Gluten-Free: Healthy Carrot + Banana (Lactation) Muffins


With my 40 week “due date” just days away, I find myself experimenting with a great deal of nutrient dense, lactation boosting recipes. I’ve always struggled with low milk supply and this has led me to a great deal of research into what foods and natural solutions I can find to help me not only with my milk production, but weight management as well. Of course, I think that everyone should eat a clean, whole foods diet, and drink PLENTY of water, but that isn’t so simple when you are juggling the realities of life. These healthy carrot and banana muffins are simple, easy to prepare (in bulk) and deliciously perfect for anyone! I have made numerous lactified recipes hoping to freeze some for later but they were all just so tasty they never made it to storage.


Gluten-Free: Healthy Carrot + Banana (Lactation) Muffins

  • 3 Bananas
  • 1/2 Cup Homemade Applesauce
  • 1 to 1 1/2 Cups Grated Carrot
  • 2 Eggs (or flax eggs)
  • 3-4 Tablespoons Coconut Sugar (or brown sugar)
  • 1 Teaspoon Cinnamon
  • 2 Teaspoons Apple Cider Vinegar
  • 1 Teaspoon Baking Soda
  • 1/2 Teaspoon Sea Salt
  • 2 Teaspoons Vanilla Extract
  • 2 Tablespoons Brewers Yeast (Optional, See Note)
  • 1 1/2 Cups Oat Flour
  • 1/2 Cup Almond Flour
  • 1/2 Cup Flax Meal (golden)
  • 1/3 Cup Sliced Almonds
  • 1/3 Cup Raisins
  1. Preheat Oven to 375 degrees. (F)
  2. Line about 20 muffin cups with muffin papers.
  3. Mix all ingredients together in a large bowl until thoroughly combined.
  4. Dollop approximately 1/4 cup portions into muffin cups.
  5. Sprinkle the tops of each muffin with raw sugar if desired.
  6. Bake for 20 minutes or until golden brown and a toothpick tests clean.
  7. Serve warm with lots of fresh butter, cream cheese or your favorite spread.

Note: Brewer’s Yeast is a supplement that is said to be a lactation aid. It is safe for the entire family but not necessary if you are not nursing. The taste can be described as “dusty” at it’s worst, increase or decrease the quantity to your own tastes.


Foods & Herbs: (Traditionally Believed to Increase Milk Supply)

This is an all-inclusive list of ingredients that I have found to help boost not only the quantity of milk you produce, but the quality of the milk itself. Some ingredients vary from one resource to another, but generally speaking Brewer’s Yeast, Fenugreek, Oats, Flax, Almond, Blessed Thistle, Nettle, Alfalfa, and Goat’s Rue are the most common and widely recognized remedies for increasing low milk supply. (or maintaining a healthy supply) 

  • Supplements, Herbs & Seeds: Brewer’s Yeast, Fenugreek & Fennel Seeds, Garlic, Alfalfa, Dill & Dill Seed, Caraway Seed, Basil, Marjoram, Turmeric, Black Sesame Seeds, Cumin Seeds, Chicory, Holy Basil, Flax Seed, Ginger, Anise, Coriander, Marshmallow Root, Blessed Thistle, Nettle, Goat’s Rue, Dandelion Root, Sesame Seed (Tahini)
  • Vegetables: Spinach, Chard, Kale, Asparagus, Dandelion Greens, Gourds and Pumpkin, Carrots, Beets, Sweet Potatoes, Onion, Fennel
  • Fruits: Apricots, Figs, Dates, Green Papaya
  • Beans, Legumes & Nuts: Lentils, Chickpeas (Homemade Hummus), Miso, Almonds, Cashews, Macadamia Nuts, Peanuts
  • Whole Grains & Pseudo Cereals: Oats, Amaranth, Buckwheat, Brown Rice, Barley, Quinoa
  • Fats: Coconut Oil, Coconut, Butter, Ghee, Avocado, Nuts & Seeds, Oily Fish and Seafood, Eggs

-The absolute most important rule to good milk supply is simple… Stay Hydrated and Well Rested! Drink plenty of water or coconut water, and relax and get as much rest as possible.

Be sure to check out my “Homebirth & Baby” Board on Pinterest for more great articles! 

Statements on this website have not been evaluated by the FDA or medical professionals. Readers should always consult a physician or lactation consultant for advice before taking new supplements or changing to a new dietary routine.