10 Healthy Snacks for New Moms

updated Nov 15, 2023
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Banana oat bars, with a slice of pear and dates, on a plate, served with a glass of milk and fruit pear on the side

When you’re a brand-new mom, it’s easy to forget to think about yourself. And who can blame you? Your baby is your number-one priority. But in order for your baby to be healthy, you need to be healthy, which means taking care to eat plenty of nutritious meals and snacks.

Yes, snacks are important too! Good-for-you bites in between meals not only provide energy, but they also give you extra nutrition while breastfeeding, which is the time you really need it most since you’re feeding both your baby and yourself. Here are 10 recipes that are sure to help get you through the extra-long days and nights ahead.

Healthy Snacks for New Moms

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Mini Spinach Quiches with Flax Crust

Here’s a go-to when you need a little something between breakfast and lunch. Flaxseeds are a rich source of Omega-3 fatty acids, which are an important component in breastmilk, as they aid in the development of your baby’s nervous system. Spinach is great, too! It’s full of Vitamin A, iron, and calcium.

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2 / 10
Muesli Cookies

Nut butter takes the place of regular butter in this sweet and wholesome treat. Because who says cookies can’t be nutritious? All they require is a tall glass of cold milk.

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3 / 10
Deluxe Tropical Trail Mix

This colorful mix of puffed quinoa, nuts, seeds, dried fruit, and dark chocolate chunks is something you can snack on all day, whenever the craving hits. It’s an easy way to get a little extra whole grains in your diet. All whole grains are a good source of folic acid, which is important for both you and your baby.

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4 / 10
Yogurt-Covered Cranberries

Here’s a unique way to boost your dairy intake. Antioxidant-rich cranberries are coated in a simple Greek yogurt glaze, which takes them to full-on dessert status.

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5 / 10
Curry Coconut Savory Granola

On top of being a whole grain, oats are known for increasing lactation, so they’re a great choice for a healthy snack. Here they’re taken out of their usual sweetened state and made savory in this granola that’s spiked with curry powder, onion, garlic, and just a splash of Worcestershire sauce. Snack on it straight from the jar, or try a little over plain yogurt.

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6 / 10
Kale Chips

Leafy greens are always a great choice, whether you’re a new mom or not — they’re packed with Vitamin A, C, calcium, iron, and fiber. These oven-baked kale chips are a simple way to boost your intake at snack time, and they far surpass any store-bought version.

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7 / 10
4-Ingredient Banana Oat Bars
Quick and easy gluten-free banana oat bars that are sweetened with dates, studded with walnuts, and finished with a honey yogurt glaze.
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8 / 10
Blueberry Bran Muffins

Fruit is an important part of any breastfeeding mom’s diet, and blueberries are an especially smart choice, thanks to their high levels of antioxidants. These whole-grain, lightly sweetened muffins are a snack you can feel good about.

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9 / 10
Turkey Wraps with Honey Mustard Dip

Prep these wraps ahead of time and store them in the fridge, and you’ve got a protein boost just waiting for you whenever you might need it. Choose a 100 percent whole-grain or whole-wheat wrap to add good fiber to the mix.

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10 / 10
Apple Sandwiches

Here’s a fun way to mix up the usual apple and peanut butter routine. Raisins and toasted oats not only add texture and chew to the sandwiches, but they also bump up their fiber content.

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