Oats & Dates Lactation Smoothie
An oats and dates smoothie with milk and a spoon of ground flaxseed, a filling, calcium-rich drink for busy breastfeeding mums on tired mornings.
- Calcium-rich
- High fibre
- Quick to make
Why you'll love this
Creamy, naturally sweet and ready in ten minutes, this oats and dates smoothie is something you can drink one-handed while feeding or rocking the baby.
Good for: Breakfast · Busy mornings · New mothers · Breastfeeding
Total Time
10 min
Serves
1 person
Calories
310 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre6 g
- Iron2 mg
- Calcium320 mg
- Magnesium65 mg
Why it can be useful after birth
When you are breastfeeding you need a little extra energy and plenty of fluids, and it is easy to skip breakfast in the early weeks. This glass gives you milk, cooked oats and dates in one go. Oats are a traditional food for new mothers, but research on any food increasing milk supply is limited.
Calcium
A full cup of milk makes this smoothie rich in calcium, which helps build strong bones and teeth; you still need about 1,000 mg a day while breastfeeding.
From: milk
Protein
Milk, oats and flaxseed together bring about 12 g of protein, helping your body build and repair tissues when proper meals are hard to fit in.
From: milk, rolled oats
Fibre
Cooked oats, ground flaxseed and dates add fibre, which helps keep bowel movements regular; sip water alongside as well.
From: rolled oats, flaxseed, dates
Energy
Three dates sweeten the glass and give quick energy, handy when night feeds leave you tired and hungry first thing in the morning.
From: dates
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
- Rolled oats, cooked and cooled – 1/2 cup
- Milk – 1 cup
- Dates, pitted – 3
- Flaxseed, ground – 1 tbsp
- Cardamom powder – a pinch
Easy substitutions
Dates → 1 date and half a ripe banana
Keeps it sweet with less concentrated sugar.
Milk → Unsweetened soy milk
A dairy-free option that still gives some protein; it will have less calcium unless the soy milk is fortified.
How to make it
- 1
Add cooked oats, milk, dates, ground flaxseed, and cardamom to a blender.
- 2
Blend until completely smooth.
- 3
Pour into a glass and drink fresh, ideally soon after a nursing session.
Pregnancy-friendly tips
- Cook a batch of oats and keep it in the fridge, so the smoothie is a two-minute blend on tired mornings.
- Drink a glass of water too; breastfeeding raises how much fluid you need.
- Add half a banana or a spoon of peanut butter if you want it more filling.
Safety note
- The milk is not cooked here, so use pasteurised packaged milk, or boil it and let it cool before blending.
- Dates and oats add up to a fair amount of carbohydrate. If you had gestational diabetes, check with your doctor or dietitian how this fits into your meals.
Contains: Milk
Frequently asked questions
Will this smoothie make more breast milk?
No food has been shown to reliably do that. In one trial, lactation cookies with oats and flaxseed did not raise milk output compared with plain cookies. Feeding often and a good latch matter most, so ask a lactation consultant if you are worried.
Is flaxseed safe while breastfeeding?
Little is known, so keep it to a spoonful in food like this rather than flaxseed oil capsules or supplements. Flaxseed gives plant omega-3 (ALA), which is not a swap for the DHA found in fish.
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