If you’ve been around here a while, you’ll know that we LOVE lactation smoothie recipes. They are just so quick and easy to make for a healthy breakfast (or lunch, or midnight snack) that keeps you full for a long time.
Lactation smoothies are also really versatile – you can substitute almost any of the ingredients and still end up with a delicious smoothie. This is great if you’ve run out of berries, but you still have banana. You can also change up the ingredients to suit the texture you’re craving. Want dreamy and creamy? Add avocado, or even cream cheese! Want a tropical slushy? Add extra ice and hold the dairy.
Smoothies can easily be made:
- low carb
You can also add boosters to your smoothie with things like hidden vegetables, protein powder or collagen powder or other supplements. So your smoothie is even better for you!
This smoothie was designed to celebrate the delicious creamy flavor of coconut. One of my favorite flavors of all time!
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How Do Lactation Smoothies Increase Milk Supply?
For a lactation boosting smoothie, we like to add galactagogues – these are ingredients that are commonly thought to help increase your milk supply. Most popular galactagogues include:
- Brewer’s Yeast
- green leafy vegetables
- brown rice
There is plenty of anecdotal evidence for some of these ingredients, however, the scientific evidence is a bit scant. However, lactation smoothies contain healthy ingredients and will help you keep hydrated – both very important elements in a healthy milk supply!
Obviously, not all of these ingredients taste that great in a smoothie… but you don’t have to consume the entire list to get the benefits.
Please note, if you have a true medical reason for low supply, lactation smoothies or cookies will not help and you must talk to your doctor.
What’s in my favorite coconut milk lactation smoothie:
Banana – great for sweetening your smoothie naturally, bananas also help make it super creamy (especially if you take the time to freeze the banana overnight). Bananas contain lots of healthy vitamins and minerals too, like potassium.
Flax Meal – full of essential fatty acids and phytoestrogens, it’s thought that flax seeds can help increase your milk supply. You won’t taste them in a smoothie, but they’ll help make it thick and creamy.
Coconut Yoghurt – for healthy, gut boosting probiotics and extra coconutty flavor!
Brewer’s Yeast (Debittered) – optional! A well known galactagogue (foods that increase milk supply) you can add Brewer’s Yeast into this smoothie once your baby has arrived. The best kind to get is this one, which has been ‘debittered’ as it has a bit of an aftertaste.
Rolled Oats – another famous food to increase your milk supply. In a smoothie, oats add creaminess and help to keep you full.
I’ve also added cream cheese to this smoothie, mainly because I’m on a cheesecake kick, but it also adds extra creaminess, protein, fat and a bit of a cheesecake flavor! If you want to make this recipe dairy free, just omit this.
These ingredients (plus a few more) when mixed together make a decadent and delicious coconut smoothie that you’ll be happy to enjoy any time of the year.
- 1 cup coconut milk
- 1/2 cup coconut yoghurt
- 1 frozen banana (sliced before freezing)
- 2 tbsp cream cheese
- 1 tsp coconut oil (optional)
- 1/2 cup rolled oats
- 1 tbsp flax meal
- 1 tbsp debittered brewer's yeast (optional)
- 1/2 cup ice cubes
- shredded coconut (optional - for garnish)
1. Add all ingredients into a high-powered blender and blend for around 1 minute.
2. Pour into a glass, sprinkle with shredded coconut and enjoy.
Smoothies are super flexible - so here are some things you might like to try:
- swap out the frozen banana for frozen tropical fruit mix - instant summery vibes
- add chia seeds instead of flax meal (or skip both to get the whiter smoothie look)
- Brewer's yeast is optional - though a very popular milk boosting supplement.
- if you prefer a sweeter smoothie, throw in 1-2 dates or a tablespoon of your favorite sweetener (maple syrup, honey, agave, stevia etc.
How Much Brewer’s Yeast for Lactation Smoothie
Brewer’s yeast is the most popular milk-boosting supplement you can add to your lactation smoothie… but how much do you need to use?
You want to find the sweet spot between effectiveness vs that bitter aftertaste!
I recommend trying 1 tablespoon – if it’s too much, you can always adjust down. This recipe is packed full of other milk making ingredients so it won’t matter if you put in a little less. And if you’re not breastfeeding, you can skip the Brewer’s Yeast entirely if you want.
Do Lactation Smoothies Work?
There’s plenty of anecdotal evidence from new moms that lactation smoothies work to increase their milk supply – however, there’s very little hard science to prove it.
There are also some moms who lactation smoothies won’t work for – if you’ve got a medical reason for low supply no amount of smoothies, cookies or teas will change that. If you think you’re in this category, please seek medical attention to make sure your baby is getting enough milk.
That being said, there are still loads of benefits to drinking lactation smoothies (beyond increasing milk supply):
- it’s a great way to get your fruits and veges in at one of the busiest times of your life.
- you can whip up a big smoothie in advance and keep it in the fridge to drink all day long.
- you can prepare smoothie freezer bags so it’s super easy and you don’t have to worry if anyone did the groceries yesterday.
- you can put just about anything in them – got leftover ricotta or cottage cheese? In it goes! Leftover cucumber? Try your smoothie green. Got a little bit of cream left? Get fancy and put it on top (or just chuck it in for ultra creaminess)!
How Many Lactation Smoothies a Day?
Is there a limit on how many delicious lactation smoothies you can drink in a day?
With some caveats:
- don’t exceed the recommended daily dose of Brewer’s Yeast (most manufacturers recommend 1-2 tablespoons)
- make sure you’re eating real whole food as well – you don’t want to live on a liquid diet.
- try to keep things balanced. Smoothies tend to include lots of fruit, but fewer vegetables and protein.
More Reading on Breastfeeding and Milk Supply
- Pumpkin Spice Lactation Smoothie The Ultimate Fall Smoothie
- Lactation Smoothie Recipes Milk Boosting Smoothies for New Moms
- Avocado Lactation Smoothie
- Blueberry Lactation Smoothie
- Chocolate Lactation Smoothie
- 19 Delicious Lactation Smoothies to Boost Your Milk Supply
- 22 Delicious Lactation Cookie Recipes to Increase Your Milk Supply
- 6 Breastfeeding Tips to Increase Your Milk Supply
- 31 No Fuss Healthy Snacks for Breastfeeding Moms
- The Ultimate Breastfeeding Class