The A to Z of Baby Led Weaning - Complete Food Guide For Parents

Acai Berries

(refer berries)

Almonds

(refer nuts & seeds)

Anchovies

Fresh Anchovies (refer to fish)

Canned Anchovies

Anchovies are a rich source of omega-3 fatty acids, calcium, and iron, but salt content is a concern—especially for canned or preserved versions. Salted anchovies (like those in tins or jars) should be avoided for babies under 1 due to their very high sodium levels.

Artichokes

Artichokes can be a bit tricky texture-wise — they’re naturally fibrous and some parts are too tough for little mouths. But the soft, tender hearts can absolutely have a place on your baby’s plate.

How to Serve Artichoke for BLW:

• Stick to the artichoke hearts only. These are the soft, edible parts found in the centre after removing the tough outer leaves and spiny choke.
• Cook fresh artichoke hearts until soft — steamed or boiled is best. Serve them chopped or in soft wedges that your baby can easily pick up and explore.
• Canned or jarred artichoke hearts are a great time-saver. Just rinse well to remove excess salt before serving.
• You can mash artichoke hearts or fold them into soft-textured meals like baby-friendly pasta dishes, mini frittatas, or grain bowls.

Butternut squash

(refer root vegetables)

Cabbage

(refer green leafy vegetables)

Cantaloupe/Rock melon

(refer melons)

Cashews

(refer nuts & seeds)

Cauliflower

Cauliflower is a versatile, nutrient-rich vegetable that's ideal for baby-led weaning. It has a mild flavor that works well both on its own and mixed into meals.

From 6 months, serve cauliflower:

• Steamed or roasted cauliflower until soft, in large florets that baby can hold and explore.
• Mashed or blended into other dishes—great for boosting nutrition without overpowering flavor.
• In sauces, such as a creamy bechamel or cheese sauce (perfect for veggie-loaded mac and cheese).
• Combined with mashed potatoes to lighten the texture and add extra veg (cauliflower potato mash).

Celeriac/celery root

(refer root vegetables)

Chard

(refer green leafy vegetables)

Cheese

Cheese can be a nutritious and tasty option for babies, offering calcium, protein, and healthy fats. When serving cheese during baby-led weaning:

• Choose pasteurized, full-fat varieties such as cheddar, mozzarella, Colby, or cream cheese.
• Serve in thin strips, small cubes, or grated, depending on your baby’s developmental stage and pincer grasp.
• Soft cheeses (like ricotta, mascarpone, or cream cheese) can be spread on toast or mixed into mashed veggies, grains, or pasta.
• Hard cheeses can be served in matchstick-style strips for gnawing or melted into sauces or casseroles.
• Avoid cheeses that are mold-ripened (like brie or camembert), unpasteurized, or high in sodium.

For more on when and how to introduce dairy, and to understand the differences between milk, yogurt, cheese, and other dairy products in the first year, see the Dairy section of this guide.

Chia seeds

(refer nuts & seeds)

Chicken

(refer meat & poultry)

Chickpeas/garbonzo beans

(refer beans, peas, lentils pulses)

Chicory

(refer green leafy vegetables)

Chorizo

(refer processed meats and sausages)

Clementines

(refer citrus fruit) 

Coconut (flesh)

Coconut is safe for babies and a good source of healthy fats. You can offer it in shredded, grated, or finely chopped form, mixed into foods like porridge, yogurt, or baked goods.

Avoid offering large chunks or tough pieces of raw coconut, as they can be difficult to chew and may pose a choking risk.

While coconut is technically a tree nut, it’s not considered a common allergen. Still, always monitor for signs of allergy—especially if your baby has other food allergies or there's a family history.

Coconut milk/cream

Coconut milk and cream can be safely used in cooking for babies, adding richness to curries, soups, porridges, and other family meals. Choose unsweetened, full-fat versions without added sugars or preservatives.

They’re fine in moderation as part of meals, but should not be used as a main drink or milk replacement. Coconut milk doesn't provide the nutrients babies need from breastmilk, infant formula, or fortified dairy alternatives.

Try coconut milk in baby-friendly recipes like:

• Chicken Curry for Kids
• Mango Chicken Curry (Toddler Approved)
• Mince Curry

Corn

Corn is naturally sweet and baby-friendly. For younger babies, serve mashed or puréed corn, or offer whole kernels that have been lightly flattened between your fingers to reduce choking risk.

For older babies who can sit independently and chew well, corn on the cob is a fun and safe way to explore texture—just make sure it’s cooked until soft. You can try this quick and easy method: Microwave Corn on the Cob. Always supervise closely, as whole kernels can be a choking hazard if not prepared appropriately.

Corned beef

(refer processed meats and sausages)

Couscous

Couscous is a tiny, pasta-like grain made from semolina. It can be offered from around 6 months, once fully cooked and softened with water or low-sodium stock.

Because of its fine texture, couscous can be tricky for babies to pick up on its own. Try:

• Mixing it with mashed vegetables or soft sauces to help it clump together
• Offering it in spoonfuls or letting baby scoop it with their hands
• Forming it into patties or fritters for easier self-feeding

Avoid adding salt during cooking, and make sure the texture is soft and moist—not dry or crumbly—for younger babies.

Crab

(refer shellfish)

Crackers

Crackers can be introduced from around 9–10 months, depending on the type. The key is choosing options that are low in salt, easy to gum, and appropriate for your baby’s chewing ability.

Safer Options for Babies

• Some rice crackers, corn cakes, or teething wafers are good early options. These usually soften in the mouth and are easier to manage for babies still developing their chewing skills.
• Choose varieties that are unsalted and free from added sugar, ideally made from wholegrains or simple ingredients.

Use Caution With:

• Hard, crunchy crackers or crispbreads that may splinter into sharp pieces. These can be a choking risk, especially before molars have developed.
• Flaky, dry crackers that turn into dry clumps in the mouth—some babies may struggle to manage these safely.

Serving Tips

• Spread with soft, nutritious toppings like hummus, avocado, smooth nut butter, or soft cheese.
• Break into smaller pieces or allow baby to self-feed under close supervision.

Always monitor while eating, and choose crackers that match your baby’s developmental stage and chewing ability.

Cream cheese

Covered in more detail under the Dairy section, but in short: safe from 6 months if you choose full-fat, pasteurised varieties. Avoid flavoured or high-salt options.

Serve it spread thinly on toast, pancakes, soft veggie sticks, or as a base for snacks like pinwheels or rice cakes.

Custard

Homemade custard can be a lovely first food for babies from 6 months. When made with full-fat milk and egg yolks, it’s soft, creamy, and a natural source of iron—great for spoon practice too!

Just skip the added sugar for babies under 12 months. Store-bought or canned custards often contain added sugar, preservatives, or artificial flavours, so it’s best to stick with homemade.

Try this easy homemade baby custard recipe made just for little ones.

Dates

(refer Dried Fruit)

Dried Fruit

Dried fruit—like raisins, dates, apricots, prunes, and figs—might seem like a healthy snack, but for babies, it’s best to hold off. It’s sticky, chewy, and can be a real choking hazard when served whole. That’s why it’s not recommended as a first food for baby-led weaning.

Sticky foods like dried fruit can get stuck to the roof of the mouth or block the airway, and both the American Academy of Pediatrics and NICE guidelines recommend avoiding them in little ones under 4.

If you do want to use dried fruit later on, try soaking it in warm water until soft, then mash or finely chop it into meals or recipes like porridge or yogurt. Use it sparingly—it’s high in natural sugars and can be rough on baby teeth.

Safer sweet options for babies:

Soft fruits like ripe banana, stewed apple, or soft pear are much better for early eaters!

Duck

(refer meat & poultry)

Edamame

(refer beans, peas, lentils pulses)

Fennel

Fennel is safe for babies from around 6 months—as long as it’s cooked until soft. Raw fennel is too firm and can be a choking risk, but once cooked, it becomes tender and has a lovely mild, slightly sweet flavour.

There are no major allergy concerns with fennel, and it’s generally well-tolerated.

How to Serve Fennel:

• Roasted wedges – Roast thick slices until soft and golden
• Steamed or sautéed strips – Cook until mashable and cut into easy-to-grab pieces
• Mixed into meals – Add to soups, stews, or sauces
• Mashed – Blend with other veggies for a sweet, aromatic mash

Tip: Younger fennel bulbs are more tender. Skip the tough outer layers or stalks unless very well cooked and chopped small.

Feta

(refer cheese)

Figs

Fresh figs are a lovely option for baby-led weaning when they’re ripe and soft. Naturally sweet and high in fibre, they’re gentle on little mouths and unlikely to pose a choking risk when served appropriately.

How to Serve Fresh Figs:

• Choose soft, ripe figs that give slightly to pressure
• Cut into quarters or strips for easy gripping
• Remove the tough stem tip before serving

Note: Dried figs are a different story—they’re sticky, chewy, and not safe for babies under 12 months. For more on this, see the Dried Fruit section.

Foie gras

Foie gras is not suitable for babies or toddlers. While soft in texture, it’s very high in saturated fat, cholesterol, and sodium, and may contain unpasteurised ingredients that pose a risk of foodborne illness.

It offers little benefit for babies compared to safer, more nutritious options like eggs, oily fish, lentils, or well-cooked meats.

Garlic

Garlic is safe for babies from around 6 months and can be a great way to add flavour to their meals. It’s not a common allergen and is generally well-tolerated when used in small amounts.

How to Use Garlic:

• Add a small pinch to meals like veggies, meats, or legumes
• Mix into mashed potato, lentils, or sauces for extra flavour
• Include in dips like hummus or tomato-based sauces

Start with just a little and see how your baby responds—some may experience mild gas at first. Garlic doesn’t offer major nutrients in small amounts, but it’s a great way to boost flavour without salt.

Ginger is safe to introduce from around 6 months and adds a warm, aromatic flavour to baby’s meals. It’s not a common allergen and is generally well-tolerated when used in small amounts.

How to Use Ginger:

• Add a tiny pinch of grated or ground ginger to dishes like stews, lentils, or porridge
• Stir into baby-friendly bakes like muffins or pancakes
• Use to gently flavour meals, not as a standalone ingredient

Start small—ginger has a bold flavour, so a little goes a long way. It’s been traditionally used to support digestion and is a great way to add depth without added salt or sugar.

Grapefruit

(refer citrus fruit) 

Green beans 

Green beans are a great first finger food when cooked until very soft—they should squash easily with a fork. Firm or undercooked beans can be a choking risk, so make sure they’re well steamed or boiled.

How to Serve:

• Whole and soft – offer as finger food once bendy and mashable
• Chopped – mix finely chopped beans into mashed potatoes, eggs, or soft rice
• Mashed – blend into veggie mixes or spoon-fed meals

Green Leafy Vegetables

Cooked leafy greens like spinach, kale, bok choy, and chard can be safely introduced from around 6 months. They’re full of nutrients but can be tricky for babies to pick up, so they’re often best served mixed into other foods.

How to Serve:

• Finely chop and stir into scrambled eggs, pasta, or mashed veggies
• Mix into patties, fritters, or sauces
• Cook until wilted and soft for easier digestion and texture

Note: This section refers to cooked leafy greens. For raw salad greens, see Salad Greens.

H

Ham

(refer processed meats and sausages)

Hazelnuts

(refer nuts & seeds)

Hemp seeds

(refer nuts & seeds)

Herbs

Herbs are a fab way to add flavour to your baby’s food without salt or sugar. From around 6 months, you can start using small amounts of fresh or dried herbs to make meals more interesting—and help develop baby’s palate right from the start.

Easy Ways to Use Herbs:

• Finely chop fresh herbs into eggs, mashed veg, pasta sauces, or fritters
• Sprinkle a small pinch of dried herbs into cooking water or meals while they cook
• Use herb-infused oil or mild broth to gently flavour veggies or grains (no added salt!)

Baby-Friendly Herbs to Try:

• Basil – lovely with tomato or pasta or tomato pasta!
• Parsley – great with mashed spuds, eggs, or meat
• Coriander (cilantro) – delicious in lentil and veggie dishes
• Dill – perfect with fish or yoghurt
• Thyme & oregano – great in sauces, casseroles, or roasted veg
• Mint – pairs nicely with peas or yoghurt

Tip: Always skip woody bits and large leaves—no bay leaves or rosemary stalks in baby’s bowl!

Honey dew

(refer melons)

Hot dogs

(refer Frankfurters and processed meats)

Jam

Not recommended for babies under 12 months.
Jam is high in added sugar, which babies simply don’t need. Even a small amount can exceed daily sugar limits and may impact tooth health and taste preferences long-term.

Why Skip It (for now):

• High in sugar
• Low in nutrition
• Often contains preservatives or additives

Health guidelines (like the NHS and NICE) recommend no added sugars before age 1. That includes jam on toast, in baking, or stirred into yoghurt.

After 12 Months:

If you do offer jam, go for 100% fruit spreads with no added sugar and use just a thin layer, paired with whole foods like grainy toast or plain yoghurt.

Better Baby-Friendly Alternatives:

• Mashed banana or berries
• Stewed apple or pear
• Blueberry Chia Jam – naturally sweet and no added sugar
• Homemade fruit purée or fruit-only spreads

Tip: Watch out for “low sugar” jams—they often contain artificial sweeteners, which aren’t suitable for babies either.

Jeruselum artichoke

(refer root vegetables)

Kale

(refer green leafy vegetables)

Kiwi fruit/Kiwi

Kiwi is a soft, juicy fruit that’s safe for babies from 6 months—as long as it’s ripe and peeled. It’s packed with vitamin C and has a fun tart-sweet flavour most babies enjoy. Just a heads-up: some little ones may get a mild rash around the mouth at first due to its natural acidity—but this often settles over time and isn’t usually a true allergy.

How to Serve Kiwi:

• Peeled and cut into wedges for early self-feeding
• Mashed or puréed and swirled through yoghurt or oats (try this kiwi purée)
• Thin slices for babies with a pincer grasp (around 9+ months)

Golden kiwis are usually sweeter and less acidic, which some babies prefer.

Kiwi isn’t a common choking risk when soft and ripe, but make sure it gives slightly to pressure and always peel before serving.

Kumara/Sweet Potatoes

(refer root vegetables)

Lamb

(refer meat and poultry)

Lettuce

(refer salad greens)

Legumes

(refer Beans Peas Lentils Pulses)

Lemon

(refer citrus fruit)

Lentils

(refer Beans Peas Lentils Pulses)

Liver

Beef, Chicken or Lamb

Liver is a super nutrient-dense food—packed with iron, vitamin A, and other goodies babies need from around 6 months. It’s especially helpful for little ones who might need a boost in iron. Just remember, a little goes a long way—too much vitamin A isn’t ideal, so liver is best served in small amounts, no more than once a week.

How to Serve Liver:

• Cooked and sliced – pan-fry or bake thin slices, then cut into finger-sized strips
• Mashed or blended – mix into mashed veg or lentils for spoon-feeding
• In patties or meatballs – blend with minced meat to mellow the flavour

Make sure it’s fully cooked through (no pink) and kept moist—overcooked liver can get dry and crumbly.

Liver isn’t a common allergen, but the strong taste can be hit-or-miss. Mixing it into familiar dishes can help ease your baby into it.

Skip liver pâté—it often contains added salt or unpasteurised ingredients, which aren’t suitable for babies

Lobster

(refer shellfish)

Lychees

Lychees are juicy and sweet, but they need careful prep to be safe for babies. Never serve them whole—even peeled, they’re round and slippery, making them a choking hazard.

How to Serve Safely:

• Use only ripe lychees (soft and plump)
• Peel, remove the seed, and check for any tough bits inside
• Cut into small pieces—especially for babies under 12 months
• Mix into yoghurt or serve with soft fruits like banana or pear

Macadamia nuts

(refer nuts & seeds)

Mangoes

Mango is a perfect first fruit—naturally sweet, soft, and full of vitamin C. It’s safe from 6 months when ripe and cut the right way.

How to Serve:

• Peeled strips – cut into thick, grabbable pieces
• With skin on for grip – slice off a cheek, score the flesh, and leave the skin on (watch baby closely to avoid skin bites)
• Mashed or puréed – great in yoghurt, porridge, or on a pre-loaded spoon
• Chopped – add to pancakes, muffins, or chia pudding

Fun tip: The mango pit (after removing all skin) makes a great natural teething rusk—slippery, sweet, and soothing on sore gums!

Skip dried mango—it’s sticky and a choking risk for little ones (see the dried fruit section for more info.).

Mandarins

(refer citrus fruit) 

Maple syrup

Not recommended for babies under 12 months.
Even though it’s natural, maple syrup is still added sugar, and babies don’t need it. Health guidelines recommend avoiding added sugars in the first year to support healthy growth, teeth, and eating habits.

After 12 Months:

A small drizzle now and then is okay—for example, in baking or on pancakes. Just stick to 100% pure maple syrup and keep it occasional.

Better Sweetness for Babies:

• Mashed banana
• Stewed apple or pear
• A pinch of cinnamon or vanilla

If a recipe calls for maple syrup, you can often swap it for mashed banana or apple purée for babies under 1.

Mascarpone

(refer dairy and cheese)

Melons

Melons are a great first fruit for baby-led weaning—soft, juicy, and naturally sweet. They're also hydrating and packed with nutrients like vitamin C and beta-carotene. You can offer melons like honeydew, rockmelon (cantaloupe), and watermelon from 6 months, as long as they’re ripe and safely prepared.

How to Serve Melon Safely

• Large spears or wedges with the rind on (6–9 months): Easy for babies to grip while they gnaw the soft flesh. Always supervise and remove if it gets too small.
• Peeled chunks or small pieces (9+ months): Great once your baby develops a pincer grasp.
• Mashed or finely chopped: Stir into yogurt, porridge, or smoothies.
• Frozen and thawed: A cool option for teething relief—just make sure the texture is soft, not icy.

Safety Tips

• Always serve fully ripe melon—underripe pieces can be firm and harder to chew.
• Avoid melon balls and firm cubes for young babies—they’re slippery and round, which increases choking risk.
• Remove all seeds from melons
• Supervise closely and don’t let babies gnaw the rind unless they’re older and can manage it well.

Parent Tips

• Wash melon rinds before cutting—melons can carry bacteria like Listeria on the skin.
• Choose melons that smell sweet and feel slightly soft at the stem end.
• Store cut melon in the fridge and use within 2 days.
• Cold melon can be great for teething—check out more ideas in Soothing Foods for Teething Babies.

Molasses

Not recommended for babies under 12 months. While it contains some iron and minerals, it’s still an added sugar, which babies don’t need.

Molasses is sticky, sweet, and strong in flavour—it can stick to gums and teeth, and isn’t ideal for tiny tummies. Health guidelines advise avoiding added sugars before 1 to help prevent tooth decay and a sweet tooth.

After 12 months, it’s okay to use a tiny amount in things like muffins or baked beans, but it shouldn’t be used often. Always choose unsulphured molasses if using.

Looking for iron? Safer options include meat, lentils, tofu, eggs, and iron-fortified cereals—paired with fruit or veggies for better absorption

Mushrooms

Safe from 6 months when fully cooked and served in baby-friendly shapes.

Mushrooms are soft, savoury, and full of nutrients when cooked. Raw mushrooms aren’t suitable—they’re hard to chew, harder to digest, and can carry bacteria. Only offer store-bought mushrooms, never wild ones (they can be toxic).

How to Serve:

• Sauté or roast button, portobello, or cremini mushrooms until soft. Cut into thin strips or bite-sized pieces.
• Mix finely chopped or grated into omelettes, pasta, or lentil dishes.
• Stuffed mushrooms can be fun for older babies—fill with soft veg, rice, or lentils.

Safety Tips:

• Always cook until soft enough to mash between your fingers.
• Avoid chewy or rubbery textures (like grilled mushrooms that aren’t fully cooked).
• Cut large mushrooms into thin, easy-to-handle pieces.

Mustard

Commercially prepared mustards are typically Not suitable for babies under 12 months.

Even a small amount of prepared mustard can exceed safe sodium levels. Wait until after 1 year, and if using, offer only a tiny amount mixed into family meals.

Safer ways to add flavour? Try herbs, mild spices, or cooked onion and garlic.

In some countries, Mustard is a common allergen and needs to be labeled in the UK, EU, and Canada

Nectarines

(refer fruit)

Nut butter

(refer nuts & seeds)

Olives

Olives can work for BLW with care — they’re soft and full of flavour, but also salty and a potential choking risk if not prepared properly.

Safety Notes

• Always pitted — even "pitted" olives can have fragments.
• Chop finely or slice into rings to reduce choking risk.
• Always low-sodium and serve in small amounts, occasionally.

How to Serve

• Finely chopped into pasta, couscous, or veggie patties.
• Thin rings for older babies (9–12 months+).
• Homemade tapenade spread on toast fingers.

Olives aren’t an everyday food for babies, but a little goes a long way in adding flavour and variety.

Omelettes

(refer to eggs)

Onions

Oranges

(refer to citrus fruit) 

Passion fruit

Passionfruit isn’t suitable for baby led weaning due to the large number of small, hard seeds. These can be a choking risk and are difficult for babies to manage safely

Peaches

(refer to fruit)

Peanuts

(refer to nuts & seeds)

Peanut Butter

(refer to nuts & seeds)

Pears

(refer to fruit)

Pecans

(refer to nuts & seeds)

Persimmons

(refer to fruit)

Always serve very ripe, peeled slices: Cut into thick wedges or strips that baby can easily grasp. Flesh should be soft and jelly-like.

Pickles

Pickles aren’t suitable for babies under 12 months due to high salt content and potential choking risk. Even a few bites can exceed a baby’s daily sodium limit.

If Offering After 12 Months:

• Choose low-sodium, unsweetened options
• Slice thinly and rinse to reduce salt
• Offer only occasionally and with low-salt foods

Pine nuts

(refer to nuts & seeds)

Pistachio

(refer to nuts & seeds)

Plantains

Plantains are safe from 6 months — just make sure they’re cooked until soft. Unlike bananas, plantains are firmer and starchier, so they must be steamed, boiled, baked, or pan-fried (no salt) before serving.

How to Serve

• Steamed or boiled in wedges or strips
• Mashed with breastmilk, yoghurt, or beans
• Baked or roasted until soft and golden
• Lightly pan-fried in oil, no seasoning

Skip raw plantain and avoid commercial chips — they’re too tough and salty. Soft-cooked plantain is a tasty, nutrient-rich way to add variety to your baby’s plate!

Plums

(refer to fruit)

Polenta

Polenta is safe from 6 months and makes a great first food when cooked until soft. It’s naturally gluten-free, easy to digest, and can be served creamy or in sliceable pieces for little hands to grab.

How to Serve

• Creamy: Cook with water or full-fat milk (if introduced) and serve on a pre-loaded spoon.
• Set and slice: Let it firm up, then cut into fingers or wedges.
• Baked or pan-fried: For older babies, lightly crisp slices (no salt or seasoning).
• Mix in soft veg, beans, or lentils for extra nutrition.

Pomello

(refer to citrus fruit) 

Pork

(refer to meat and poultry)

Potatoes (refer to root vegetables)

Potatoes are safe from 6 months when cooked until soft and served without added salt. They’re filling, versatile, and easy for babies to handle.

For full serving ideas, check out the Root Vegetables section — potatoes can be prepared in similar baby-friendly ways.

Prunes

(refer to dried fruit) 

Pumpkin

(refer to root vegetables)

Pumpkin seeds

(refer to nuts & seeds)

Quail

(refer to meat and poultry)

Quince

(refer to fruit)

Radicchio

(refer to salad greens)

Radishes

Raw radishes are not safe for babies due to their hard, round shape and sharp flavour. But once cooked until soft, they become mild and tender — safe to offer from 6 months in baby-friendly shapes like strips or mash. Always skip raw slices and serve cooked only.

Raisins

(refer to dried fruit)

Ramen

(refer to pasta & noodles)

Ramen isn’t suitable for babies under 12 months in its usual form — the broth and flavour packets are far too salty and often contain additives. While the noodles can be made baby-friendly when plain and cut into short lengths, traditional ramen as a whole is best avoided.

For noodle ideas, see my Pasta and Noodles section.

Raspberries

(refer to berries)

Rhubarb

Rhubarb isn’t recommended for babies under 12 months. It’s very sour, often needs added sugar to be palatable, and contains oxalates that may irritate the digestive system. While cooked stalks can be safe for older children, the leaves are toxic, and the texture can still be tricky for babies. Best to wait and stick with gentler fruits and veggies in the first year.

Ricotta

(refer to cheese and dairy)

Rockmelon/cantaloupe

(refer to melons)

Salmon-fresh

(refer to fish)

Salmon-smoked

Smoked salmon is not recommended for babies under 12 months due to its high salt content and the risk of foodborne illness (like listeria). It can also be chewy or stringy, which may increase the risk of choking.

Instead offer soft, fully cooked fresh salmon (steamed, baked, or pan-fried with no added salt). Flake it into small pieces — it's a great source of protein and omega-3s for babies from 6 months.

Salad greens

Lettuce, arugula, and radicchio are soft and delicate, but can be tricky for young babies to manage due to their slippery texture and lack of chew resistance. You can introduce them finely shredded and mixed into dishes (like omelettes or sandwiches) or wait until your baby has more experience with chewing and swallowing before offering them in larger pieces.

Sardines

(refer to fish)

Sausages

(refer to processed meat and sausages)

Salami

(refer to processed meat and sausages)

Scallops

(refer to shellfish)

Shellfish

Shellfish like shrimp, scallops, squid, and crab are common allergens, so introduce them one at a time and watch for reactions. Make sure they are cooked thoroughly and cut into small, manageable pieces. Texture can be chewy, so offer in soft forms—like crab cakes or finely chopped into scrambled eggs. Avoid raw shellfish and be mindful of sodium in pre-cooked or canned versions.

Shrimp

(refer to shellfish)

Sugar snap peas

Sugar snap peas aren’t suitable raw for babies — they need to be cooked until soft for safe baby led weaning. The pods can be tough and stringy when raw, which poses a choking risk.

Safety Tip

Always remove the string along the edge of the pod before cooking — it can be hard to chew, even when softened.

For safe prep and serving ideas, see my Green Beans section — sugar snap peas can be offered in similar ways once fully cooked. Save raw snap peas for when your child is older and chewing confidently.

Sunflower seeds

(refer nuts & seeds)

Squash

(refer root vegetables)

Steak

(meat and poultry)

Strawberries

(refer berries)

String cheese

String cheese can work for BLW from around 6 months — with a few tweaks. It’s soft and mild, but it’s also chewy and salty, so it needs to be served safely and in small amounts.

Safety First

Never offer whole sticks — they’re a choking risk. Instead, peel into thin strips or finely chop for older babies with a pincer grasp. You can also melt it into things like toast, pasta, or scrambled eggs for a gooey, baby-friendly texture.

Watch the Salt

Some brands can be high in salt, so check the label and keep portions small. Look for low-salt, pasteurised options made with mozzarella.

For more safe cheese ideas, head to my Cheese and Dairy sections — there are plenty of tasty, baby-friendly options to try!

Sultanas

(refer dried fruit)

Sweet breads

Sweetbreads (from the thymus or pancreas of young animals) aren’t common on most family menus, but they’re safe from 6 months if cooked thoroughly and served in soft, baby-friendly pieces.

They’re nutrient-rich — packed with iron, zinc, and B vitamins — and have a soft, tender texture when prepared well.

How to Serve

• Poach, steam, or pan-fry until fully cooked
• Cut into soft strips or mash into meals
• Mix into patties or mash with veg for easy self-feeding

If you’re already cooking sweetbreads, they can be a nutritious option — just make sure they’re tender, gristle-free, and served in small, manageable pieces.

Sweet potatoes

(refer root vegetables)

Tangerines

(refer to citrus fruit) 

Tofu

Tofu is safe from 6 months and perfect for little hands — it’s soft, mild, and packed with plant-based protein, iron, and calcium (if set with calcium). It’s a great option for all families, especially vegetarian or vegan households.

How to Serve

• Finger-sized batons (6+ months) for easy grasping
• Small cubes (9+ months) for babies with a pincer grip
• Mashed or crumbled into veggies, rice, or porridge
• Lightly pan-seared or baked for added texture (no salt or oil)

Safety & Allergies

Tofu is soft and low-risk for choking. It’s made from soy, a common allergen — so introduce slowly and watch for any reaction.

Quick Tips

• Choose plain, firm or medium-firm tofu
• Pair with vitamin C-rich foods to boost iron absorption
• Store leftovers in water in the fridge and use within a few days

Tofu is a gentle, nutrient-rich food that blends easily into baby’s meals — simple, safe, and full of goodness!

Tuna

(also refer to fish)

Tinned tuna is safe from 6 months and a great source of protein and omega-3s — just make sure it’s plain, fully cooked, and low in salt. It’s soft, mild, and easy for babies to manage, but watch the type and amount due to mercury content.

For fresh tuna tips, see our Fish section.

How to Serve

• Flaked: Serve soft, small pieces straight from the can (check for bones)
• Mashed with avocado or yoghurt: Great on toast or a pre-loaded spoon
• Mixed into meals: Stir into pasta, potato, or soft veg
• In patties or fishcakes: Combine with mashed veg or grains for grabbable bites

Safety & Allergy Notes

• Tuna is soft and low choking risk when flaked well
• Always check for bones or tough chunks
• Fish is a common allergen — start with small amounts and monitor for any reaction

Mercury Tip

• Canned light tuna (like skipjack): Low in mercury — safe in moderation
• Albacore or bigeye tuna: Higher mercury — limit to once a week
• Mix it up with low-mercury fish like salmon, cod, or sardines

Quick Tips

• Choose tuna in spring water or olive oil (not brine)
• Rinse canned tuna to reduce salt
• Skip commercial tuna mayo — too salty and may contain raw egg

Turkey

(refer to meat and poultry)

Turnips

(refer to root vegetables)

Udon

(refer to pasta and noodles) 

Vanilla and Vanilla Extract

Vanilla can be safely used from 6 months — but how it’s prepared matters.

What’s Safe?

• Vanilla bean or natural vanilla powder: Safe in small amounts
• Alcohol-based vanilla extract: Only safe if fully cooked into food (like baked muffins)
• Alcohol-free vanilla extract: Fine for baby-friendly recipes like porridge or pancakes

Most vanilla extracts contain alcohol, which evaporates during cooking — so baked goods are fine. But for no-cook recipes, stick to alcohol-free or natural options.

Vanilla adds gentle flavour without added sugar, helping babies enjoy naturally flavoured foods. Just use it in tiny amounts, and skip the artificial stuff.

Veal

(refer to meat and poultry)

Venison

(refer to meat and poultry)

Walnuts

(refer to nuts & seeds)

Watermelon

(refer to melons)

Yam

(refer to root vegetables)

Yogurt/Yoghurt

Yogurt is safe from 6 months and makes a brilliant first food — it’s creamy, mild, and full of calcium and protein. It’s easy for babies to eat and gentle on little tummies.

For more on dairy, see our Dairy section.

How to Serve

• Pre-loaded spoon for self-feeding
• As a dip for soft fruits or cooked veggies
• Stirred into meals like oats, mashed veg, or rice
• In smoothies or baking for added creaminess

Tips

• Choose plain, full-fat, pasteurised yogurt — no added sugar
• Avoid “kids’ yogurts” with sweeteners or fruit purée
• Greek-style is great for thickness and protein
• For dairy-free diets, look for calcium-fortified plant-based yogurts with no added sugar

Allergy Note

Yogurt contains milk — a common allergen. Start slow, and monitor for any reaction. If your baby has known dairy issues, speak to your healthcare provider before offering.

Yogurt is a quick, nutrient-rich option that works beautifully in both sweet and savoury meals!