sweet tooth cravings, all the while staying healthy!
HEALTHY NO BAKE COOKIES
A guilt-free snack option for busy new moms during the postpartum period. Made with wholesome ingredients like oats, almond butter, honey, and dark chocolate, these cookies are packed with fiber, protein, and antioxidants.
With no oven required, they’re quick and easy to make, perfect for a convenient and delicious snack on the go.
COTTAGE CHEESE AND FRUIT BOWLS
Whether you’re craving a light and refreshing snack or need a quick and nutritious meal replacement, these fruit bowls are sure to satisfy your hunger and delight your taste buds.
Creamy cottage cheese serves as the perfect base for the fresh fruits offering a delightful combination of sweet and tangy flavors.
PROTEIN SNACK PACK
As a busy new mom, meal prepping healthy snacks is a total lifesaver during the postpartum period. These protein snack packs are a secret weapon – they provide a perfectly balanced mix of nutrients to power you through the day, very quick and convenient to grab-and-go.
Instead of buying the pre-made ones from the store, create your own!
BANANA PANCAKE BITES
Savor the taste of fluffy pancakes in bite-sized form with these delightful Banana Pancake Bites, a convenient and delicious snack option for busy postpartum moms.
With their soft and fluffy texture and naturally sweet flavor, they can be enjoyed warm or chilled, they’re the perfect on-the-go snack or quick breakfast option to keep you fueled throughout the day.
FROZEN YOGURT BARK
Beat the heat and satisfy your cravings with this mouthwatering Frozen Yogurt Bark, a must-have addition to your postpartum snack bag.
Whether you’re in need of a quick and refreshing treat or a nutritious dessert option, this yogurt bark is sure to hit the right spots.
With its endless customization options and easy-to-make recipe, it’s the perfect way to indulge in a guilt-free snack that’s both delicious and nutritious.
5 MINUTE CHEESE SNACK MIX
Craving a savory snack that’s quick and hassle-free? Look no further than this 5 Minute Cheese Snack Mix, the perfect solution for postpartum moms in need of a satisfying munch.
Whether you’re juggling diaper changes or feeding schedules, this snack mix is sure to keep hunger at bay with its irresistible combination of flavors and textures.
EASY VEGAN ENERGY BALLS RECIPE- NO BAKE GRANOLA BALLS
Looking for a nutritious and delicious snack that’s quick and easy to make? These Easy Vegan Energy Balls are the answer!
Whether you follow a vegan lifestyle or simply love wholesome snacks, these energy balls are not only delicious but also provide a nutritious boost of energy.
PEANUT BUTTER BANANA ENERGY BITES
When you need a quick, nourishing snack to fuel you through the ups and downs of new motherhood, these peanut butter banana energy bites are the best weapon.
They’re the perfect blend of protein, healthy fats, and natural sweetness to keep you energized and satisfied, tasting like a decadent gluttony.
APPLE BACON BRIE EGG SANDWICH
Indulge in the perfect blend of sweet and savory flavors with this Apple Bacon Brie Egg Sandwich, a delicious and satisfying snack option for postpartum moms.
Crispy bacon, creamy brie cheese, and a perfectly cooked egg are layered between slices of toasted bread, while thinly sliced apples add a hint of sweetness and crunch.
COOKIE DOUGH GREEK YOGURT WITH CHOCOLATE CHIPS
With its creamy texture and indulgent flavors, this snack is sure to satisfy your cravings while providing a nutritious boost of protein and probiotics.
Whether enjoyed as a dessert or a midday pick-me-up, this yogurt bowl is the perfect way to indulge in a little self-care during the postpartum recovery period
AIR FRYER BANANA CHIPS
Crunchy, sweet, and oh-so-satisfying, these Air Fryer Banana Chips are the perfect postpartum snack for busy moms.
Made with just one ingredient – ripe bananas – these chips are a wholesome and nutritious alternative to store-bought snacks.
CHOCOLATE CHEESECAKE PROTEIN PUDDING
During the postpartum period, you need snacks that are not only delicious, but also provide a nutritional boost to aid in your recovery.
This chocolate cheesecake protein pudding checks all the boxes – it’s rich, creamy, and packed with the protein and other essential nutrients you crave as a busy new mom.
Postpartum Snacks FAQs
What snacks increase milk production?
These include fruits, vegetables, whole grains, meats, nuts, dairy products, and legumes.
As for boosting your milk supply, there’s no magic food that’ll take you from dwindling to overflowing, but some foods have been associated with promoting lactation, like oatmeal!
Final Thoughts
These are just some of the delicious and healthy postpartum snacks to enjoy. Whether you need a quick snack to make or want to pre-make some and freeze them, these snacks for new moms are perfect!
If you ever find yourself wanting extra support during your pregnancy, birth, or postpartum journey, I’m here to walk alongside you through my virtual doula services — offering encouragement, guidance, and a listening ear whenever you need it.
