Healthy alternatives to bland baby food (2024)

Baked sweet potatoes, banana puree, and mashed carrots are perfectly fine, but baby food doesn't have to be bland. Many babies actually enjoy a much wider range of flavors. And learning to like nutritional powerhouses now may prevent future fixations on "kid foods" (like crackers, chicken nuggets, and sweet drinks) that aren't especially healthy.

Here are some ideas to help you escape the baby food rut and get your child eating a variety of healthy and flavorful foods. Even if some of these aren't your personal favorites, your baby might love them, so try not to let your own tastes get in the way at this stage. And of course, depending on your baby's chewing and swallowing ability, chop, grind, or puree as needed.

Note: The advice to wait until at least age 1 to introduce allergenic foods no longer applies to most babies, but it's still a good idea to introduce new foods gradually. Feed your baby one new food at a time, and wait at least three days before offering another new food. That way, if your baby has an allergic reaction, it will be easier to tell what's likely causing it.

Surprisingly, many babies really like sour fruits. Try serving pureed sour cherries (after removing the pits), or cut cherries into pieces small enough for your older baby to eat safely. You can also try plums, which are pleasingly tart. Once your baby has more advanced chewing skills, mandarin oranges are the perfect snack – easy to pack and bursting with juicy vitamins and minerals.

Recipe:

Tropical fruit salad

Dark leafy greens have a high concentration of vitamins, minerals, and antioxidants to help support your baby’s growth and development. Swiss chard, kale, spinach, collards, and other dark leafy greens are all great options. And it doesn't get much easier (or healthier) than blending kale or spinach into soups or smoothies.

Recipes:

Lentil and spinach stew

Pasta with spinach and ricotta

As soon as your baby is ready for solid foods, you can introduce meat, which is a complete protein and provides nutrients such as iron and zinc. Meat is an excellent alternative to traditional first foods like iron-fortified cereals because babies can absorb iron from it more easily.

Tip: Some babies may be more likely to accept meat when it's mixed with a favorite fruit or vegetable.

Recipe:

Turkey or chicken puree

Cauliflower, cabbage, broccoli, and Brussels sprouts are chock-full of important nutrients. And just because they may not be typical baby foods doesn't mean babies won't enjoy them. Try mashed turnips, store-bought sauerkraut, or pureed Brussels sprouts. Roasting cauliflower or broccoli in the oven might even convert adults who thought they didn't like these cruciferous veggies.

Recipe:

Broccoli and cauliflower cheese

Fish is rich in protein, vitamin D, iron, and DHA, an omega-3 fatty acid that's crucial for children's health and brain development. The American Academy of Pediatrics (AAP) recommends serving fish low in mercury levels such as "light" tuna, salmon, trout, and herring.

Fish used to be considered off-limits for babies because of the risk of allergies, but this thinking has changed. The AAP says there's no evidence that withholding fish and other common allergenic foods from babies for the first year prevents allergies. If your baby has a family history of asthma or allergies, it may still be safe to introduce allergenic foods after your baby has tried and tolerated a few non-allergenic foods, but be sure to check with the doctor first.

Recipe:

Salmon, asparagus, and peas

The greater variety of vegetables you offer your baby, the more likely you are to find something nutritious that they love. Toss beets, carrots, and parsnips with olive oil, then put them under the broiler before pureeing to maximize flavor. Or, if you follow baby-led weaning, steam vegetables until they're extra soft.

Recipes:

Asparagus risotto

Rice with peas, carrots, and egg

Whole grains expose your baby to new textures of food, which is important for oral development. The variety of textures encourages babies to use their mouths and tongues, which will help them form sounds.

Many grains taste better with a little something extra. So if a recipe calls for seasoning, don't feel you have to make it bland. Cooking with low-sodium broth instead of water or throwing in a few chopped onions could transform wheat berries or bulgur into your baby's all-time favorite meal.

Recipes:

Barley and mushroom mash

Coconut milk rice pudding

Can babies really eat chili peppers? Yep. Young children all over the world eat – and enjoy – spicy food because that's what their parents feed them. You may want to start with mild spices, like cinnamon and nutmeg, without adding salt or sugar. Or try offering milder peppers, such as Anaheims and poblanos (available in most supermarkets), rather than super-hot types, such as habaneros and jalapeños, which can irritate the skin and mouth.

Spices are rich in unique plant compounds and are linked to numerous health benefits. But start with small amounts because spicy foods can cause digestive pain for some babies.

Recipes:

Roasted pears with ginger

Oatmeal with apples and cinnamon

Babies and chefs across the earth agree: Food tastes better when flavored with aromatics, such as onions, garlic, leeks, shallots, scallions, and chives. These veggies, called alliums, can be practically unnoticeable in everything from soup to stir-fry, but they pack a big nutritional punch, boosting immunity and reducing inflammation.

Recipe:

Chicken curry with green beans and zucchini

Since ancient times, humans have used herbs as medicine and food. Compounds called polyphenols – found in plants, including herbs – have antioxidants and anti-inflammatory effects. They also add flavor without extra sugar, salt, or fat.

The options for adding herbs to your baby's food are practically endless: Try basil pesto on pasta, fresh mint in green pea puree, cilantro in coconut rice, pureed rosemary chicken, mashed sweet potatoes with sage, and finely chopped parsley with anything.

Recipes:

Baby guacamole

Green pea puree