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    Home » Course » Breakfast

    The Best Lactation Bars

    Published: Aug 8, 2022 · Modified: Apr 5, 2023 by Erin Carter · This post may contain affiliate links · Leave a Comment

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    a plate of lactation bars drizzled in chocolate
    a plate of lactation bars drizzled in chocolate
    lactation bars on a plate drizzled in chocolate

    This is the best lactation bars recipe! They are so easy to make and are made with ingredients that help increase milk supply including almonds, oatmeal, flax seeds, and sesame seeds. They are made without brewer's yeast so these bars are gluten free and they are kid approved too!

    Lactation bars drizzled in chocolate on a plate with a bowl of oats beside it.

    What are galactagogues?

    The word “galactagogues” comes from the Greek term “galacta,” meaning milk. Galactagogues are substances that increase milk supply. These include foods, herbs, spices, medications and supplements. 

    Some of the most well known food galactagogues include brewer's yeast, almonds, flax seeds, pumpkin, sesame seeds, whole grains, oatmeal, fennel, dark leafy greens, garlic, ginger, papaya, chickpeas as well as other nuts and seeds.

    However, it should be noted that there has been very few studies done regarding the effectiveness of these food items for increasing milk supply and most of the data comes from anecdotal evidence from breastfeeding mothers. 

    Why you will love this recipe: 

    • These lactation granola bars taste so good! They are full of delicious ingredients including peanut butter, maple syrup and chocolate!
    • These bars are healthy and refined sugar free. They are also gluten free and dairy free.
    • They are made with many different galactagogs including almonds, oatmeal, flax seeds and sesame seeds to help naturally increase milk supply. 
    • They are made without brewer's yeast so unlike most lactation bar recipes, this one is gluten free. 
    • These homemade breast milk bars are simple easy to make and also freeze really well. 
    • These bars make a great gift for any new mom. 
    • They aren't too sweet. 
    • These lactation oat bars can be eaten by anyone - not just breastfeeding mamas! 
    • They freeze well so are a great option for meal prep.

    Taste and texture:

    These oatmeal lactation bars taste so good! The texture and taste is similar to a chocolate chip granola bar. Each bite is filled with the flavours of honey, peanut butter and chocolate. These bars are nice and moist, and sweet, but not too sweet. They are never dry or gritty.

    Key ingredients and substitutions: 

    The ingredients needed to make lactation bars in little bowls and dishes.
    • Almond flour - almonds are a known galactagogue so adding almond flour to these bars not only increases their protein content and adds healthy fats but will also help increase milk supply. Be sure to use almond flour and not almond meal. 
    • Oatmeal - oats are one of the most common ingredients used to help increase milk supply. They also add beneficial fiber to these booby bars. I recommend using rolled oats for making these milk supply bars. If you are gluten free be sure to choose certified gluten free oats. 
    • Flax seeds - flax seeds help add fiber, texture and healthy fats to these healthy granola bars. Flax seeds are another food that are also supposed to help increase milk supply. 
    • Sesame seeds - sesame seeds help add fiber and texture to this recipe. They are another seed that helps increase milk supply. 
    • Maple syrup - maple syrup adds natural sweetness to these baked lactation bars. 
    • Peanut butter - peanut butter adds delicious flavour to these bars and helps bind them together. Be sure to use smooth, unsweetened peanut butter. If you are allergic to peanuts, use another nut butter instead such as almond butter or cashew butter. 

    How to make this recipe: 

    Step one:

    First, preheat your oven to 350 degrees Fahrenheit. 

    Step two:

    Next, in a standing mixer, blend all the ingredients, except the chocolate chips, until you have a smooth batter.

    Step three:

    Then stir in the chocolate chips by hand.

    Step four:

    Now line an 8" x 11" baking pan with parchment paper and transfer the dough to the pan. Spread the dough into an even layer.

    Step five:

    Then bake for approximately 15 minutes, until the tops of the bars are firm and a toothpick inserted inside comes out clean. Then let the bars cool and cut them into pieces. 

    Step by step directions for making lactation bars.

    Chef's tips: 

    • Let the bars cool completely before cutting them. 
    • Do not try swapping the almond flour for another flour - I cannot guarantee that any swaps will work.

    Variations and add ins: 

    • Instead of peanut butter you can use another nut butter such as almond butter or cashew butter. 
    • To make these bars gluten free be sure to use certified gluten free rolled oats. 
    • To make these bars dairy free use dairy free chocolate chips. 

    How to store:

    Store these bars in the fridge in an air tight container for up to 7 days. They also freeze really well too! 

    A plate of lactation bars drizzled in chocolate with a bite out of one of them.

    Frequently asked questions: 

    Do lactation bars work?

    Milk supply is influenced by many factors including stress, hormones, feeding time, feeding duration, nutritional status and what you eat. Ingredients known as galactagogues can help increase milk supply and lactation bars made with galactagogues can help improve milk supply, but of course how much milk you produce will be influenced by many other factors as well. 

    How long does it take for lactation bars to work?

    While there is no guarantee that lactation bars will work, most women see an increase in their milk supply within 1 to 2 days of eating lactation bars. 

    What foods increase lactation? 

    Foods that increase lactation or milk supply are called galatgagoges. Some galactagogues include oats, brewer's yeast, flax seeds, sesame seeds, almonds, dark leafy greens, garlic, ginger, papaya, chickpeas as well as other nuts and seeds.

    Other recipes you will love: 

    • Peanut butter chocolate cereal bars
    • Protein baked oats
    • Peanut butter bliss balls
    • Peanut butter pretzel bars
    • Apple pie bars

    Since you made it this far we are basically best friends so be sure to follow me on Instagram, Pinterest, TikTok and Facebook where I share even more recipes and healthy living tips! And don’t forget to leave this recipe a star review before you go!

    Lactation Bars

    This is the best lactation bars recipe. They are easy to make and have the best flavour and texture. Perfect for any new mom!
    4.89 from 9 votes
    Print Pin Rate
    Course: Baking, Breakfast, Dessert, Snack
    Cuisine: American
    Diet: Gluten Free, Low Lactose
    Prep Time: 5 minutes minutes
    Cook Time: 15 minutes minutes
    Total Time: 20 minutes minutes
    Servings: 16
    Calories: 312kcal
    Author: Dr. Erin Carter

    Equipment

    • standing mixer

    Ingredients

    • 1 1/2 cups almond flour
    • 1 cup rolled oats
    • 1/4 cup ground flax seeds
    • 1/4 cup sesame seeds
    • 1 teaspoon baking soda
    • pinch sea salt
    • 1 cup smooth peanut butter
    • 1/2 cup maple syrup
    • 1/3 cup melted coconut oil
    • 2 eggs
    • 1 teaspoon vanilla extract
    • 1 cup chocolate chips

    Optional chocolate drizzle

    • 3 oz dark chocolate

    Instructions

    • Preheat your oven to 350 F.
    • In a standing mixer, blend all the ingredients, except the chocolate chips, until you have a smooth batter.
    • Stir in the chocolate chips by hand.
    • Line an 8" x 11" baking pan with parchment paper and transfer the dough to the pan. Spread it out into an even layer.
    • Bake for ~15 minutes, until the tops of the bars are firm and a toothpick inserted inside comes out clean. Then remove the bars from the oven.
    • If adding the optional chocolate drizzle, melt the chocolate in a microwave safe dish on high heat in 30 second intervals, until melted. Then drizzle the melted chocolate on top of the baked bars.
    • Let the bars cool, then cut them into pieces and enjoy!

    Notes

    1. Let these bars cool completely before cutting them. 
    2. Nutritional values are an estimate and will vary depending on the exact ingredients used and the serving size. 

    Nutrition

    Calories: 312kcal | Carbohydrates: 22g | Protein: 8g | Fat: 23g | Saturated Fat: 8g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 23mg | Sodium: 150mg | Potassium: 171mg | Fiber: 3g | Sugar: 12g | Vitamin A: 30IU | Vitamin C: 1mg | Calcium: 76mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @pureandsimpleno or tag #pureandsimpleno!

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    DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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    Hi everyone! My name is Dr. Erin Carter and I am so thrilled you are here. I am a physician with specialities in both internal medicine and rheumatology, and I believe that food and healthy living are forms of medicine. In my spare time I share health information and delicious, healthy recipes here on Pure and Simple Nourishment.

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