High Protein Snacks for Postpartum Moms

We hear lots of talk about nutrition during pregnancy and nutrition for baby, but sometimes we forget to talk about nutrition for moms after they have the baby. After-baby nutrition is just as important for new moms as we are often up throughout the night, feeding constantly, healing from giving birth, all while taking care of all the needs of the new baby and, many times, other children as well. Moms need a lot of protein during this time of recovery and transition to take care of themselves and the new baby.

The problem is new moms don’t usually have the energy or time to be making protein-rich nutritious meals for themselves while answering to the demands of a new baby. Below are some simple high protein snack ideas that can easily be stocked up in the fridge or pantry for a new mom when she and baby come home.

High Protein Snacks


Yogurt makes a perfect nutrient-rich food for a new mom. It is rich in protein and contains almost every nutrient your body needs! Yogurt can also be helpful with immunity and digestive health. 

Hummus and crackers or veggies

Hummus in another great option that is packed with plant-based proteins. It is also rich in ingredients to help fight inflammation. Hummus is high in fiber which helps feed the good bacteria in your gut. Pair with cracker or veggies or even fruit, like an apple, and you have a great nutrient-dense snack.

Hard boiled eggs

Eggs are another high protein snack that can easily be pre-made and stored in the fridge for mom to grab and go. They are rich is nutrients that help support immune function and bone health.


Cheese is one of my favorite go-to high protein snack options. You know why? As a new mom, it provides easy accessibility and many benefits. Cheese is a great source of calcium, vitamin B12, (B12 is great for energy) and protein. 

Peanut butter on toast or crackers

Peanut butter and any type of nut or seed butter is a low cholesterol but high protein snack item. Studies have also shown that it is also great for heart health. If you are breastfeeding, there has been some debate if exposing your baby to peanuts through your breast milk can be harmful or not. However, the most recent data has shown that early exposure to allergenic foods actually decreases the risk of the child developing food allergies. 

Assorted nuts and seeds (ex. Almonds, cashews, peanuts)

Another great high protein snack with many of the benefits listed above. Also, many nuts and seeds are very high in Vitamin E, a powerful antioxidant for your body. 

Cottage cheese

Cottage cheese is not only high in protein and calcium, but also in probiotics to help with digestive health. It can be high in sodium, so it’s important to remember, as with anything, that moderation is key. 


Ready-to-eat Edamame is usually easiest for new moms. Edamame is rich in healthy fiber, antioxidants, vitamin K ,and folate. One cup of edamame can provide about 18 grams of protein, making it a perfect nutrient-dense food for new moms. 

Granola bars

Granola bars rich with oats, which are high in fiber and iron. Many of the nuts and seeds that are found in granola bars are not only high in protein but also in heart-healthy unsaturated fats. However, be aware that some granola bars can be very high in sugar. Again, moderation is key. 

Lactation cookies

If you are nursing, lactation cookies are a great way to help new mom get some more nutrients that are so important while nursing. This will also satisfy your sweet tooth! Click here for a good recipe for lactation cookies!

The oatmeal and coconut milk in this recipe helps boost milk supply. It also provides some key essential nutrients such as whole grains, B vitamins, and iron. The collagen peptides in this recipe help with bone strength. The brewers yeast is beneficial for energy and helps to strengthen hair, skin and nails. 

These great snack ideas are shared with us from Heather Gauthier, our pregnant mommy, postpartum mommy, picky eating kiddos dietitian. Meet with her for help with your nutrition lifestyle!

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