Lactogenic Baked Oatmeal

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Lactogenic Baked Oatmeal | Real Food RN

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 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
Learn More About Kate, Founder of Real Food RN

Hi! I'm Kate.

Registered Nurse. Mom. Real Foodie.

Welcome to Real Food RN! A blog with the mission to empower you to live your healthiest life possible, starting today.



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