50 Baby-Led Weaning Food Options: A Complete Guide by Food Category

Introducing new foods to your baby is a stressful thing- many parents don’t know where to start. Use this guide to help you plan out nutritious options as you work on baby-led weaning with your little one. These first foods are perfect for solid food introduction.

See this link for more information on how to begin the process of baby-led weaning.

Vegetables (Steamed/Roasted until soft enough to smush between fingers)

1. Sweet potato wedges, skin removed, roasted with olive oil
2. Broccoli florets with stem as handle, steamed
3. Carrot sticks, steamed until very soft
4. Zucchini spears, roasted
5. Bell pepper strips, roasted until soft
6. Butternut squash fingers, roasted
7. Green beans, steamed whole
8. Asparagus spears, steamed (tough ends removed)
9. Roasted eggplant strips
10. Steamed cauliflower florets with stem

Fruits (Ripe but firm enough to hold shape)

11. Banana spears (split lengthwise into thirds)
12. Avocado strips rolled in ground oats
13. Mango spears, ripe but firm
14. Peach wedges (skin removed if desired)
15. Pear strips (ripe but firm)
16. Melon fingers (cantaloupe, honeydew)
17. Roasted apple wedges (cooked until soft)
18. Kiwi halves with skin on for grip
19. Papaya spears
20. Strawberry halves (for older babies)

Protein-Rich Foods

21. Chicken drumsticks, meat attached to bone (remove skin)
22. Thick strips of tender beef, slow-cooked
23. Salmon fingers, baked until flaky
24. Omelet strips
25. Hard-boiled egg wedges
26. Turkey meatballs (made large and soft)
27. Lentil patties
28. Fish cakes made with white fish
29. Tofu fingers, firm and pan-seared
30. Bean patties

Grains and Starches

31. Toast fingers spread thinly with nut butter
32. French toast sticks (minimal honey/syrup)
33. Pancake strips (made with eggs and banana)
34. Pita bread strips
35. Large pasta shapes (penne, rigatoni)
36. Rice balls (pressed firmly)
37. Quinoa patties
38. Oatmeal fingers (cooked thick and cut)
39. Cornbread strips
40. Sweet potato toast fingers

Combination Foods and Advanced Options

41. Vegetable fritters (zucchini or carrot)
42. Quesadilla strips with mashed beans
43. Cottage cheese pancakes cut in strips
44. Sweet potato and lentil patties
45. Banana oat fingers
46. Spinach and cheese frittata strips
47. Chickpea pancakes
48. Baked oatmeal fingers
49. Vegetable and cheese muffins cut in strips
50. Shepherd’s pie fingers (when firmly set)

Preparation Guidelines

Safety Measures

• Cut all foods into finger-sized strips (about 2 inches long and 1/2 inch wide)
• Ensure foods are soft enough to smush between your fingers
• Remove any seeds, pits, or tough skins
• Test temperature before serving
• Never serve whole nuts, grapes, or cherry tomatoes
  • use nut butters
  • peel and dice grapes or tomatoes if desired

Cooking Methods

1. Steaming: Maintains nutrients while achieving appropriate softness
2. Roasting: Enhances flavor while softening
3. Baking: Good for combination foods
4. Pan-searing: Useful for proteins
5. Boiling: Appropriate for pasta and eggs

Storage Tips

• Prepare foods in batches and freeze in portions
• Store cut fruits and vegetables in water to prevent browning
• Label containers with preparation date
• Thaw frozen items completely before serving

Progressive Introduction Schedule for Baby-Led Weaning

6-7 Months (First Foods)

• Start with single-ingredient foods
• Focus on iron-rich options
• Introduce one new food every 2-3 days

7-9 Months

• Begin combining foods
• Increase variety of textures
• Introduce more complex recipes

9-12 Months

• Offer modified family meals
• Experiment with different spices and herbs
• Include more finger foods

Important Reminders

Watching your baby explore new foods and textures is such a great experience. Remember to have patience with the mess and with the food waste!

1. Always supervise meals
2. Check food temperature before serving
3. Ensure proper sitting position
4. Watch for signs of readiness
5. Maintain a relaxed atmosphere
6. Continue breast milk or formula as main nutrition source
7. Avoid added salt and sugar
8. Monitor for allergic reactions
9. Allow mess and exploration
10. Never force feeding

See this link for more information and ideas

Note: Always consult with your pediatrician before starting baby-led weaning and discuss any specific dietary concerns or restrictions.