Before you say these muffins aren’t for you because you aren’t breastfeeding, these muffins are for EVERYONE! They are packed with ingredients that promote lactation and can increase milk supply but also provide fiber, iron, and omega-3s which every body needs to function optimally.
*Muffins will not cause you to spontaneously lactate…no need to worry!
When I discovered lactation snacks like cookies and bars, I immediately became obsessed. But then I looked at the nutrition facts…HOLY SUGAR!! As a nutrition coach, I wanted to make something that was healthier and with NO ADDED sugar but still aided in milk production. I did some research on what makes an ingredient good for lactation (read next section) and got to work modifying one of my favorite muffin recipes!
What makes these “lactation” muffins?
I just had my second child and I’m determined to breastfeed for at least six months. My firstborn is almost 13 years old so it’s been a while since I’ve done this. I had little to no luck breastfeeding my first (I honestly don’t think I knew what I was doing and I never reached out for help). But with this baby, I did my research to ensure I would have, and maintain, a decent supply for her. This is where I discovered ingredients that can help with milk production, such as oats and flaxseed. Many lactation snacks have brewer’s yeast but not everyone can find it at their local store or they wish not to use it, so these muffins don’t have any brewer’s yeast.
The oats, flaxseed, and chia seeds in these muffins provide milk-boosting goodness. Here’s some more info:
- Oats [oat flour]- Oats are great for milk-boosting because they contain phytoestrogens that stimulate the mother’s milk glands, increasing milk supply. They are also a good source of iron and full of B vitamins.
- Flaxseed [meal] & Chia Seeds– Flaxseeds and chia seeds are great sources of fiber. They provide omega-3 fatty acids which are very important during breastfeeding. Omega-3s are necessary for healthy brain development.
I typically mix in chocolate chips and they add the perfect amount of sweetness when you’re craving a healthier snack option. They pair perfectly with the apple! Here are some other mix-in ideas:
- Blueberries, fresh or frozen
- Shredded coconut (I top each muffin for a hint of coconut and added texture)
- White chocolate or Peanut butter chips
How to make Banana Apple Muffins with Chocolate Chips
2 large eggs, lightly beaten
1 cup mashed ripe banana (about 2 medium)
1 tbsp. melted butter
1 tsp. vanilla extract
1 cup oat flour
1/2 cup flaxseed meal
2 tbsp. chia seeds
3/4 tsp. baking soda
dash sea salt
1/2 cup diced apple (about 1 small)
1/4-1/2 cup chocolate chips or other mix-in (optional)
1. Preheat oven to 350 degrees F.
2. Prepare nine muffin cups with muffin tin liners or grease with cooking spray.
3. Combine eggs, banana, butter, and vanilla in a medium bowl; mix well. Set aside.
4. Combine oat flour, flaxseed meal, chia seeds, baking soda, and salt in a medium bowl; mix well.
5. Add oat flour mixture to egg mixture and stir until blended.
6. Mix in diced apple and other mix-ins (if using); stir until just blended.
7. Divide the batter evenly between muffin cups. Each cup will be nearly full with batter.
8. Bake 18-22 minutes, or until golden brown and toothpick inserted into center comes out clean.
9. Cool muffins on a wire rack.
To enjoy: Grab a muffin for breakfast or as a snack on-the-go. I love to warm up muffins in microwave for a few seconds, cut in half, and spread butter on each half. If I’m feeling fancy, I drizzle with melted peanut butter.
Nutritional information (per muffin)
Calories: 162 Fat: 7.8g Cholesterol: 41mg Sodium: 178mg Carbs: 19g Fiber: 5g Sugar: 5g Protein: 7.8g