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    Home » Recipes » Breakfast

    The Best Lactation Bars (healthy & gluten-free)

    Modified: Apr 20, 2025 • Published: Aug 8, 2022 by Dr. Erin Carter • This post may contain affiliate links • 2 Comments

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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 can 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 perfect for new moms.

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

    If you are a fan of snack bars like peanut butter pretzel bars or chocolate peanut butter cereal bars then you are going to love the recipe I am sharing with you today! Even though these bars were designed for new moms, they are really just a granola bar, so everyone can enjoy them.

    Table of Contents
    • Why you will love this recipe: 
    • What are galactagogues?
    • Ingredients and substitutions:
    • Recipe variations and add ins: 
    • How to make lactation bars: 
    • Top tips: 
    • Lactation bars FAQs:
    • Other recipes you will love: 
    • Recipe

    Why you will love this recipe: 

    • These lactation granola bars taste so good! Better than any store bought version.
    • These homemade breast milk bars are simple and easy to make and also freeze really well. They make a great gift for new moms.  
    • These bars are healthy, gluten-free, dairy-free and refined sugar free.
    • They are made with many galactagogues including almonds, oatmeal, flax seeds and sesame seeds to potentially help increase milk supply.
    • These bars are made without brewer's yeast so unlike most lactation bar recipes, this one is gluten-free. 
    • It is cheaper to make your own lactation bars rather buying them, so these bars are a great way to save money on groceries.

    If you love snack bars with chocolate you need to try my almond butter bars with chocolate.

    What are galactagogues?

    Galactagogues are substances that increase breast 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 seeds, sesame seeds, chia seeds, whole grains, oatmeal, dark leafy greens, garlic, ginger, papaya, chickpeas as well as other nuts and seeds. However, there have 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.

    Ingredients and substitutions:

    For the full ingredient list and exact measurements refer to the recipe card later in this post.

    Jump to the Recipe Card.
    Baking ingredients separated into bowls including almond flour, oats, maple syrup, sesame seeds, flax seeds, chocolate chips, eggs and baking soda.
    • Almond flour - almonds are felt to be a galactagogue, so adding almond flour to these bars can potentially help increase milk supply. Be sure to use almond flour and not almond meal which is more gritty.
    • Oatmeal - oats are one of the most common ingredients used to help increase milk supply. I recommend using rolled oats rather than quick oats or steel cut oats to make these granola bars.
    • Flax seeds - Flax seeds are another food that are also supposed to help increase milk supply. I recommend using ground flaxseeds or flaxseed meal.
    • Sesame seeds - sesame seeds help add fiber and texture to this recipe. They are another seed that are felt to help increase milk supply. You can either use white sesame seeds or black sesame seeds.
    • Maple syrup - adds natural sweetness to these lactation bars while keeping them refined sugar free. 
    • Peanut butter - adds a delicious flavour to these bars and helps bind them together. Be sure to use smooth, unsweetened peanut butter.  
    • Eggs - help bind these lactation bars together when they bake. I have not tried making these bars with any egg alternatives and am not sure any swaps would work out.
    • Coconut oil - this helps add moisture and give these bars the best texture when they are baked.
    • Chocolate chips - I prefer to use dark chocolate chips but you can use any type of chocolate chips that you like. 

    Recipe variations and add ins: 

    • Instead of peanut butter: you can use another nut butter such as almond butter or cashew butter. 
    • To make these lactation bars gluten-free: be sure to use certified gluten-free rolled oats. 
    • To make these bars dairy-free: use dairy free chocolate chips. 
    • Feel free to top these bars with a little flaky sea salt or a bit of melted chocolate to give them a different flavour. 
    • You can make a double or triple batch so that you can freeze some for later.

    How to make lactation bars: 

    A bowl filled with eggs, oats, flour, coconut oil and maple syrup.
    1. Step 1: Preheat your oven to 350 degrees Fahrenheit and add all the ingredients, except the chocolate chips, to the bowl of your standing mixer.
    A bowl filled with a sticky dough that has oats in it.
    1. Step 2: Blend the ingredients well.
    Chocolate chips being stirred into a sticky dough in a bowl.
    1. Step 3: Then stir in the chocolate chips by hand.
    A 9 inch by 11 inch pan lined with parchment paper with chocolate chip granola batter in it.
    1. Step 4: 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.
    A pan lined with parchment paper with cooked chocolate chip granola bars in it.
    1. Step 5: Bake for approximately 15 minutes, until the tops of the bars are firm and a toothpick inserted inside comes out clean.
    Chocolate chip granola bars that have been drizzled in melted chocolate on a piece of parchment paper.
    1. Step 6: Then let the bars cool and then cut them into pieces. If you prefer you can drizzle them with a little melted chocolate before cutting them into pieces.

    Top 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.
    • I do not recommend trying to add brewers yeast to these bars. I have not tried this variation and am not sure it would work out.
    A plate of lactation bars drizzled in chocolate with a bite out of one of them.

    Lactation bars FAQs:

    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 may help increase milk supply and so lactation bars made with galactagogues might 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.

    Are these lactation bars vegan?

    No they are not because they contain eggs. I have not tried making an egg-free version and am not sure how they would turn out.

    How should I store these bars?

    Store these lactation bars in the fridge in an airtight container for up to 7 days. They also freeze really well in an airtight container or freezer bag for up to 3 months.

    Other recipes you will love: 

    • A stack of four chocolate peanut butter cereal bars and the top one has a bite out of it.
      Chocolate Peanut Butter Cereal Bars
    • A bowl of peanut butter bliss balls with chocolate chips in them.
      Easy Peanut Butter Bliss Balls (no bake & gluten-free)
    • A bowl of chocolate orange energy bites with orange wedges around it.
      Chocolate Orange Energy Balls (gluten-free & vegan)
    • A stack of four turtle cookie bars and the top one has a bite out of it.
      Gluten-Free Turtle Cookie 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!

    Recipe

    Lactation Bars

    These are the best lactation bars! They are easy to make and have the most amazing flavour and texture. They are perfect for any new mom!
    4.92 from 12 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
    • 8" x 11" baking dish

    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!

    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!

    Reader Interactions

    Comments

    1. Rachel

      October 16, 2023 at 10:13 am

      Hi there! I know these are made without brewers yeast, but could I add some if I wanted? How much would you suggest and would I need to alter the other ingredients? Thanks!

      Reply
      • Erin Carter

        November 06, 2023 at 8:14 am

        Hi! I have not tried this recipe with Brewer's yeast so do not recommend adding it. I would not know how to adjust the other ingredients.

        Reply

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    A photo of Dr. Erin Carter wearing a floral dress in her kitchen.

    Hi everyone!

    My name is Dr. Erin Carter and I am so thrilled you are here. I am a physician with specialties 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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