When I’m approaching my due date, I find myself channeling all my nesting energy into making food for postpartum. And once I’ve made a bunch of freezer meals, the next thing to do is to make (lactation) snacks!
When I first started looking for lactation snack ideas, it seemed like everything was sweet. And don’t get me wrong – I love sweets. If there’s a time to indulge in some treats, it’s definitely those early postpartum days. But I wanted some savory options too!
These egg bites feature galactagogues such as fennel (the fresh bulb, the seeds, or both – up to you), nutritional yeast, and oat flour. Plus they have eggs and milk for extra nourishment! Heat up a few for a milk-boosting breakfast or snack on a couple while you feed the baby to keep hunger at bay. That hunger in the early days of nursing is no joke!
Full disclosure: I’m not a lactation consultant and I don’t know if the fennel, nutritional yeast, and oat flour in these egg bites will help your milk supply. The different galactagogues seem to have varying levels of effectiveness from woman to woman, and even baby to baby. My strategy is to prep several different lactation snacks towards the end of pregnancy with different galactagogues (some sweet and some savory) so that I have options to mix & match!
Please note that galactagogues alone probably won’t be enough to dramatically increase a low milk supply. When I struggled with low milk supply with my first baby, frequent feedings (plus extra pumping) and lots of skin-to-skin time made the biggest difference. However, having some “lactation snacks” on hand did help me feel better, at least psychologically! And labeling them as such tends to protect them from other members of your family.
What do these fennel egg bites taste like?
It depends on whether you use fresh fennel bulb or fennel seed! The fresh bulb has a more mild flavor and an almost onion-like texture. The seeds are much more potent and taste strongly of fennel – feel free to reduce the amount if it’s too much for you! However, with the cheesiness of the nutritional yeast, they remind me a bit of a cheese pizza!
How do fennel, nutritional yeast, and oat flour increase milk supply?
As I mentioned above, I can’t guarantee that any galactagogue will increase your milk supply. In most cases, there isn’t even much research on how they work. However, here are some thoughts on potential mechanisms of action:
- Fennel: Fennel contains a phytoestrogen called anethole that is believed to stimulate greater release of prolactin. It’s also believed to aid in digestion in both mom and baby, so it may also help to reduce colic when it transfers to the baby in small quantities through the milk.
- Nutritional yeast: Nutritional yeast, similar to brewer’s yeast, is a good source of nutrients that support lactation, including B vitamins, chromium, iron, and protein.
- Oats: Oats are one of the most popular galactagogues, and are often the base for lactation snacks. They are known for containing a soluble fiber known as beta-glucan that is thought to stimulate a greater release of prolactin and other lactation-supporting hormones. The carbohydrates in oats are also likely to help by giving mom a quick burst of energy. Oats are also a decent source of iron, which is helpful for moms struggling with anemia, which can contribute to low milk supply. However, the iron content of oats is nothing compared to liver, so I’d recommend adding some hidden liver to your diet if you suspect anemia is contributing to your supply issues!
When should I make these fennel egg bites for lactation support?
These fennel egg bites can be prepared anytime in the third trimester and frozen to be enjoyed postpartum. You can also make them once the baby is born if you are struggling with milk supply.
They will keep 3-6 months in the freezer and up to 5 days in the fridge. I recommend making a double (or even triple) batch so even if you eat some fresh, you have plenty to freeze for later!
To reheat them, simply place a few on a plate and heat in the microwave in 30 second increments until heated through.
Ingredients
- 12 eggs
- 1/2 cup milk – I used whole milk, but you can use any milk or dairy alternative that you enjoy.
- 1/2 cup nutritional yeast, plus more for topping
- 1/2 cup (45g) oat flour
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp salt
- 1/2 fennel bulb, chopped – reserve the fronds for garnish! You can also use 1 tbsp fennel seed instead.
Directions
Step 1: Preheat oven to 375°F and prepare two muffin pans. I prefer to line the muffin pan with silicone liners for easy egg bite removal!
Step 2: Combine eggs, milk, nutritional yeast, oat flour, garlic powder, onion powder, and salt in a blender, scraping down sides if necessary. Blend until fully mixed and slightly frothy.
Step 3: Pour egg mixture into prepared muffin pans, filling each only about half- to two-thirds full.
Step 4: Add chopped fennel (or fennel seeds) to each egg muffin. Sprinkle fennel fronds and some extra nutritional yeast on top, if desired.
Step 5: Bake 15-20 minutes. Use a toothpick to check for doneness – it should come out dry! Allow to cool 10 minutes, then transfer to a cooling rack to cool completely. Freeze for 3-6 months or refrigerate and consume within 5 days.
Equipment
*Disclosure: I only recommend products that I use or would use myself. The links above are affiliate links, which means that I earn a commission (at no cost to you!) if you make a purchase using the link.
Fennel Egg Bites (Savory Lactation Snack)
Looking for a savory snack to boost your milk supply? These fennel egg bites are packed with nutrients & galactagogues to keep your milk flowing strong!
- Total Time: 30 minutes
- Yield: 24 egg bites
Ingredients
- 12 eggs
- 1/2 cup milk
- 1/2 cup nutritional yeast, plus more for topping
- 1/2 cup (45g) oat flour
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp salt
- 1/2 fennel bulb, chopped, fronds reserved for garnish (or 1 tbsp fennel seed)
Instructions
- Preheat oven to 375°F and prepare two muffin pans. I prefer to line the muffin pan with silicone liners for easy egg bite removal!
- Combine eggs, milk, nutritional yeast, oat flour, garlic powder, onion powder, and salt in a blender, scraping down sides if necessary. Blend until fully mixed and slightly frothy.
- Pour egg mixture into prepared muffin pans, filling each only about half- to two-thirds full.
- Add chopped fennel (or fennel seeds) to each egg muffin. Sprinkle fennel fronds and some extra nutritional yeast on top, if desired.
- Bake 15-20 minutes. Use a toothpick to check for doneness – it should come out dry! Allow to cool 10 minutes, then transfer to a cooling rack to cool completely. Freeze for 3-6 months or refrigerate and consume within 5 days.
Nutrition Facts
Amount Per Egg Bite
Calories: 57 kcal
Fat: 3g
Total Carbohydrates: 3g
Fiber: 1g
Protein: 5g
The nutrition data provided here is for informational only and is only an estimate based on an online nutrition calculator. It cannot be verified or guaranteed, and should not be used in the treatment of medical conditions. It should not be considered a substitute for a professional nutritionist’s advice This data should be interpreted and used at your own risk.
Leave a Reply