First Foods For Baby Led Weaning

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Starting baby-led weaning can feel a bit overwhelming, but don’t worry—you’re not alone in this journey! As a parent, it’s natural to feel nervous about introducing solid foods, especially when you’re taking a more hands-off approach. The good news is that baby-led weaning (BLW) can be a fun and rewarding experience for both you and your little one.

A collage of 8 images of baby plates with finger foods for baby led weaning with text over: "Baby Led Weaning How to get started".

Although there are many Baby-Led Weaning Recipes (blw-muffins, blw-pancakes, blw-pasta) you actually don't need to start with anything complicated. To ease into BLW, begin with soft, easy-to-handle foods that are safe for your baby to explore.

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Think about starting with ripe, cooked fruits like sweet potatoes or carrots, and soft, well-cooked proteins like chicken or fish. These foods are not only gentle on tiny tummies but also provide the right textures for little hands to grasp and enjoy. Remember, BLW is all about letting your baby take the lead, so offer a variety of healthy options and let them decide what they want to taste.

Fruits, vegetables and soft proteins cut up as finger foods to serve a baby with text overlay.

It’s perfectly okay to feel a bit unsure at first, but trust in your ability to support your baby’s journey toward self-feeding. Keep meal times relaxed and enjoyable, and let your baby explore at their own pace. With time, patience, and a positive attitude, you’ll both get the hang of it and enjoy many happy, mealtime moments together. Remember, every parent’s journey with BLW is unique, and there’s no “right” way—just what works best for your family.

I'm currently working on a complete baby-led weaning foods; an A-Z of how to serve absolutely everything and anything baby-led weaning style. But you don't need any complicated food lists or recipes to get started with baby-led weaning. In fact below are eleven easy first foods you can get started with today.

Apple

Peel, slice into pieces and bake or steam until finger squishable, or try pre-loading a short-handled baby spoon with homemade apple puree for your baby to self-feed.

My babies have all loved baked pieces of cinnamon apples and continue to love them as a snack even now that they are big kids.

Avocado

Choose a ripe but firm avocado (too soft and it's very hard to pick up. Cut a finger-width slice, being sure to leave some of the peel in place as it will make the avocado easier to hold.

Other options are to serve mashed avocado on a baby spoon so that it can be self-fed or dust the avocado in breadcrumbs or ground almonds so that it is not as slippery to hold.

Avocado slice with half skin in place, crumbed avocado slice and avocado baby food pre-loaded on a green silicone baby spoon

I have lots of ideas for avocados for babies on my website.

Banana

The ends of bananas are great for babies to hold. Cut the end from a banana, trim the peel from the top of the piece you have cut, this will allow the baby to suck, gum, or gnaw on the banana while still having the peel to grasp. or try pre-loading a short-handled baby spoon with mashed banana or banana puree for your baby to self-feed.

Broccoli

Cut broccoli into florets, then steam until they are finger-squishable.

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Beef/Lamb

Meat can be offered for baby-led weaning cut in large strips or on the bone (lamb cutlet), your baby will be able to suck the iron-rich juices.

Two slices of cooked steak medium rare, three pieces of cooked kumara cut by crinkle cutters on baby silicone plate.

Lamb chop with three pieces of cooked kumara cut by crinkle cutters on baby silicone plate.

Chicken

Particularly dark meat cuts can be offered for baby-led weaning on the bone for your baby to suck the iron-rich juices.

A toddler sitting in a high chair smiling and holding a chicken drumstick.

Rolled Oats/Oatmeal

pre-load a short-handled baby spoon with homemade baby porridge for your baby to self-feed. Or try making porridge fingers that your baby will be able to hold.

A two image collage showing a baby reaching out to grab a porridge finger and a pre-loaded spoon of baby oatmeal.

Pear

Very ripe pears that are able to be squished with your fingers are the right texture for baby-led weaning and do not need cooking. Cut soft peeled pear into finger-sized pieces.

Pasta

Large pasta shapes such as large spiral, and penne, when cooked to a soft texture are easy finger food to offer babies.

Sweet Potato: Roast, bake or steam finger-sized batons of sweet potato until soft.

Baby silicone plate on bench top with two wedges of cooked orange kumara. Crinkle cutter and whole kumera next to plate.

Zucchini

Cut the zucchini into finger-sized batons (does not need to be peeled). Steam, roast, bake or stir fry until a soft finger-squishable texture is reached.

Tips & FAQs

Soft fruit and vegetables can be quite slippery to handle, a crinkle cutter (shown with the sweet potato) can help with this problem.
All fruits and vegetables served to young babies should be very soft. A good measure for this is 'finger squishable'. This means if you press down on the fruit or vegetable with your finger it will easily squash.

Baby-Led Weaning Starter Foods