Lactogenic Baked Oatmeal

Huge time saver, and big milk producer!!!

We don’t consume a lot of grains in our household. The few that we do consume are mainly white rice and oats. When I am breastfeeding my consumption of oats definitely increases, so I can maintain a good breastmilk supply!

After having my third child, I found it to be a challenge to prepare breakfast for myself every morning, even something as easy as oatmeal. So, being ever fond of baking in batches — especially in a baking dish where I can just cut and serve — I came up with my lactogenic baked oatmeal. Huge time saver, and a big milk producer!!! 

Why this is lactogenic and beneficial for breastfeeding:

  • Oats: oats are one of the most commonly recommended lactogenic foods
  • Flax Seed: lactogenic*
  • Pecans: nuts are lactogenic due to their high content of minerals and the amino acid tryptophan, the precursor of serotonin, a pro-lactation neurotransmitter*
  • Chia: contains omega-3’s which are great for breastfeeding mothers to increase levels in their milk
  • Molasses: it supports milk production, and it helps with fatigue iron deficiency, and anemia*

*Information obtained from THIS awesome breastfeeding book!

Note: this recipe looks like baked oatmeal because that’s what it is. No matter how I angled the final pictures, it still is not a “pretty” dish. But, I am all about convenience, being a busy Mom of three. If you want to make this a pretty presentation, you can bake them individually in ramekins

Lactogenic Baked Oatmeal

Lactogenic Baked Oatmeal

Huge time saver, and big milk producer!!!


  • 3 Tbsp chia seeds -- where to find
  • 1/2 cup water
  • 2 1/4 cup gluten free oats (we use steel cut)
  • 2 Tbsp flax seed
  • 1 Tbsp cinnamon
  • 1 tsp vanilla
  • 1/2 tsp sea salt
  • 1/2 cup raisins (you can sub dates or dried figs if you have access to them -- they are very lactogenic!)
  • 1/2 cup pecans, you can also use slivered almonds (they are even more lactogenic than pecans!)
  • 1/4 cup unsulphured molasses


  • Soak your oats overnight in filtered water and a dash of something acidic (lemon juice or vinegar), this breaks down the phytic acid and anti-nutrients and makes the oatmeal more digestible and less challenging for your gut. If you do not have time to soak, then you can use rolled oats instead.
  • Once soaked, rinse your oats in a colander in the sink.

  • Preheat oven to 350°F.
  • Grease an 8x8" glass baking dish (we use coconut oil).
  • Combine water and chia seeds and allow to gel (this is used as an egg replacer).

  • In a large mixing bowl, combine the rest of the ingredients.
  • Once the chia seeds have gelled, add them to the bowl with the rest of the ingredients.
  • Stir to combine.

  • Pour into greased baking dish.

  • Bake for 30-40 minutes.

  • Serve warm with grass-fed butter on top.

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Lactogenic Baked Oatmeal | Real Food RN
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13 Replies to “Lactogenic Baked Oatmeal”

  1. Ooh, this sounds great, thank you!
    And I’ve never seen anyone suggest an alternative to soaking oats (which I’m really terrible at doing). Would you mind sharing any more info about the rolled oats substitute? Are they close to equivalent, or just slightly better than plain oats? I just like details and learning more about how things work. Thanks for any added info!

      1. Sorry, my long-winded question was confusing. I know that old-fashioned and rolled oats are the same, but I figured all oats still needing soaking equally as much. Do rolled oats somehow already have the benefits of soaking, without having to do so?

        1. No worries Krystal. I mentioned using rolled oats for those who do not have time to soak the oats. BUT, they will NOT have the anti-nutrients broken down without soaking. So, they will not be quite as healthy as if they were soaked first. 🙂

  2. Does eating Chia Seeds increase bowel movements? Something I’ve introduced into my diet is having that effect on me, and I don’t like it= but want the Omega 3 effects………

    Anyone else?

  3. I tolerate (pastured) eggs really well, and so does my family – would it be a similar texture if I replaced the chia with actual egg? This recipe looks amazing!!!

  4. Question….you mentioned the acidic thing in soaking. I have made overnight oats often with dairy….usually a milk/yogurt mix or just milk if it’s all I had. In a case like that, is the acid still needed to get the full benefit? Or does using a dairy negate the need for it?

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