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Fenugreek & Almond Overnight Oats for Milk Flow

Fenugreek & Almond Overnight Oats for Milk Flow

Chef Emily

👩‍🍳 By Chef Emily – USA
🍽️ Servings: 2

⏱️ Prep Time: 5 min (+overnight)
🌿 Type: Lactation Recipe

Fenugreek and Almond Overnight Oats
A simple make-ahead breakfast to naturally support breast milk production.

These Fenugreek & Almond Overnight Oats are a delicious, lactation-boosting powerhouse for breastfeeding moms. Fenugreek has long been used as a natural galactagogue, while almonds, oats, and flaxseeds provide healthy fats, fiber, and plant-based protein to help sustain milk flow and nourish the postpartum body. Ideal for busy mornings or midnight feedings, this no-cook recipe is rich, creamy, and customizable to every mom’s taste and needs.

Ingredients

  • 1 cup rolled oats
  • 1 tbsp ground flaxseed
  • 1 tsp fenugreek powder (or soaked seeds)
  • 2 tbsp sliced almonds
  • 1/2 cup Greek yogurt (or plant-based alternative)
  • 3/4 cup milk of choice (almond, oat, cow’s milk)
  • 1 tbsp honey or maple syrup
  • 1/4 tsp cinnamon
  • 1/2 banana (optional, mashed)
  • Fresh berries or fruit for topping

Instructions

  1. In a bowl or jar, mix oats, flaxseed, fenugreek, almonds, cinnamon, and sweetener.
  2. Add milk and yogurt. Stir well until combined. If using mashed banana, mix it in now.
  3. Cover and refrigerate overnight (at least 6 hours).
  4. In the morning, top with fresh fruit or a spoon of almond butter.
  5. Enjoy cold, or warm slightly in the microwave if preferred.

Why It Boosts Milk Supply

Fenugreek is a traditional herb believed to increase milk production by stimulating sweat glands, which include the milk ducts. Oats and flaxseeds are naturally rich in phytoestrogens and iron, which support hormonal balance and blood health, both key for optimal lactation. Almonds are an excellent source of calcium and healthy fats, which enhance the quality of breast milk.

Tips & Variations

  • Vegan version: Use coconut yogurt and almond or oat milk.
  • Nut-free? Replace almonds with sunflower seeds or pumpkin seeds.
  • Extra calories for milk: Add 1 tbsp peanut or almond butter.
  • Sweet tooth? Add raisins, dates, or a few dark chocolate chips.

Nutrition Information (Per Serving)

Nutrient Amount
🔥 Calories 420 kcal
💪 Protein 18 g
🥑 Fat 14 g
🍞 Carbs 46 g
🌿 Fiber 8 g


Healthy Habits for Lactating Moms

Staying hydrated, getting enough rest, and consuming frequent nutrient-dense meals can significantly support milk production. These overnight oats are perfect for busy moms who need energy and nourishment without cooking. Keep a stash of lactation-friendly snacks and always listen to your body’s hunger cues.

Explore More Recipes

Find more lactation-friendly and recovery-boosting meals at New Mom Recipes — designed for real moms with real needs.

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