Lactation Oat & Berry Bake
A baked oat and berry slice with banana and a little ground flaxseed, a fibre-rich, make-ahead breakfast or snack for busy new mothers.
- Fibre source
- Make-ahead
- Calcium source
Why you'll love this
Soft, sliceable and lightly sweet, this bake is made once and eaten all week, one-handed if the baby is in your other arm. Warm a slice for breakfast or have it cold as a snack.
Good for: Breakfast · Snack · Make-ahead · New mothers · Breastfeeding
Total Time
45 min
Serves
6 people
Calories
350 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Omega-3 (ALA)2.4 g
- Fibre9 g
- Iron3.1 mg
- Calcium160 mg
Why it can be useful after birth
After birth, and especially while breastfeeding, you need a little extra energy, and this bake gives you ready-made slices of oats, fruit and milk. Oats are a traditional 'milk food', but research on foods increasing milk supply is limited, so enjoy it as a nourishing snack rather than a remedy.
Energy
Rolled oats, banana and a little maple syrup make each slice a ready source of energy for night feeds and broken sleep, with no cooking needed in the morning.
From: rolled oats, banana, maple syrup
Fibre
Oats, ground flaxseed and berries bring fibre, which helps keep bowel movements regular. Drink plenty of water through the day as well.
From: rolled oats, ground flaxseed, mixed berries
Calcium
The milk baked into the oats adds calcium, which helps keep your bones and teeth strong while breastfeeding. Use a calcium-fortified plant milk if you avoid dairy.
From: milk
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- 2 cups rolled oats
- 2 tbsp ground flaxseed
- 1 cup mixed berries
- 1 banana, mashed
- 1 1/2 cups milk of choice
- 1 egg
- 2 tbsp maple syrup
- 1 tsp baking powder
Easy substitutions
egg → 1 extra mashed ripe banana
An egg-free option; the bake will be softer, so let it cool fully before slicing.
milk of choice → calcium-fortified soy or oat milk
Dairy-free; a fortified one keeps some calcium in each slice.
How to make it
- 1
Preheat oven to 180°C and grease a baking dish.
- 2
Mix oats, flaxseed and baking powder in a bowl.
- 3
Whisk milk, egg, mashed banana and maple syrup separately.
- 4
Combine wet and dry ingredients, then fold in the berries.
- 5
Pour into the dish and bake for 30–35 minutes until set.
- 6
Cool slightly, slice and serve warm.
Pregnancy-friendly tips
- Slice once cool, wrap pieces individually and freeze; warm one through when you need a quick breakfast.
- Keep a water bottle where you usually feed and drink a glass with each slice, as breastfeeding raises your fluid needs.
- Have it with a bowl of curd or a spoon of peanut butter to make it more filling.
Safety note
- The batter contains raw egg, so bake until the centre is fully set and firm, and do not taste the uncooked mix.
- Each slice has only about a teaspoon of ground flaxseed, a normal food amount. Little is known about flaxseed while breastfeeding, so do not add extra or take flaxseed oil capsules.
Contains: Milk, Egg
Frequently asked questions
Will this oat bake increase my milk supply?
There is no good evidence that oats, flaxseed or 'lactation' bakes make more milk; in one trial, lactation cookies did no better than plain ones. Frequent feeding, a good latch and support matter most, and this bake is simply a nourishing snack.
How long does it keep?
A few days in an airtight box in the fridge, or longer in the freezer. Warm slices through before eating.
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