Lactation Overnight Oats: The Perfect Make-Ahead Breakfast for New Moms!

Lactation overnight oats are a win-win breakfast for breastfeeding parents or just new parents in general who need energy and ease. Overnight oats for breastfeeding makes sense as it is an easy, energy dense meal that contains lactogenic ingredients. Lactogenic foods are those that are believed to help support milk production.

What You’ll Need

• Rolled oats
• Greek yogurt
• Desired milk
• Vanilla pudding mix
• Chocolate chips
• Desired mix ins: chia, flax, brewer’s yeast 
• Desired toppings: nut butter, chopped nuts or seeds, dried fruit 

Why Make Overnight Oats for Breastfeeding?

There are a few reasons why I would suggest overnight oats for those who are breastfeeding. First and foremost, self care and feeding oneself adequate nutrition is so important in the days postpartum while healing and also nourishing another human. There are so many aspects that go into adequate milk supply and it is much more complex than simply consuming lactogenic foods. Having a nutritious meal that is ready to go in the fridge and easy to eat can make a huge difference in nourishing your body despite the exhaustion and overwhelm from bringing home a baby. 

What are Overnight Oats?

You may have seen these before on our site and that is because we love them for a convenient make ahead breakfast. Our go-to recipe is equal parts oats, milk, and yogurt. Then you can add whatever mix ins you desire. The MVP of this recipe is the pudding mix. I go original vanilla, but you can really use whatever pudding flavor you prefer. Yes it adds sugar to the recipe (unless you use sugar free) but it’s also delicious and you are more likely to actually eat something if you like it. 

Variations/Substitutions for Lactation Overnight Oats

Lactogenic foods include oats, nuts, seeds, and brewer’s yeast (among others). You can add nuts, nut butters, ground flax, pumpkin seeds, etc to boost the nutrient density of the meal. Brewer’s yeast is one that some people really have trouble getting into because of the bitter taste. You can add it to your overnight oats, but start with a small amount and see what you think. I would recommend no more than 1 tsp per serving. 

You can really make this your own with whatever flavor pudding you want, different mix ins, different toppings. It’s really whatever you would enjoy. I like to keep it simple with vanilla pudding mix, chocolate chips, and a spoon of peanut butter. 

Making Ahead/Storage

Overnight oats require making them ahead to give the oats time to soften. Make at least 4 hours before eating and store in the fridge. You can make once and eat all week. Store them in an airtight container in the fridge for up to 5 days. 

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• 42 Satisfying and Healthy Snacks for Breastfeeding and Busy People
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• Baked Oatmeal
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• Oatmeal Raisin Energy Bites