Thinking of trying baby-led weaning (BLW)? These tasty meal ideas will guide you along the way.

There are plenty of reasons why baby-led weaning is gaining popularity among parents. However, when traditional purées are no longer part of the menu, you may find yourself wondering what foods to serve your little one as they start exploring solid foods.

Baby-led weaning (BLW) is a practice where babies who are at least 6 months old skip purées and mashed foods and go directly to gummable finger foods as their first experience with solids.

Advocates of BLW argue that allowing babies to feed themselves healthy, solid foods from the very start helps them develop the important skill of chewing first, followed by swallowing. This method can also prevent parents from pressuring their babies to eat, and it helps babies tune in to their body’s hunger and fullness cues. Additionally, it may foster a more adventurous eater over time.

One of the best parts of baby-led weaning is that it encourages your little one to eat the same nutritious foods you enjoy (with minor modifications), making it easy to begin by simply raiding your pantry or fridge.

Here are some meal ideas that you can serve at breakfast, lunch, or dinner, using ingredients that you likely already have in your kitchen. Just remember to introduce one food at a time, particularly common allergens like eggs, peanuts, soy, wheat, dairy, and seafood, before offering recipes with multiple ingredients.

Baby-Led Weaning Breakfast Recipes

These breakfast ideas are perfect for your little one when it’s time to rise and shine. They’re not only easy for new eaters to handle, but they’re also packed with the nutrients your baby needs as they grow.

Hard-Boiled Egg, Whole Grain Toast, and Fruit

To prepare, boil an egg for about 10 to 12 minutes until firm. Allow it to cool, then peel and slice it into quarters for your baby to pick up. If the egg is slippery, rolling it in baby cereal can make it easier for your baby to grip. Pair with whole grain toast sliced into strips (roughly the size of two adult fingers) and sliced banana or ripe peach strips.

Baby Cereal with Peanut Butter and Blueberries

Mix 1 to 2 tablespoons of iron-fortified infant cereal with enough breast milk or formula to make a thick, scoopable porridge. Stir in smooth peanut butter and serve it with mashed blueberries. Allow your baby to scoop up the cereal with their fingers, or offer it on a preloaded spoon.

Three-Ingredient Pancakes

To make pancake batter, combine 1 medium ripe mashed banana, 1 egg, and 1/4 cup of quick or rolled oats (not baby cereal). Fry small, silver-dollar-sized pancakes in a little butter or oil. Serve with a thin layer of plain Greek yogurt and a sprinkle of cinnamon. Pair with fresh, soft fruit like peeled pear slices.

Cheesy Scrambled Eggs and Avocado Toast

Scramble an egg and stir in a pinch or two of grated cheddar cheese. Serve with whole grain toast topped with mashed avocado, then slice it into strips for your baby to hold.

PB-Banana Yogurt Boats

Stir smooth peanut butter into plain yogurt (either regular or Greek yogurt). Spread the mixture onto thick slices of banana (remember to remove any stringy bits, as they can be a choking hazard). You can serve this with a side of whole grain Os, which is great for babies working on their pincer grasp.

Coconut Baked Oatmeal Strips

Combine 1/2 cup quick oats with 1/4 cup canned coconut milk and a pinch of cinnamon. Spread this mixture into a thin layer on a silicone dish or microwave-safe plate (spray it lightly with cooking spray) and microwave for about 60 seconds until firm. Slice the oatmeal into strips (you’ll have some leftovers) and serve with a side of fruit like ripe melon or kiwi strips.

Cinnamon Ricotta and Apple Plate

Mix full-fat ricotta cheese with a pinch of cinnamon and serve it in a mound alongside steamed, peeled apple slices. For babies over 9 months, you can offer raw peeled, grated apple. Your baby can rake the ricotta with their fingers, or you can serve it on a preloaded spoon.

Simplest Berry Smoothie

Blend 1/2 cup plain whole milk yogurt, 1/2 cup frozen mixed berries, 1 teaspoon chia seeds, and 3 to 4 tablespoons of water until smooth. Serve the smoothie in a straw cup with a side of whole grain toast strips spread with a thin layer of smooth peanut butter. You can freeze any leftover smoothie in ice cube trays for a future snack.

Veggie Omelet Strips

Add an extra egg to your omelet so you can share with your baby. Leave out the salt, and try folding in cooked, chopped leafy greens like spinach or steamed broccoli florets. Slice the omelet into strips and serve with whole grain English muffin strips spread with butter.

Baby-Led Weaning Lunch Recipes

Lunch doesn’t have to be complicated, especially when you’re juggling nap times and nursing or bottle sessions. These meals are either quick to prepare or can be made in larger batches and stored in the fridge or freezer until it’s time to eat.

Hummus Plate

Make a quick batch of low-sodium hummus by processing a can of drained chickpeas with a spoonful of tahini, the juice of half a lemon, a garlic clove, and enough olive oil to make a thick paste. Serve a scoop of hummus with steamed carrot strips (they should be soft enough to smush with your fingers), thin mozzarella cheese strips, and whole wheat pita wedges. Your baby can rake the hummus with her fingers, or you can spread it on the pita wedges for her to pick up.

Tortilla Melt

Sprinkle grated cheddar cheese on a corn or whole grain flour tortilla and toast it until the cheese melts. Make sure the tortilla remains soft. Add finely diced tomato and slice into strips or wedges.

Baby-Friendly Falafel

In a food processor, blend one can of drained chickpeas, fresh parsley, cilantro, diced onion, flour, garlic, lemon juice, baking powder, and cumin. Pulse until the mixture has the texture of coarse sand. Refrigerate for 1 to 2 hours, then form into small logs or patties and bake until golden. Serve with plain Greek yogurt and avocado strips.

Broccoli Fritters with Chicken

Pulse steamed broccoli florets in a food processor until finely chopped. Add whole wheat flour, shredded cheese, and egg to bind the mixture. Form into patties and pan-fry or bake. Serve with soft-cooked, shredded chicken or finger-sized chicken strips.

Apple-Cheddar Mini Frittata

Whisk together eggs, a splash of milk, diced peeled apple, and shredded cheddar cheese. Pour into mini muffin tins and bake. Serve with soft, steamed green beans or peas.

Baby-Led Weaning Dinner Recipes

These dinner ideas are not only great for your baby but also for the whole family. You’ll love them, too!

Mini Meatballs, Mozzarella, and Squash

To make mini meatballs, combine ground beef or turkey with oat flour, egg, and dried oregano. Roll into small balls and bake until browned. Serve with low-sodium tomato sauce, mozzarella strips, and roasted acorn squash strips drizzled with butter.

Veggie Pizza Thin

Spread low-sodium tomato sauce on a whole wheat sandwich, top with shredded mozzarella cheese and finely diced steamed broccoli or spinach. Toast until bubbly, then slice into strips for your baby.

Shredded Chicken Quesadilla

Place bite-sized, shredded chicken pieces into a whole wheat tortilla with shredded cheddar cheese. Pan-fry until the cheese melts, then slice into strips and serve with diced tomato.

Easy Chicken-Sweet Potato Nuggets

Combine ground chicken with mashed sweet potato, roll into small logs or patties, and coat with whole wheat bread crumbs. Bake until cooked through. Serve with a side of plain Greek yogurt and steamed asparagus.

Cheesy Pasta with Peas

Toss soft-cooked whole wheat fusilli or rotini with butter, ricotta, Parmesan cheese, and soft-cooked peas. Serve with sliced fruit like ripe pear, melon, or mango.

Quick Rice and Beans

Cook white rice, then drain and rinse canned unsalted black or pinto beans. Mash the beans and mix with rice, avocado, and garlic powder. Serve with roasted peppers and onions.

Safety Tips for Baby-Led Weaning

Baby-led weaning is safe for your baby if you follow some basic feeding guidelines and know how to differentiate between gagging (which is normal and common in the early days) and choking.

Explain Baby-Led Weaning to Caregivers

Make sure everyone who takes care of your child is informed about baby-led weaning and follows the same safety precautions.

Keep Food Soft

In the beginning, food should be soft enough for you to easily smush with your fingers or dissolve in your mouth. Avoid hard, crunchy foods like raw carrots or apples.

Cut Food into Thick Strips

When introducing baby-led weaning, slice food into thick sticks or strips, so your baby can hold it in her fist and chew from the top down. Once your baby has mastered the pincer grasp (around 8 to 9 months), you can start offering smaller pieces.

Avoid Choking Hazards

For babies under 12 months, avoid foods that can cause choking, including whole nuts, grapes, hard cheeses, raw dried fruit, and popcorn.

Always Supervise Eating

Never leave your baby unattended while eating.

Position Baby Upright

Ensure your baby is sitting upright in a high chair while eating. Never let her eat while crawling, playing, or in the stroller.

Watch for Allergic Reactions

Call your doctor immediately if your baby shows any signs of an allergic reaction after eating a new food, such as swelling, rash, or difficulty breathing.

Know the Difference Between Gagging and Choking

Gagging is normal and part of the learning process, while choking is silent and requires immediate attention. Make sure you know the basics of first aid for choking.

Mealtime can be a fun, creative opportunity to introduce your baby to a wide variety of foods that the whole family can enjoy. Just be sure to follow safety guidelines, and you’ll be on your way to a successful baby-led weaning journey.