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 they are kid approved too!
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 that might 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 and 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! In fact, kids love them too!
- 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:
- Almond flour - almonds are felt to be a 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 are felt to help increase milk supply.
- Maple syrup - maple syrup adds natural sweetness to these baked lactation bars while keeping them refined sugar free.
- 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:
First, preheat your oven to 350 degrees Fahrenheit.
Next, in a standing mixer, blend all the ingredients, except the chocolate chips, until you have a smooth batter.
Then stir in the chocolate chips by hand.
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.
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.
- 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!
Frequently asked questions:
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.
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.
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
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Optional chocolate drizzle
- 3 oz dark chocolate
- 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!
- Let these bars cool completely before cutting them.
- Nutritional values are an estimate and will vary depending on the exact ingredients used and the serving size.