How to Make Homemade Lactation Protein Powder

I was recently on the hunt for a recipe for homemade protein powder. As a breastfeeding mom, I am contantly hungry, and I was enjoying the convenience of mixing up a protein shake for a quick energy boost. But I was so tired of spending $30-$40 for quality protein powder. I found this recipe from Teaspon of Spice and decided to give it a try!

I adapted the recipe quite a bit. I added some ingredients to mak it more lactation friendly, but I really loved the way it turned out.

If you’re wondering how much protein you need, or whether you should think about supplementing protein, check out my post about protein intake and breastfeeding here!

How can this help boost my milk supply?

This recipe contains several galactagouges, or ingredients traditionally thought to increase milk supply. Lacation cookies are another example of foods that contain these galactagouges.

Do they actually work? Honestly, the research is mixed. Milk production is a very multi-faceted process. There is a lot involved – hormones, nutrition, protein intake, environment, genetics, supply and demand, baby’s latch, and nutrition. Lactation cookies, by themselves, don’t seem to make a significant difference in milk production, according to this 2023 study. This protein powder, since it contains many of the same ingredients, is very similar to the lactation cookies that were studied.

However, we do know that nutritious foods are so important during postpartum and breastfeeding. We know that protein helps with wound healing and milk production (both of which happen during postpartum). And if you can choose a convenient, nutritious option when you’re hungry, it’s a win-win.

Galactagouges help to address a tiny piece of the puzzle. Using protein powder or choosing lactation cookies instead of Oreos may not make a significant difference if you’re really struggling with supply. But it will nourish your body, and you may notice a difference in supply. I, and many other women, do notice a difference on the days that I’m intentional about using nourishing foods, including lactation cookies or powders. Maybe it’s just the extra calories.

While there is no magic milk potion, every little choice that you make makes a difference! Don’t underestimate the power of little healthy choices. And it doesn’t need to be lactation cookies, teas, or powders. Those are just an option. 🙂

Galactagouges

Oats: contains fiber and beta-glucan, which is thought to incrase prolactin levels (which stimulate milk production).

Flax seed: Contains phytoestrogens, which can help boost milk production.

Brewer’s yeast: contains protein and iron (which are just good for anyone). Also contains phytoestrogens, which are thought to promote milk production. Most babies do fine when mom eats small amounts of brewer’s yeast, but if your baby gets fussy after you eat it, I’d try cutting it out to see if that makes a difference.

Recipe Variations

Dark Chocolate Peanut Butter Protein Milkshake: Add 2 tbsp peanut butter to 1 cup milk, 1/2 cup chocolate protein powder, and 1/2 cup shaved ice in blender. Process until smooth and creamy. This has an extra 8g of protein because of the peanut butter!

Chocolate Caramel Protein Milkshake: Add 3 tbsp caramel sauce to 1 cup milk, 1/2 cup chocolate protein powder, and 1/2 cup shaved ice in blender. Process until smooth and creamy.

Mint Chocolate Protein Milkshake: Add 1/2 tbsp mint extract to 1 cup milk, 1/2 cup chocolate protein powder, and 1/2 cup shaved ice in blender. Process until smooth and creamy.

Dark Chocolate Raspberry Protein Milkshake: Add 1/2 cup of fresh or frozen raspberries to 1 cup milk, 1/2 cup chocolate protein powder, adn 1/2 cup shaved ice in blender. Process until smooth and creamy.

Okay, here’s that recipe!

Let me know how you like it!