High Protein Snacks for Breastfeeding are essential for new moms who need both energy and nourishment throughout the day. During breastfeeding, your body works hard to produce milk, heal after childbirth, and keep up with the demands of caring for a newborn. That’s why good nutrition is so important. Choosing the right foods—especially high-protein snacks—can help you stay energized, feel full longer, and support your body’s recovery.
High Protein Snacks for Breastfeeding
High protein snacks are essential for breastfeeding moms to stay energized and support milk production. These snacks help nourish your body, aid recovery, and keep you feeling full throughout the day.
Greek Yogurt with Berries and Chia Seeds
This creamy, satisfying snack is packed with protein and probiotics to support gut health and milk production. It’s quick to put together and tastes like dessert without the guilt.
How to make: In a bowl, add ¾ cup plain Greek yogurt, top with ¼ cup mixed berries and 1 tsp chia seeds. Mix and enjoy.
Ingredients: Greek yogurt, berries (blueberries, strawberries), chia seeds
Per serving: 200 calories, 18g protein, 15g carbs, 7g fat
Hard-Boiled Eggs and Whole Grain Crackers
Hard-boiled eggs are rich in protein and healthy fats. Paired with whole grain crackers, this snack is easy to prep ahead and perfect for grab-and-go.
How to make: Boil eggs for 9–12 minutes, peel, and serve with 6 whole grain crackers. Add a pinch of salt or paprika for flavor.
Ingredients: Eggs, whole grain crackers, salt or seasoning
Per serving: 230 calories, 13g protein, 14g carbs, 14g fat
Cottage Cheese with Pineapple
Creamy cottage cheese combined with juicy pineapple makes for a refreshing, protein-rich snack. The natural sweetness satisfies cravings without added sugar.
How to make: Scoop ½ cup low-fat cottage cheese into a bowl and top with ¼ cup chopped fresh or canned (in juice) pineapple.
Ingredients: Cottage cheese, pineapple
Per serving: 180 calories, 16g protein, 10g carbs, 7g fat
Roasted Chickpeas
Roasted chickpeas are crunchy, filling, and full of plant-based protein and fiber—ideal for breastfeeding moms needing sustained energy.
How to make: Rinse and dry 1 cup canned chickpeas. Toss with olive oil, salt, and spices. Bake at 400°F (200°C) for 30–40 minutes until crispy.
Ingredients: Chickpeas, olive oil, seasonings (paprika, garlic powder)
Per serving: 150 calories, 8g protein, 18g carbs, 5g fat
Nut Butter on Banana
This classic combo delivers healthy fats, potassium, and protein in a naturally sweet and satisfying form. Great for curbing hunger between meals.
How to make: Slice one banana and spread 1 tbsp of natural almond or peanut butter over the slices.
Ingredients: Banana, almond or peanut butter
Per serving: 210 calories, 6g protein, 27g carbs, 10g fat
Turkey and Cheese Roll-Ups
A savory snack that’s high in protein and low in carbs, these roll-ups are perfect for keeping you full and focused.
How to make: Roll one slice of turkey breast with a slice of cheese. Secure with a toothpick and serve cold.
Ingredients: Deli turkey, sliced cheese (like Swiss or cheddar)
Per serving (2 roll-ups): 170 calories, 14g protein, 2g carbs, 12g fat
Protein Smoothie
This smoothie is rich, creamy, and packed with everything a breastfeeding mom needs—protein, fiber, and a boost of vitamins from fruit.
How to make: Blend 1 scoop protein powder with 1 cup almond milk, ½ banana, ½ cup frozen berries, and a handful of spinach.
Ingredients: Protein powder, almond milk, banana, berries, spinach
Per serving: 250 calories, 22g protein, 18g carbs, 9g fat
Hummus with Carrot and Cucumber Sticks
Hummus is a fiber-rich, plant-based protein snack that pairs perfectly with crunchy vegetables for a balanced bite.
How to make: Spoon ¼ cup hummus into a bowl and serve with sliced carrots and cucumber.
Ingredients: Hummus, carrots, cucumber
Per serving: 170 calories, 5g protein, 12g carbs, 10g fat
Tuna on Whole Grain Crackers
Tuna is a protein powerhouse and contains omega-3s that support baby’s brain development. Combined with whole grain crackers, it’s a nourishing mini-meal.
How to make: Mix ¼ can of tuna with a little Greek yogurt or light mayo. Spoon onto 5 whole grain crackers.
Ingredients: Tuna, Greek yogurt or mayo, whole grain crackers
Per serving: 200 calories, 16g protein, 13g carbs, 10g fat
Boiled Egg and Avocado Toast
This protein-healthy fat combo is great for satiety and brain-boosting nutrients, perfect during nursing.
How to make: Toast 1 slice of whole grain bread, top with ½ mashed avocado and 1 sliced boiled egg.
Ingredients: Whole grain bread, avocado, egg
Per serving: 250 calories, 12g protein, 20g carbs, 14g fat
Conclusion
Including high protein snacks in your daily routine while breastfeeding can make a big difference in your energy levels, recovery, and milk supply. These easy, nourishing snack options help you stay full longer, support your body’s healing, and keep both you and your baby healthy. With a little planning, you can enjoy quick, protein-packed bites that fuel your busy mom life without compromising on nutrition or taste.
I’m a Food Scientist with a passion for crafting delicious and innovative recipes. At Tasty Scroll, I blend science with creativity to develop dishes that are as enjoyable to make as they are to eat. Whether it’s perfecting textures, enhancing flavors, or experimenting with new ingredients, I love sharing my culinary discoveries with you. Join me on this flavorful journey let’s cook up something amazing together!