My Favourite Postpartum Snacks

One of the clearest things I remember from the early postpartum phase with baby C was that I was ravenously hungry. All the time. I also remember well how hard it was to feed myself postpartum. Either I reached for whatever I could grab quickly and eat with one hand (which was often not the healthiest of choices), or just didn’t eat.

Knowing now how important postpartum nutrition is to recovery and revitalization, in this post, I’m rounding up my best postpartum snack ideas. The postpartum snack ideas listed here are my favourites for a reason. They are all:

• easy to eat

• made up of nutrient-dense, real food

• either prepped in a good-sized batch in advance, or require very little prep

Whether you’re postpartum or currently pregnant and doing some postpartum planning, keep this list on hand so you always have ideas for what to grab when hunger hits.

Why is Postpartum Nutrition Important?

When we’re in the postpartum period, we often become so focused on caring for our new baby that we kind of forget about caring for ourselves. I get it, I’ve been there (three times!): it’s so easy to get completely wrapped up in this beautiful tiny being that needs us for absolutely everything.

But here’s the thing mama:

nourishing yourself postpartum is just as important as nourishing yourself during pregnancy.

Not only have you spent the last 9 months or so growing that beautiful baby, but you’ve also just been through a huge amount of physical trauma getting that baby out into the world. Nourishing yourself is vital in order to recover and replenish. The better you nourish yourself postpartum, the quicker and better your recovery will be, and the better you will be able to care for your family.

There are so many facets involved in nourishing yourself, and feeding yourself is a major one. Postpartum nutrition is particularly important for two reasons. First, you need to replenish your nutrient stores that were likely depleted during pregnancy when your body drew from them to grow your baby. Second, your body requires additional nutrients to account for blood loss and wound healing that may have occured during labour and delivery, and to heal and rebuild tissue that may have been stretched or damage during pregnancy. If you’re breastfeeding, your nutrient needs are even higher, as your body draws from your nutrient stores to provide nutritious breastmilk for your baby.

So when those hunger pangs hit, remember that they are there for a reason: to remind you to feed yourself with nourishing food!

My Favourite Postpartum Snacks

Nuts and Seeds

This is a fantastic snack as it’s easy to eat and super nutrient-dense. Almonds, walnuts, cashews, pumpkin seeds, and sunflower seeds are a few of my favourites. You can buy them as a prepackaged mix, or purchase individual types of nuts and seeds mix them together in a large storage container at home. Avoid seasoned varieties (which can contain artificial flavours, sugar, preservatives, and excessive salt), and instead aim for unsalted and raw or roasted varieties. Keep mini-dishes of your nut and seed mix stashed strategically around your home (including next to your bed and in your favourite breastfeeding spots if you’re breastfeeding) so that you’re never far from a quick snack.

Hardboiled Eggs

When it comes to nutrient density, eggs are a serious powerhouse. Prepare a bunch of hardboiled eggs in advance and stock them in the fridge so they’re ready to eat when you need them. To make peeling easier, add a teaspoon of baking soda to the water when boiling, or use an Instant Pot or other pressure cooker (my personal favourite way to prepare hardboiled eggs). If feasible, purchase pastured eggs (laid by chickens that are allowed to roam free in pastured areas and therefore eat their natural diet) which are more nutritious and delicious than conventional eggs.

Broths

Warm and comforting, broths are a fantastic postpartum food for nourishment. Bone broth in particular is great for postpartum repair and restoration as it contains ample amounts of amino acids and other nutrients needed for healing and rebuilding tissue. Bone broth is also surprisingly easy to make, and this is a great food to make in advance and store in the freezer. If you’re new to bone broth, check out my full blog post on bone broth to learn more about its amazing benefits and how to make it, as well as some recipes and tips to get you started. Read the full post here. If bone broth is not your thing other nutritious broth options include vegetable broth, mushroom broth, and miso soup. A mug of any of these broths makes for a delicious savoury snack.

Chia Pudding

This has become one of my family’s favourite snacks recently, not only because it is so healthy but because it’s so easy to make. Chia seeds are also one of my top foods to recommend for early postpartum because, due to their high fibre content, they are extremely helpful in getting those bowel movements properly going after labour and birth.

Here’s how to make it:

• add a couple of tablespoons of chia seeds to a bowl or container. Add in your favourite type of milk (about twice as much as the chia seeds in volume) and stir well

• stir in your favourite additions: I love to add berries, banana, hemp seeds, and sunflower seeds. Maple syrup also works well if you’re craving something sweet, as does nut butter for extra protein and fat

• Cover and refrigerate for at least 20 minutes (but overnight is best)

• Feel free to make a big batch, as chia pudding keeps well for a few days in the refrigerator

Want to see how easy it is to make chia pudding? Watch me in action below!

Apple + Nut Butter

If you’ve never indulged in the fruit + nut butter combination, you are seriously missing out! Apple and almond butter was one of my favourite postpartum snacks- it sort of reminded me of caramel apples. I recommend cutting your apple into pieces and topping each piece with a dollop of almond butter so that you can easily eat this one-handed. Banana and nut butter is another tasty combination, and can even be frozen for a fun snack.

Smoothies

One of the things I love about smoothies is that you can sneak an incredible amount of nutrient-dense foods in that you would otherwise maybe not choose to eat, and they are pretty much undetectable when blended together. Here are some of my favourite combinations:

• banana, Greek yogurt, spinach, blueberries, pineapple, hemp seeds

• banana, pineapple, kale, ground flaxseed, cucumber, lime juice

• banana, oats, milk, cinnamon, nut butter

• banana, Greek yogurt, dates, cocoa powder, hemp seeds

Pro tip: freeze blended smoothie mix into popsicle molds to make smoothie popsicles.

Chocolate Protein Balls

Ok, these ones require a bit of prep work, but they can be made in large batches and refrigerated or frozen, and they are so delicious that they are totally worth the effort!

There are a million different protein ball variations on the internet, and after trying several of them, I’ve created my own delicious recipe. Get it here!

One Final Note: Don’t Forget About Fluids!

While we’ve focused on postpartum snacks here, it is just as important to make sure you are drinking enough fluids. And when I say fluids, I mean clean water, herbal teas, and broths- coffee, soda, and other caffeinated beverages actually subtract from your fluid amounts.

Water is essential for all life, and staying hydrated is particularly important postpartum to help your body circulate nutrients needed for recovery and to eliminate waste and toxins. If you’re breastfeeding, sufficient water intake is critical, since breastmilk is comprised of up to 90% water, and insufficient fluid intake can impact both the quality and quantity of your milk. Aim for 3L or 100oz of quality fluids per day. Need some tips and strategies for getting all those fluids in? Check out my blog post ‘Pregnancy Top Tips: Drink Your Water’ for some ideas.