5 Minute Lactation Oatmeal Recipe (with 5 flavors)

I'll get straight to the point: you've probably seen hundreds, if not thousands, of lactation oatmeal recipes on the Internet, so why is this one any different?

Well, first off, I'm a certified postnatal nutritionist with an emphasis in lactation, so lactation recipes are my bread and butter.

Second, I spent months developing all kinds of lactation recipes after I had my first baby and ended up with 50 incredible recipes (in my cookbook!) and an additional 50 oatmeal recipes on top of that! So I've done my research and development. (I'm also an exclusive breastfeeding mama!)

Third, this recipe is by far the simplest, easiest, and most customizable of any recipe you've seen. In my book, that's a win-win-win!

So if you're looking for a scrumptious oatmeal recipe that will improve your breastmilk supply and satisfy your ravenous hunger, you're in the right place!

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Why this recipe works

The most important thing I've learned from both personal experience, scientific evidence, and professional expertise is that breastfeeding and lactation nutrition isn't just about supply and demand, and it's also not just about eating the same three lactogenic foods (galactagogues) every day, either.

What it all boils down to is mom's health. Is mom's body being nourished properly so she can not only make milk for baby but also make milk without being chronically exhausted and increasing her risk of long term health issues?

That's why this lactation oatmeal - and all of my lactation recipes - is better than every other recipe. It's not just a bowl of oats with a handful of brewer's yeast in it. It's oatmeal packed with all the nutrients and health benefits mom needs to thrive AND boost her breast milk production like:

• complex carbs for a boost of energy and B vitamins
• fiber to aid in better digestion and bowel movements
• protein to heal the body from childbirth and keep you fuller longer
• essential fatty acids to support your hormones, baby's brain development, and reduce the risk of postpartum depression
• a balance of macronutrients to stabilize your glucose levels first thing in the morning
• key ingredients that have been shown to increase milk supply
• heme and non-heme iron sources to help with low iron levels

Additionally, this oatmeal is hot oatmeal, and for a good reason. In those first early weeks (0-8 weeks postpartum), your gut needs a lot of TLC. Birth is traumatic on the body (in a medical sense) and so your body remains in "flight or fight" mode for an extended period of time.

Because of this, your body is not prioritizing digesting and absorbing nutrients like it should. That's why I recommend focusing on mostly warm and hot foods while you initially recover; they're much easier to digest and absorb, which means your gut doesn't have to use as much energy to do it's job and it can truly heal like it needs to.

READ MORE: The Best 15 Lactation Protein Powders

READ MORE: 23 Ways to Make Your Breastmilk Fattier

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Ingredients you'll need

The reason this is such a great recipe is because unlike every other lactation oatmeal recipe you find on the internet, you only need five main ingredients (all common ingredients you'd find at every grocery store) for the basic recipe and then you can customize the flavor with whatever toppings and mix-ins you like.

I also purposely wrote this recipe without niche ingredients like brewers yeast and to be naturally gluten free and dairy free so most mamas could enjoy it without changing a lot of the recipe.

• Quick oats: read that again. QUICK OATS. Not rolled oats (old-fashioned oats/whole oats) or steel cut oats. Quick oats absorb much faster and much better than regular oats, and in my opinion, they have a much better texture no matter how you prepare this lactation oatmeal recipe (but especially with overnight oats). I promise that once you make oatmeal with quick oats, you'll never go back.
• Chia seeds: helps bulk up the oatmeal without adding more oats and provides a dose of healthy fats, iron, and extra fiber. You can substitute ground flax seed (flax meal) or brewer's yeast, but not hemp seeds.
• Protein powder: protein is one of the most important yet undervalued nutrients for having a good breast milk supply so it's crucial to this recipe. Not only will this bulk up the oatmeal, it will keep you fuller longer, curb sugar cravings, and balance your hormones first thing in the morning. Any protein powder will work, but I suggest reading about the best and safest protein powders for breastfeeding mothers.
• Liquid egg whites: a substitute for some of the milk in the recipe to add more protein and help the oats bind together even better. When I say liquid egg whites, I'm talking about the pasteurized egg whites that come in a carton, not literally separating raw egg whites from the whole egg. Liquid egg whites from the carton are safe to eat cooked or uncooked, which is why I love them so much.
• Unsweetened almond milk: my choice of milk to keep the carbs lower (to save room for more oats and more fruit!) and still keep that creamy texture. If you currently make your oatmeal with water, your life is about to change. You can use any milk you like, including oat milk, cashew milk, coconut milk, or regular dairy milk.

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How to make lactation oats

This recipe is so simple: there's only three dry ingredients and two wet ingredients, and the oats take less than five minutes to cook.

Step 1: make the oatmeal base

Stir the oats, chia seeds, egg whites, and almond milk together in a deep cereal bowl (or large bowl) until well combined.

Step 2: cook the oats

Microwave for two minutes, stir, then microwave another 60 seconds. If you have a high powered microwave, be sure to watch the oats during the last 60 seconds to keep them from spilling over.

Step 3: finish and serve

Stir your protein powder of choice until completely dissolved.

If you're adding mix-ins, stir those in now! (See below for fun flavor combinations.) Some of my favorite mix-ins are:

• Sugar free maple syrup
• Sugar free chocolate chips
• Fresh fruit
• Nut butters
• Chopped nuts
• Pumpkin seeds

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Can I make this recipe into an overnight oats recipe?

Sure! Just omit 1/2 cup of milk and store in a mason jar or airtight container overnight. Add any fresh fruit or nut butters just before serving.

Can I meal prep this galactagogue oatmeal?

I only recommend using this recipe as a make-ahead breakfast recipe if you turn it into overnight oats (explained above) or baked oatmeal. The microwave changes the texture of the oats, so it won't taste good after chilling it in the fridge and trying to reheat the next day.

Five flavors to try

Strawberries and Cream: use vanilla or strawberry protein powder, swap the almond milk for coconut milk (optional), and mix in finely diced strawberries. Serve with whipped cream on top!

Chunky Monkey: use vanilla protein powder and mix in chopped walnuts and mini chocolate chips with sliced banana on top.

Chocolate Raspberry: use chocolate protein powder, mix in mini chocolate chips, and top with fresh raspberries.

Apple Pie: use vanilla protein powder and mix in diced apples, cinnamon, and nutmeg with a drizzle of almond butter on top.

Peanut Butter Chocolate Chip: use peanut butter or vanilla protein powder and mix in mini chocolate chips with a drizzle 1 tablespoon all natural creamy peanut butter on top. You can also melt some additional dark chocolate chips with a touch of coconut oil and drizzle that on top too!

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More lactation recipes

Any recipe from my Lactation Cookbook!

My VIRAL Healthy Lactation Cookie Recipe

Healthy Açai Overnight Oats

Double Chocolate Baked Oats (no banana)

Healthy Blueberry Banana Oatmeal Muffins

The Best Healthy Lactation Banana Bread

I hope you love this easy lactation oatmeal recipe! It's made with healthy foods in less than 10 minutes and it's a great option for every breastfeeding mom!

Be sure to leave a star rating and review below if you try the recipe so other readers know how you liked it! This also helps more moms discover my recipes.