Basic Overnight Oat Recipe For Breastfeeding Mamas


Mothers who are breastfeeding require adequate nutrition in order to maintain their milk supply and support their growing baby. Because nutrient needs are higher when lactating, breastfeeding mamas can support their milk supply for their baby by maintaining good nutrition.

Naturally Increasing Milk Supply

Supporting milk supply is a top priority for breastfeeding moms who want to ensure that they are able to produce sufficient breast milk to nourish their growing baby. While there are many factors that influence milk supply, nutrition is one important piece of the puzzle to consider. Inadequate nutrition, lack of proper hydration, and insufficient calories can contribute to a dip in milk supply in a breastfeeding mama.  

Focusing on quality nutrition and eating sufficiently can be helpful for supporting milk supply. There are also certain foods that may naturally help increase milk supply while breastfeeding that can easily be added to everyday meals and snacks.

Eating Oatmeal to Increase Breast Milk

Oatmeal is considered a galactagogues, or a food that can naturally increase milk supply. This food is usually a pantry staple, is easy to make, and can be used in countless delicious recipes.

Oatmeal is also a good source of iron, which can naturally help replenish iron stores following childbirth. Low iron levels in breastfeeding mothers has been connected with decreased milk supply, so adding iron-rich foods to the diet can be a natural way to boost breastmilk.

If you are a breastfeeding mama looking for ways to naturally increase and support your breastmilk, you can simply add in a warm bowl of oatmeal to your diet each day.

Basic Overnight Oat Recipe

Another delicious spin on oatmeal is overnight oats, where you can easily throw ingredients into a jar, let it sit in your refrigerator overnight, and have a delicious breakfast ready the next morning.

Overnight oats are great to have on hand, especially for breastfeeding moms who need a quick and nutritious meal or snack ready to eat. Not only are oats helpful for supporting breast milk supply, but they can easily be eaten with one hand, which is key when you are holding a baby.

Check out this basic overnight oat recipe that is versatile and can be easily customized with your favorite ingredients:


  • ½ Cup Rolled Oats

  • 1 Cup Milk of Choice (Almond, Soy, etc)

  • 1 tsp Cinnamon

  • ½ tsp Pure Vanilla Extract

  • 2 Tbsp nuts/seeds (almond slices, walnuts, etc)

  • 1-2 Tbsp sweetener of choice (such as honey, maple or agave syrup)

  • Optional add-in ingredients: Fresh fruit, chia and/or flax seeds, nut butters, dark chocolate, or cocoa powder

  • 1 clean jar with lid


  1. Mix all ingredients and your choice of add-ins in a jar. Stir until combined. Cover with lid and refrigerate overnight.

  2. When ready to eat, top overnight oats with a splash of your favorite milk, fresh fruit, ground nuts and sweetener to your preference. Enjoy!

Overnight oats are an easy way to add in a nutritious breakfast or snack with minimal preparation time. If you are a breastfeeding mama, consider adding this in to your rotation of meals and snacks as a natural way to help support your milk supply.

What are your favorite ways to eat oats?

Disclaimer: If you are concerned about an inadequate or low milk supply, please seek out the help of a lactation consultant. While I am a board certified lactation consultant in the United States, this article is strictly for educational purposes and does not substitute in person care with a lactation consultant.