Delicious Blueberry Based Lactation Smoothie that Isn't Fattening

Updated on April 17, 2025

There are tons of lactation smoothie recipes floating around the internet—each one claiming to be the magic trick for boosting milk supply. Many contain supplements, powders, and “lactation” products that are marketed to nursing moms.

But here’s the truth:
👉 You can boost your milk supply naturally using ingredients already in your kitchen or from the produce aisle of your local grocery store.

⚠️ Note: Always consult with your doctor, lactation consultant, or healthcare provider before making major dietary changes—especially during breastfeeding. Your journey is unique!

Why Calories Matter While Breastfeeding

Yes, mama—you need extra calories while nursing. But how do you stay energized without packing on unwanted weight?

Here’s the deal:

• Breastfeeding burns calories. You’re already doing some of the work! That doesn’t mean unlimited Oreos and nightly ice cream runs (tempting, though!). 
• Empty calories = low energy and excess weight gain.

Balance is Key:

• Treat yourself occasionally—just plan it out. 
• Try to indulge earlier in the day when your metabolism is higher.
• Add in a stroller walk or quick yoga session to keep things moving.
• A once-a-week cheat day is fine, but stay mindful of your activity level vs. calorie intake.

Hydration is Your Secret Weapon

Staying hydrated is essential for milk production. A well-hydrated body is naturally better at producing milk.

Hydration Tips:

• Keep a water bottle nearby during feeds.
• Drink when you're thirsty—no need to chug gallons.
• Coconut water is a hydration hero (and it's in one of our favorite smoothie recipes!).
• Set hydration reminders if needed—nursing brain is real!

The Power of Clean Eating for Nursing Moms

What you eat absolutely affects your energy levels and milk supply. Focus on nutrient-dense, whole foods to fuel both your body and your baby.

Try to include:

• Fresh organic fruits and veggies (bonus: blend skin-on for extra fiber)
• Washed or blanched produce to reduce contaminants
• Whole foods that deliver vitamins, minerals, and long-lasting energy

Organic produce may cost more but often tastes richer and blends better—plus, fewer pesticides and waxes!

The Right Blender = Game Changer

Let’s talk tools. If you’re serious about making smoothies a daily habit, invest in a good blender.

Recommended Blenders:

• Vitamix
• NutriBullet PRO 
• Any high-powered blender that can break down seeds, greens, and frozen fruit

Why it matters:

• High-powered blenders make your smoothie silky smooth—no chunky textures. 
• They extract more nutrients by breaking down plant fibers.
• You’ll use it for baby food, soups, sauces, and more. It’s a worthy investment!

The Secret to a Delicious Lactation Smoothie

A good smoothie is all about balance—not just flavor, but texture, nutrients, and satisfaction.

Lactation Boosting Ingredients:

This list covers a lot of foods to boost breastmilk and more...

🍼 Lactation-Boosting Ingredients

🌾 Whole Grains & Complex Carbs

• Oats – One of the most well-known galactagogues (milk boosters); rich in iron and fiber
• Barley – Contains beta-glucan which may help increase prolactin, a key hormone in milk production
• Brown rice – Provides energy and complex carbs to support postpartum recovery

🌿 Herbs & Seeds

• Fenugreek – A traditional herb known to increase milk supply (check with your doctor first)
• Blessed Thistle – Often paired with fenugreek; may help boost supply
• Fennel seeds – Can promote let-down and boost estrogen
• Flax seeds – High in omega-3s and phytoestrogens that support lactation
• Chia seeds – Great for hydration and full of omega-3s

🥜 Nuts & Nut Butters

• Almonds – Said to support milk production and packed with calcium
• Cashews – Creamy and nutrient-dense, with healthy fats and protein
• Peanut butter (natural) – Adds healthy fats and protein

🥛 Healthy Liquids & Dairy Alternatives

• Coconut water – Hydrating and full of electrolytes
• Almond milk (unsweetened) – A light, non-dairy option that’s gentle on digestion
• Hemp milk – Rich in omega-3s and plant-based protein
• Greek yogurt – Adds protein and probiotics to support gut health

🍌 Fruits & Vegetables

• Bananas – Provide potassium, natural sweetness, and creaminess
• Blueberries – High in antioxidants and vitamins
• Spinach – Loaded with iron and folate
• Avocado – Full of healthy fats that support energy and milk quality
• Carrots – Rich in beta carotene which may help with milk production
• Papaya (green/unripe) – A traditional milk-boosting food in many Asian cultures

🌿 Superfoods & Supplements

• Brewer’s yeast – A traditional galactagogue packed with B vitamins, protein, and iron
• Spirulina – Protein-dense algae that may help with energy and milk supply
• Maca powder – Supports hormonal balance and energy
• Collagen peptides – Helpful for postpartum healing and overall wellness

🍯 Natural Sweeteners

• Dates – Provide iron and fiber, and a natural energy boost
• Maple syrup (pure) – Adds sweetness and trace minerals

Pro Tip: Ingredient Order Matters

To make a smoothie that blends perfectly every time, layer your ingredients correctly—especially if using a bullet-style blender.

The Perfect Order:

1. Greens first (like spinach or kale)
2. Frozen fruit 
3. Fresh fruit 
4. Nut butters and powders 
5. Liquid last (almond milk, coconut water, oat milk—up to the Max line)

This method helps the blades move efficiently and gives you that creamy, café-style texture.

This nutrient-packed blueberry lactation smoothie blends a little bit of everything to help support breastfeeding moms—naturally. Start with equal parts of each fruit, and adjust based on your taste and texture preferences. Frozen bananas and blueberries create a creamy, chilled texture that’s not only refreshing but also satisfying. For an extra boost of antioxidants and superfood power, toss in a few more blueberries!

What makes this the best lactation smoothie? It’s simple, clean, and made with milk-boosting, nutrient-rich ingredients straight from your kitchen—no fancy powders or gimmicks needed. This recipe is easy to customize based on your dietary needs, and it supports your breastfeeding journey with healthy calories that actually nourish you.

✨ Always consult your healthcare provider before changing your diet, especially if you're breastfeeding or postpartum. Every mama’s body is unique!