Low Carb Lactation Cookies (Healthy Cookies for Pregnancy & Breastfeeding)
- Marina Lane, MS RD CLC
- May 14, 2024
- 2 min read
Updated: Sep 11
The hardest part about breastfeeding isn’t feeding your baby - it’s keeping yourself nourished! That’s why I love creating recipes like these Low Carb Lactation Cookies - a healthy, satisfying snack made with real food ingredients that support both you and your milk supply.
Most lactation cookies are loaded with oats and sugar. While those can be helpful, some moms prefer a lower-carb option - whether to balance blood sugar, manage energy crashes, or simply enjoy a different style of cookie. These cookies bring together a powerhouse mix of nuts, seeds, eggs, and dark chocolate to give you sustained energy, protein, healthy fats, and key nutrients needed during pregnancy and breastfeeding.
Why These Lactation Cookies Work
Walnuts & Pistachios for Brain & Heart Health
Both walnuts and pistachios are rich in omega-3 fatty acids, magnesium, and antioxidants - nutrients that support your brain, heart, and mood. For breastfeeding moms, healthy fats are also vital for breast milk composition.
Chia & Pumpkin Seeds for Milk Supply
Seeds are often called “lactation powerhouses” because they contain protein, fiber, and phytoestrogens that may help support milk supply. Pumpkin seeds in particular are a good source of zinc and magnesium, while chia seeds provide omega-3s and soluble fiber to keep you fuller longer.
Eggs for Choline
Eggs are one of the best natural sources of choline, a nutrient that plays a key role in your baby’s brain development. Including eggs in your diet while pregnant and breastfeeding helps you meet your increased choline needs.
Dark Chocolate for Antioxidants (and a Treat!)
Let’s be honest - cookies should feel like a treat! Dark chocolate brings flavonoids (antioxidants) while also making these cookies indulgent without being overly sweet.
Tips & Variations
Dairy-Free: Use dairy-free dark chocolate.
Vegan Option: Swap eggs for a chia “egg” (1 tbsp chia + 2.5 tbsp water per egg).
Nut Swaps: Pecans or almonds work well if you don’t have walnuts or pistachios.
Make Ahead: These cookies freeze beautifully. Store in an airtight container for up to 3 months - perfect for stocking your freezer before baby arrives.
FAQs About Lactation Cookies
Are lactation cookies safe during pregnancy?
Yes! All the ingredients in this recipe are safe during pregnancy. They’re a great snack to prep ahead for postpartum too.
Do lactation cookies actually boost milk supply?
The research on “galactagogues” is still limited, but certain ingredients - like nuts, seeds, and healthy fats - provide nutrients that support your body’s ability to make milk. Even if they don’t directly increase supply, these cookies are a nourishing snack to keep your energy up.
How many lactation cookies should I eat per day?
Think of them as a nutrient-dense snack, not a prescription. One to two cookies a day is a reasonable portion depending on your overall calorie needs.
👉 Want more recipes like this? Consider joining the TLNourish App or download the made-for-you Breastfeeding Meal Plan!
Notes
1
Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2
In a large bowl, combine the walnuts, pistachios, pumpkin seeds, almond flour, chia seeds, and cranberries. In a separate bowl, whisk together the eggs and maple syrup. Pour into the dry ingredients and stir until everything is well coated.
3
Scoop about 2 tablespoons of the mixture and form into compact balls or discs. Place on the prepared baking sheet and flatten slightly.
4
Bake for 12–15 minutes, until golden and set. Let cool completely on a wire rack.
5
Once cooled, dip or spread the bottom of each cookie with melted dark chocolate chips. Place back on parchment paper, chocolate side down, and refrigerate for 10–15 minutes to set.
Instructions
1 cup Walnuts
1 cup Pistachios
1 cup Pumpkin Seeds
1/2 cup Almond Flour
1/4 cup Chia Seeds
1/2 cup dried Cranberries
1/4 cup Maple Syrup
2 Eggs
For Cookies
1 cup Dark Chocolate Chips
For Glaze
Low Carb Lactation Cookies
Dietitian & Lactation Counselor
Marina Lane
These cookies make an ideal one-handed, high-energy, low carb snack for busy breastfeeding moms. Packed with healthy fats, protein, fiber, and antioxidants, they help keep energy levels steady while supporting postpartum recovery and milk production. Plus, the dark chocolate glaze adds a satisfying touch of sweetness.
Servings :
12 servings
Calories:
328
Prep Time
15 min
Cooking Time
15 min
Rest Time
15 min
Total Time
45 min
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