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    MJ & Hungryman » Baby/Kid-Friendly Recipes » The Ultimate Guide to Nuts for Babies (and Seeds)

    The Ultimate Guide to Nuts for Babies (and Seeds)

    By Min On October 20, 2021, Updated April 21, 2022

    This post may contain affiliate links. Please see our disclosure policy for more details.

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    four image collage showing different ways to serve nuts and seeds - hemp seeds sprinkled on top of lentils, avocado coated in hemp seeds, waffle strip with yogurt and sprinkled flaxseeds, and oatmeal finger with peanut butter

    Here's everything you need to know about serving peanuts, tree nuts and seeds to your baby, including when and how to introduce them safely as well as plenty of easy, healthy recipes.

    Jump to:
    • Answering the Top Questions
    • How to prepare
    • How to Store
    • How to safely introduce nuts and seeds (by age)
    • Easy Breakfast/Lunch Recipes
    • Dinner Recipes
    • Dips/Sauces
    • A step-by-step guidance

    Answering the Top Questions

    What are the health benefits of nuts and seeds for babies?

    Peanuts, Nuts and seeds are such awesome foods for babies and toddlers. Not only are they nutritious, they're convenient, delicious, and incredibly versatile as you're about to see.

    Generally speaking, they are great sources of fat, which is crucial for optimal brain development. They also contain protein, fiber, iron, zinc, vitamin E, calcium, and a host of minerals and vitamins.

    Are peanuts and tree nuts common allergens?

    First of all, peanuts are actually not considered a nut! Surprised? They are a part of the legume family, which includes beans, peas, and lentils. However, peanuts and tree nuts share a similar protein structure. This is why people who are allergic to peanuts can also be allergic to tree nuts.

    Peanuts are one of the most common food allergens in children and this allergy tends to be lifelong (only about 20% of children outgrow it). While tree nut allergies are much less common, if your child is allergic to peanuts, then there's a greater chance of being allergic to one or more tree nuts.

    Furthermore, if allergic to one tree nut, there's a greater chance of being allergic to another tree nut. As daunting as it may be, you need to introduce all the tree nuts individually.

    Whew. That's a lot to take in, isn't it?
    I can totally understand your anxiety and hesitation in serving these foods to your baby. I felt the exact same way with both of my kids. But keep reading! I'm here to make this process less intimidating and more exciting for you!

    When is the best time to introduce peanuts and tree nuts to baby?

    As soon as your baby is ready to start solids, usually around 6 months. If you are unsure whether your baby is developmentally ready (super important!) to start solids, grab my free handout!

    Now, if your baby is at high risk for food allergies, they may benefit from introducing the top allergens, including peanuts and nuts, as early as 4 months.

    Be sure to check out this post - Best First Foods

    Which nuts and seeds are the best for baby?

    They are all great! Variety is always the name of the game!

    Peanuts
    Almonds
    Walnuts
    Cashews
    Pistachios
    Pecans
    Macademia nuts
    Pine nuts
    (Technically a seed)
    Hemp seeds - You'll most likely find hemp hearts, which have the outer shell removed (making them more palatable). Hemp seeds are dark green in color and tastes slightly bitter
    Chia seeds
    Pumpkin seeds
    Sunflower seeds
    Flaxseeds
    Sesame seeds
    - this has recently been declared as the ninth most common food allergen here in the United States. So the same rule applies. Introduce early and often.

    Which nuts are good for brain development?

    Compared to other nuts, walnuts they have a higher concentration of alpha linoleic acid, an omega-3 fatty acid that supports brain as well as heart health.

    Almonds and hazelnuts contain high amounts of vitamin E, an antioxidant that may help with brain health by reducing oxidative stress.

    Peanuts are high in niacin, which have been shown to protect against age-related cognitive decline.

    More research is needed but there is evidence that consuming nuts, specifically walnuts, almonds, peanuts, pine nuts, and hazelnuts, during the first trimester of pregnancy may boost child's cognitive function, attention, and memory.

    As for seeds, the top choices are chia, flax, and pumpkin seeds. They are rich in omega-3 fatty acids as well as magnesium, vitamin E, zinc, and iron, which are all important minerals for brain health.

    Are nuts a choking hazard?

    Yes. Whole nuts are a major choking hazard and should be avoided until 4 years of age . You also need to avoid serving large globs of nut butter. Here are ways you can serve them safely!

    How to prepare

    Peanut/Nut/seed butter

    a two image collage with roasted peanuts in blender on the left and creamy peanut butter in blender on the right

    It's super easy to make nut/seed butter at home with a high-powered blender. I've had mine for over 6 years and use it for EVERYTHING as I don't own a food processor.

    Start with roasted nuts (more flavorful and will result in a better texture), add them to the blender and process until smooth! Scrape down the sides as you go.

    Store-bought ones are perfectly fine too. Just make sure the only ingredient is the nut or seed itself. A lot of them have hydrogenated oils, salt, and sugar, which you want to avoid.

    Be sure to thin out with water, breastmilk, or formula before mixing into other foods

    Ground nuts and seeds

    on the left whole walnuts in a food chopper and on the right walnuts finely chopped in a coffee grinder

    I love to use a coffee grinder to blitz until it turns into a fine flour-like consistency. Be sure you don't pulse for too long as it will turn into paste. Store in an airtight container and keep in the fridge or the freezer to extend shelf-life.

    For the seeds, you can serve chia seeds and hemp hearts as is. You'll need to grind the others.

    How to Store

    Whole nuts and seed stay fresh the longest. Once chopped, ground, roasted, etc. they will go rancid quickly. That's because they have high amounts of oils and heat, oxygen, and light are their worst enemy.

    So be sure to store in the fridge or the freezer to make them last longer! In general, whole nuts and seeds will keep in the fridge for 3 months and in the freezer for 6 months or longer

    Ground nuts and seeds will last a couple of weeks in the fridge.

    How to safely introduce nuts and seeds (by age)

    4-6 months

    While the recommendation to start babies on purees and rice cereal around 4 months old continues to persist, this is outdated advice. The current recommendation by all the major health organizations is to wait until your baby is around 6 months old.

    However, it's not as if your baby turns 6 months and boom, they're ready for solids. The best thing you can do is to start when they're developmentally ready. This is SO important!

    Having said this, as mentioned earlier, if your baby is at high risk for food allergies, then consult with your doctor or pediatric allergist.

    At this time, the best and safest way to introduce is to thin the prescribed amount of peanut/nut butter with water and offer to your baby from your fingertip or a spoon.

    If your baby is not in this category, but you are here because you are planning ahead and want to learn all the things to help set your baby up for success, then allow me to guide you with these effective strategies that you can start implementing today!

    Is your baby 4-6 months old?

    Give your baby a head start on solids even before their first bite!
    I'M READY!

    6 months and up

    Spoon feeding:

    Thin out nut/seed butter with water, breast milk, or formula and mix into yogurt, oatmeal, baby cereal, purees, etc.

    Baby led weaning:

    four image collage showing different ways to serve nuts and seeds - hemp seeds sprinkled on top of lentils, avocado coated in hemp seeds, waffle strip with yogurt and sprinkled flaxseeds, and oatmeal finger with peanut butter
    • Mix thinned out nut/seed butter into yogurt, oatmeal, unsweetened applesauce, mashed vegetables (e.g. sweet potatoes), cooked grains, lentils, etc. Alternatively, you can sprinkle finely ground nuts/seeds into these foods.
    • Coat slippery foods, like avocado, banana, kiwi with ground nuts/seeds to make them easier to grab while boosting nutrition
    • Spread a very thin layer of nut/seed butter on lightly toasted bread, pancakes, waffles, muffins
    • Add to dips and sauces
    • Add to baked finger foods

    As you can imagine, it's going to be super messy. But it's such an important part of learning to self-feed.

    Easy Breakfast/Lunch Recipes

    You can follow the recipe as is or swap with nut/seed of choice

    Homemade Baby Oatmeal
    Learn how to cook the perfect oatmeal for baby. It's easy, fast, and loaded with vegetables! Serve as is or shape into fingers or balls, baby led weaning style!
    Get the recipe
    four oatmeals shaped into balls and plated on a white plate
    Single Serve Chia Puddings for Babies and Kids
    Single serve chia seed pudding for babies 6 months and up is the perfect make ahead breakfast or snack that you can whip up in under 5 minutes!
    Get the recipe
    collage of six puddings
    3 Ingredient Banana Cookies for Babies
    3 ingredients are all you need to make these soft and delicious vegan banana oatmeal cookies. They are the perfect breakfast or snack for babies!
    Get the recipe
    four carrot oatmeal cookies stacked
    Overnight Oats or Quinoa
    These super easy and healthy sweet overnight oats or quinoa are the perfect make-ahead breakfast or snack for the whole family. Feel free to customize with your favorite add-ins and toppings!
    Get the recipe
    6 different overnight oats concoction with toppings shot from above
    Vegetable Waffles with Peanut Butter
    EASY to make, healthy peanut butter vegetable waffles for babies and kids! A great way to enjoy more protein, fat, and veggies for breakfast.
    Get the recipe
    three stacked peanut butter waffles topped with banana and raspberries
    Healthy Beet Muffins for Babies
    Made entirely with healthy ingredients, like beans, peanut butter, and no added sugar, these blender muffins can be enjoyed as breakfast, snack, or added to lunchboxes!
    Get the recipe
    beetroot muffins on a wire rack with a spoonful of peanut butter, chickpeas in a bowl, and uncooked beetroot
    Healthy Zucchini Bread Breakfast Cookies
    These healthy zucchini breakfast cookies have the texture of a bread and contain wholesome ingredients, like oats, and have no added sugar! If you're looking for healthy cookies for toddlers (and babies!), this is it!
    Get the recipe
    a toddler hand holding the zucchini bread cookie
    Healthy Carrot Oatmeal Muffins
    These incredibly moist, carrot oatmeal muffins are packed with nutrition and sweetened with fruit only. They are a delicious and healthy way to get more fruits and vegetables into your baby or toddler!
    Get the recipe
    a closed up shot of three carrot oatmeal muffins stacked

    Dinner Recipes

    Butternut squash baby beef meatballs
    Here’s an egg free and dairy free baby meatballs recipe that is perfect for baby led weaning or when you’re ready to transition to finger foods.
    Get the recipe
    a close up shot of 6 baby meatballs on a wooden board with toddler's hand grabbing one
    Baked Chickpea Veggie Patties
    These baked chickpea patties with quinoa and vegetables make for a healthy and delicious finger food for babies and toddlers (and adults!).
    Get the recipe
    a toddler's hand dunking the chickpea cakes in pizza hummus
    Vegan African Peanut Stew
    This vegan African peanut stew is rich and flavorful and uses staple pantry ingredients. Made in one pot, requires minimal prep work, loaded with nutrition - It's an easy family meal! 
    Get the recipe
    cooked peanut stew in a Dutch oven with a large spoon

    Dips/Sauces

    Beetroot Dip with chickpeas
    4 nutritious ingredients, a food processor/blender, and dippers are all you need for this smooth, creamy, and vibrant beetroot dip for babies and toddlers!
    Get the recipe
    beetroot dip in a large white bowl with a toddler's hand dipping broccoli
    Pumpkin Seed Spinach Hummus
    this spinach hummus with pumpkin seeds instead of tahini is a healthy snack or meal for babies and toddlers. It is so versatile and here are some ways to serve it to your family.
    Get the recipe
    a close up shot of the hummus in a white bowl with a spoon
    Beetroot Pesto Pasta Sauce
    Made with simple, wholesome ingredients, this beetroot pesto comes together in minutes and makes for the perfect pasta sauce for babies, kids, and adults!
    Get the recipe
    a close up shot of pesto with a spoon
    Creamy Roasted Cauliflower Dip
    This creamy roasted cauliflower dip made with an ENTIRE head of cauliflower, tahini, and milk is super simple to make, delicious, and versatile. It will be an AWESOME way to make veggies exciting for kids!
    Get the recipe
    a close up shot of cauliflower dip with fresh cilantro and a small pita triangle
    Cauliflower Cashew Alfredo Sauce
    A healthy twist on the classic creamy sauce! This easy kid-friendly cauliflower cashew alfredo sauce tossed with pasta or added to casseroles is the perfect comfort meal that the entire family can enjoy!
    Get the recipe
    cauliflower cashew alfredo pasta
    3 Ingredient Thai Peanut Coconut Sauce
    Made with just 3 ingredients, this Thai peanut sauce with curry paste and coconut milk is a great way to introduce spicy flavor to babies and kids.
    Get the recipe
    a close up shot of the sauce in a glass bowl with carrots, zucchini, and toast strips.

    A step-by-step guidance

    While starting solids is an exciting time, if you're like many parents I've talked to, it's also a very overwhelming time. There's a lot to think about - figuring out what foods to start off with, how to prepare them so they're safe, how to introduce all the different flavors and textures, how to introduce all the top allergens early AND often, and on and on....

    That's why I created the ultimate 3 month meal plan program, which is exactly what I used to wean my daughter. I'll walk you through how to introduce all the top allergens safely and easily through daily videos. That's just the tip of the iceberg though. Click below to learn more!

    Do you want to minimize picky eating and set a solid foundation for a lifetime of healthy eating habits?

    Check out this 3 month mastering self-feeding program! It’s the closest thing to me being in your kitchen

    Find out more!
    « Rice Porridge for Babies
    Poached cod with creamy orzo »

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    About Min

    Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

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    I am MJ, a registered dietitian and a mom of 2. I truly hope you’ll enjoy all the recipes and tips that I share on what and how to feed your child!

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