Posted by Annaleigh Bennett
on March 11, 2025
Let’s be real - between night feeds, nappy changes, and navigating postpartum recovery, finding time to cook or even eat a full meal can feel impossible. That’s where quick and easy snacks for new mums come in.
Snacking can be a lifeline during those early weeks and months - keeping your energy levels up, supporting milk supply (if you’re breastfeeding), and giving your body the nutrients it needs to heal and thrive. The right snacks can also help stabilise blood sugar levels and combat postpartum fatigue.
In this blog, we’ll share some nutritious snack ideas for new mothers that are simple, satisfying, and ideal for busy days with a newborn. No complicated prep, no fancy ingredients - just real food that supports your recovery and wellbeing.
🥜 1. Nut Butter & Wholegrain Crackers
A classic go-to snack loaded with healthy fats, protein, and fibre. Nut butters like almond, peanut, or cashew are rich in energy and great for breastfeeding mums needing quick calories. Pair with wholegrain crackers or rice cakes for extra crunch and satiety.
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🧁 2. Greek Yogurt with Fruit or Granola
Rich in protein and calcium, Greek yogurt is great for postpartum nutrition. Top with fresh berries for antioxidants or a sprinkle of granola for texture. It’s also a good source of probiotics to support your gut health and immune system.
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🥚 3. Boiled Eggs with Avocado Slices
Packed with protein, vitamin D, and healthy fats, this combo keeps you fuller for longer and supports postnatal recovery. Make a few boiled eggs ahead of time so you can just grab and go when hunger hits.
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🍌 4. Banana with Nut Butter or Oatcakes
Bananas provide natural energy and potassium while nut butter or oatcakes offer fibre and sustained energy. It’s the perfect one-handed snack for busy mums juggling feeding or rocking a sleepy baby.
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🥤 5. Smoothies & Protein Shakes
Whether you blend your own or use a pre-mixed supplement, smoothies are an ideal postpartum snack. Add fruits, oats, nut butter, and a scoop of protein powder or lactation-boosting ingredients like flaxseed or brewer’s yeast.
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🍿 6. Popcorn with Nutritional Yeast or Seeds
Popcorn is a surprisingly healthy snack if prepared right—think air-popped with a drizzle of olive oil and a sprinkle of nutritional yeast or pumpkin seeds for extra B vitamins and zinc.
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🧀 7. Cheese & Wholegrain Crackers or Apple Slices
Cheese provides calcium and protein, and pairs well with fibre-rich crackers or sweet apple slices for balance. It’s a filling and balanced postpartum snack that’s quick to prep.
🍫 8. Dark Chocolate & Nuts Mix
Yes, you can indulge! A small handful of dark chocolate with almonds or walnuts is a comforting yet nutrient-dense snack loaded with magnesium, antioxidants and healthy fats—great for lifting mood and supporting postpartum brain health.
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👶 Tips for Snacking Smarter as a New Mum:
- Keep snacks prepped in advance – think grab-and-go portions.
- Store options near your feeding area or bedside for night feeds.
- Focus on high-protein, fibre-rich snacks to keep your energy up.
- Hydrate! Pair snacks with water, herbal teas, or a nutrient drink.
💛 Bonus Tip: Nourish From the Inside Out
Pair your snacking habits with a high-quality supplement like Pure Journey’s Pregnancy & Postnatal Multivitamin Drink, rich in B vitamins for energy, vitamin D for immunity, and biotin for hair and skin support. Perfect for replenishing depleted nutrients and supporting your recovery journey.