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    MJ & Hungryman » Feeding tips

    Vegetables for Babies (with 30+ Recipes)

    By Min On May 3, 2022

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

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    four plates showing chopped vegetables added to oatmeal, rice fingers, scrambled eggs, and toast roll-ups

    Here are some quick, easy, and approachable ideas and recipes to add vegetables for babies six months and up!

    A six image collage showing different ways to serve vegetables to babies
    Jump to:
    • Best Vegetables for Babies
    • Don't Feel Overwhelmed!
    • How to Cook Vegetables for Babies
    • Vegetable Recipes for Babies
    • Formula-Based Cooking

    Best Vegetables for Babies

    What are the best vegetables for babies?

    All vegetables are great sources of vitamins, minerals, and fiber, and you should aim to introduce a variety early and often.

    But if I had to provide a list, here are the top vegetables:
    Beets
    Bell peppers
    Broccoli
    Carrots
    Green peas
    Sweet potatoes
    Winter squash (e.g. butternut squash, acorn squash)

    What are the top iron rich vegetables for babies?

    While they don't contain a whole lot compared to meat or plant-based iron-rich foods, these vegetables contain the highest amount:

    Leafy greens (e.g. spinach, kale, collard greens)
    Broccoli
    Brussels sprouts
    Cabbage
    Green peas
    Mushrooms
    Potatoes (mostly concentrated in the skins)

    Here are the TOP Iron Rich Foods for Babies

    Are frozen vegetables OK for babies?

    Absolutely! They are budget-friendly and convenient bc you don’t have to wash, peel, chop, etc., and won’t go bad before you can eat them.

    They are also flash frozen within hours of being picked and thus can retain higher levels of some nutrients than fresh ones.

    Should I introduce fruits or vegetables first?

    Some recommend introducing babies to vegetables first since babies are innately drawn to sweet flavors. Otherwise, they will reject vegetables. Others say that offering well accepted foods, like fruits, first will help in the adjustment to solids better.

    There isn’t evidence to show that your baby will not like vegetables if you start with fruits. Both are nutritious and provide nutrients that our babies need to grow.

    So to answer this question, you don’t have to introduce foods in any particular order.

    Here's a deep dive on this topic of fruits vs. vegetables for babies.

    Don't Feel Overwhelmed!

    Introducing babies to a wide variety of flavors and textured foods is important in helping shape their food preferences and eating habits.

    For this post, I'm focusing on vegetables because it's one of, if not, the main food groups that parents struggle with getting their child to eat.

    Exposing them to variety from early on can really help increase acceptance and likeability for them as they continue to grow.

    This doesn't mean that you have to introduce a different vegetable every single day or at every meal! I'm sharing my approach in hopes that it will help make this important task less daunting and absolutely achievable!

    How to Cook Vegetables for Babies

    4 wooden plates with finger shaped foods served during first week of baby led weaning

    When we first started our baby led weaning journey, I simply offered soft-cooked, finger-shaped vegetables seasoned with various herbs/spices.

    I remember seeing all these pictures of babies being served mini veggie-loaded frittata, muffins, pancakes, and all kinds of “fancy” concoctions, and I just didn’t have the time or the mental energy to do that at the time.

    But steaming, roasting, or steam roasting vegetables so that they’re easily smooshable with my fingers and finger-shaped (about 1.5 times as long as baby’s fist)....Now THAT I could do. 

    Check out my "How To Series" for guidance on how to cook a specific vegetable.

    If you’re anything like me, take baby steps! And as you become more comfortable and efficient, you will gradually build the foundational habits necessary. After all, we’re going to be feeding our kids for a VERY long time. 

    If you need more specific guidance,

    Meal Prep Suggestions

    Once I started to find my footing, slowly got over the fear of choking, learned to trust my baby’s innate ability to work through foods, among many other things, I began to incorporate the vegetables in different ways.

    Here’s my workflow that continues to serve me well:

    • Meal Plan for the week. I don’t plan every single meal and snack. Instead, I come up with 2 main meals and 2 baked goods that I commit to making. For the rest of the meals, I utilize leftovers and whatever pantry meals I can whip up easily (think quesadillas, fried rice, stir-fry, etc.).
    • Go grocery shopping.
    • Cook a large batch of vegetables to enjoy throughout the week. I normally do this once every 3-4 days or so. 
    • Use those same vegetables in various ways to invite variety. I walk you through how to do this in my "Subtract, Multiply, Diversity" FREE 5-day series mentioned above. Since they’re already cooked, it doesn't take much additional time and effort to throw them into snacks/meals.

    Vegetable Recipes for Babies

    Here are some examples from the actual meals I served to my baby C. I say recipes but a lot of them are ideas and inspirations that you can easily incorporate into your baby (and toddler's) diet.

    Not only will you be exposing your baby to more variety but will also be helping improve fine-motor skills and hand-eye coordination.

    Mashed vegetables

    mashed sweet potato and avocado with meatballs on a sectioned plate and baby eating

    Cook the vegetables and simply mash with a fork. You can serve alone or mixed in with other foods, like avocado, minced meat, oatmeal, yogurt, ground nuts or seeds, beans, lentils, fruits, or other vegetables!

    Let them go at it with their hands. Getting messy is an important part of self-feeding. But bless your heart. Things will be hairy for a while. You have been warned ;).

    Minced/Chopped vegetables

    four plates showing chopped vegetables added to oatmeal, rice fingers, scrambled eggs, and toast roll-ups

    Finely chop the cooked vegetables and add to:

    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
    Soft Scrambled Eggs for Baby
    Here's how to make soft and fluffy scrambled eggs every time as well as fun variations to incorporate more variety into your child's diet!
    Get the recipe
    cooked scrambled eggs with large curds in a nonstick pan.
    Baked Veggie Nuggets
    These baked veggie nuggets are an easy and fun way to get more vegetables into your child's diet! Made with four vegetables, they are perfect for lunch or snack!
    Get the recipe
    A toddler's hand dipping one of the nuggets in beet hummus.
    Vegetable Omelette
    Nutritious and easy to make, this baby-friendly omelette made with whatever veggies you have on hand is the perfect breakfast/snack for babies and toddlers!
    Get the recipe
    a lunchbox with omelette strips, freeze dried strawberries, roasted orange and purple sweet potatoes.
    Savory French toast
    This savory vegetable French toast or eggy bread is an EASY and fun way to use up leftovers. Suitable for babies 6 months and up!
    Get the recipe
    A close up shot of baby French toast strips as well as bite-sized pieces on a parchment paper
    Lentils for babies
    Get all your burning questions about serving lentils to your baby answered. Here are tips and EASY recipes to boost your baby's iron levels.
    Get the recipe
    4 unique combinations of lentils for babies
    Easy Quinoa Baby Cereal (4 Ways)
    Making homemade baby cereal or porridge is SO easy and inexpensive! If you've only been serving rice or oat-based cereals, give this iron-rich quinoa version a try!
    Get the recipe
    four variations to the basic quinoa cereal served on separate four pink bowls.
    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
    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

    Vegetable dips and sauces

    6 images of baby friendly sauces with vegetables

    Serve as is and have your baby scoop with their hands or preload onto a spoon and hand it to them (really love these). You can also pour over pasta, grains, bread, or cooked vegetables!

    Here are some recipes to try:

    Zucchini Pesto with Almonds
    Upgrade pasta with this simple and healthy zucchini pesto. It is light and creamy and can be ready in 15 minutes!
    Get the recipe
    A close up shot of pesto in a white bowl.
    Broccoli Hummus Dip
    If your child won't eat broccoli or you've been looking for different ways to serve it, give this hummus a try! It's also a great way to pack in a lot of nutrition for babies and kids.
    Get the recipe
    close up shot of broccoli hummus in a white bowl with drizzle of oil.
    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 Greek Yogurt Black Bean Dip
    This healthy, creamy Greek yogurt black bean dip is super easy to make involving zero prep time. It's a great way to encourage your picky eater to eat vegetables.
    Get the recipe
    yogurt black bean dip in a large red bowl with a toddler hand dunking a sliced sweet potato
    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
    Broccoli Pesto Pasta
    Thirty minutes or less is all it takes to make this creamy broccoli pesto pasta. You can also save this bright, flavorful green pesto to enjoy with sandwiches, vegetables, salads, and so much more!
    Get the recipe
    A close up shot of pasta with broccoli and carrots.
    Beet Hummus for Babies
    Made with just 5 ingredients, this nut-free beet hummus is great for spoon feeding or baby led weaning.
    Get the recipe
    beet hummus in a white bowl with hemp seeds and cilantro sprinkled on the left side
    Creamy Sweet Potato Sauce
    This baby and kid-friendly sweet potato sauce is EASY to whip up and can be enjoyed with pasta, grains, or as a dip for crackers and vegetables. It's great alternative to tomato-based sauces.
    Get the recipe
    a close up shot of sweet potato sauce tossed with pasta and spinach
    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 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

    Veggie-loaded baked goods

    five plates with different baby led weaning baked goods

    Muffins, frittatas, meatballs, quiche, breads, cookies...I definitely did a TON of baking. I have a feeling you will too.

    Here are some readers' favorites:

    3 Ingredient Baby Cookies
    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
    Spinach Pancakes
    These spinach pancakes are super easy to make with just a handful of wholesome ingredients. These dye free green pancakes are the perfect finger food for babies and toddlers, especially!
    Get the recipe
    Stacked spinach pancakes on a white plate.
    Baked Breakfast Quinoa with Zucchini
    This vegan quinoa bake with zucchini is a delicious way to serve quinoa to babies and kids. It's also an easy opportunity to add variety to their breakfast or snack!
    Get the recipe
    A slice of breakfast bake with yogurt, banana, and raspberry.
    Carrot Zucchini Muffins (with avocado)
    Made with healthy fats, vegetables, and no added sugar, these carrot zucchini muffins they will keep you and your child happy and nourished. 
    Get the recipe
    A close up shot of sliced muffin stacked on top of another.
    Moist Spinach Muffins
    These healthy spinach muffins with banana are fluffy and moist in texture and packed with nutrition. They are perfect for babies and kids.
    Get the recipe
    Spinach muffin with a bite taken out.
    Vegan vegetable quinoa muffins
    Made with healthy ingredients like broccoli, carrots, and quinoa, these egg and dairy-free vegetable muffins with quinoa are perfect for baby led weaning and school lunchboxes.
    Get the recipe
    five cooked muffins on a white plate
    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
    Healthy Zucchini Oatmeal Breakfast Cookies
    These zucchini oatmeal cookies are so easy to make with wholesome, minimal ingredients and no added sugar!
    Get the recipe
    Three stacked cookies.
    Mini crustless quiche
    Packed with protein and vegetables, this mini crustless quiche is so easy to make! Enjoy as a make-ahead breakfast, snack, or pack for lunch boxes.
    Get the recipe
    cooked salmon quiche in a white oval plate with a toddler hand
    Kid-friendly Turkey Beet Meatballs
    These oven-baked turkey beet meatballs are quick and easy to prepare, healthy, and most importantly baby and toddler approved!
    Get the recipe
    overhead shot of cooked turkey meatballs on a blue plate with a side of tahini and lemon slice
    Turkey Meatballs with rice
    These oven baked kid-friendly turkey and rice meatballs are the perfect iron-rich finger food for your baby, children of all ages, and adults!
    Get the recipe
    Baked turkey meatballs on a parchment paper lined baking sheet.
    Baked Quinoa and Mushroom Beef Meatballs
    baked meatballs made with ground beef, mushroom, and quinoa. It's the ultimate comfort food that can be enjoyed as is or with pasta, vegetables, salads
    Get the recipe
    Mini Baked Canned Salmon Patties
    These mini baked salmon patties with canned salmon are packed with vegetables and full of flavor! Perfect for baby led weaning!
    Get the recipe
    baked salmon patties on parchment paper with mango yogurt sauce in a white bowl.

    Baby Led Weaning Family Meals

    curry at the top and butternut squash sauce pizza with vegetables on the left and deconstructed chicken fajitas on the right

    One meal for the whole family! That's the goal! Depending on your baby's age and developmental skills, you'll need to make some adjustments.

    First, instead of cooking with salt, flavor with herbs/spices. Look for low- or no-salt-added products, like canned tomatoes, beans, stock, etc. Limit packaged foods. Also limit sugar.

    Slow cooker or pressure cooker meals are so great! Everything comes out soft and moist and super flavorful with minimal effort.

    Deconstructed tacos/sandwiches. Serve all the components, including vegetables, separately.

    Casseroles. They're sticky and easy for babies to scoop with their hands and also a great way to pack in so many vegetables.

    One Pot Meals. My e-cookbook One Pot Meals is filled with baby-friendly family meals with no added salt and sugar but plenty flavorful for the entire family to enjoy.

    Here are 30+ Easy Dinner Recipes for babies and toddlers

    Formula-Based Cooking

    Now there are so many wonderful recipes out there that you can try. But what if I told you that you could easily whip up any veggie-loaded baby-friendly foods with the ingredients you have on hand without relying so heavily on recipes?

    Enter formula-based cooking.

    What does this approach to cooking accomplish? 

    • Saves you time 
    • Helps you learn to use up everything in your fridge and pantry in yummy and creative ways
    • Reduces food waste
    • Less reliance on pre-packaged items
    • Teaches you to easily build flavor with spices, oils, vinegars, etc. I promise this skill will come the more you experiment with these flavoring agents.
    • Stimulates creativity
    • Boosts confidence
    • Makes offering variety fun and totally doable! 

    In my e-cookbook, "Veggie-Centered Delights," you’ll find basic formulas for whipping up veggie-loaded:

    • Bean Dips
    • Yogurt Dips
    • Smoothies
    • Tots/nuggets
    • One Pot Pasta

    I provide you with specific serving sizes/quantities for all the individual components as well as recipes for each category to help get you started! But you don’t need to follow it to a T. Once you get comfortable, you can add a little more of this or a little less of that depending on your preference. These formulas are very flexible and forgiving.

    cover page for veggie centered delights ecookbook

    What do you have in your fridge or pantry? Using my basic formulas, you will be able to whip up something amazing out of ingredients you may have never thought to combine!

    Find out more!

    More Baby and Toddler Feeding Tips

    • A four image collage of simple breakfast ideas.
      Top Foods for 6 Month Old Baby (with Recipes and Meal Plan)
    • A four image collage of simple BLW meals.
      Baby Led Weaning Made Easy (a complete Guide)
    • A four image collage showing how to serve protein finger foods for baby
      Best Healthy Finger Foods for Baby
    • A four image collage of healthy baby snacks including iron.
      Healthy Baby Snacks (Easy and Balanced)

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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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    HI!

    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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