Just like fruits, vegetables are a great source of important nutrients for your child including vitamins, minerals, antioxidants and fiber. Most of them will also have savory, umami or slightly bitter flavors that are all very important to expand your baby’s familiarity with a wide range of flavors, colors and textures to build a positive relationship with food and lay down good eating habits.
But with so many great veggies to choose from, how do you choose and tell what’s good for your child’s developmental stage? We’ve consulted with our top child nutritionists and pediatricians to put together this guide for you!
Best First Vegetables – 4-6 months
The ideal first vegetables between 4-6 months are soft, mild in flavor, and unlikely to cause allergic reactions. Try these as nutritious starters:
- Sweet Potatoes – Loaded with fiber, vitamin C and B6, potassium and beta-carotene (a nutrient the body converts to vitamin A), essential for healthy eyesight, immune health and skin. It’s also mildly sweet, so it’s an instant win with your little one.
- Butternut Squash – Another favorite root vegetable option is butternut squash. It is rich in calcium, magnesium, potassium, and vitamins B6 and E, providing a great variety of micronutrients for your little one.
Cooking thoroughly breaks down fibrous textures to delicate smoothness. Focus on single-ingredient purees and gradually over time combine them with oats, cereals or fruit as your little one learns to appreciate them.
More thoughts and insights from Leah Hackney, RD, LD, CSP, to guide you through this exciting journey in her article Introducing Solids.
Vegetable purees
Vegetable purees are a great way to introduce solids or explore new flavors with your baby. You can make vegetable purees by blending cooked or raw vegetables with some water, breast milk, formula, organic natural unsweetened yogurt or organic and low-sodium (preferably grass-fed) bone broth.
Here are some simple and super delicious vegetable puree ideas that you can try with your baby:
- Spinach and sweet potato puree
- Cauliflower and cheese puree
- Butternut squash and apple puree
- Broccoli with avocado
Best Vegetables for Baby-Led Weaning (6-7 months)
For baby-led weaning, choose vegetables that are easy for little hands to hold and play with.
- Steamed Carrot Sticks
- Soft Broccoli or Cauliflower Florets
- Cucumber Spears
- Avocado Slices (this will get messy… but it’s worth it) – yes, technically a fruit, but tastes like a vegetable, so why not?!
- Little Bellies Pumpkin Round-a-Bouts and Sweet Potato Pick-Up Sticks –flavored with veggie powders
For additional insights, read our article Baby Led Weaning – Tips for New Parents.
Best Vegetables from 8 to 12 Months
Aim for a rainbow of colorful vegetables and new textures.
- Carrot – High in beta-carotene (pre-cursor to Vitamin A), vitamin B6, potassium and fiber.
- Pumpkin – Pumpkin is nutrient-dense and offers lots of fiber, Vitamin C and E, and beta-carotene.
- Beetroot – quite sweet (babies will love it) and earthy, beetroot is rich in folate (vitamin B9) which helps cells grow and function, and manganese, which is involved in bone formation, nutrient metabolism, brain function, and more. Try pumpkin and beetroot puree with Little Bellies veggies tubes – a flavor bomb!
Note: all of the above vegetables are appropriate from 4 months when first starting solids. These are so good, there is no reason to wait till 8 months!
Best Toddler Vegetables 12+ Months
Toddlers can nibble a wide variety of vegetables. Prioritize these super nutritious and colorful selections.
- Brussels Sprouts – High in antioxidants and nutrient rich. Chop in half to reduce choking. Caramelising brussels sprouts will help to soften (sweeten) their sometimes bitter flavor.
- Asparagus – High in antioxidants and folate.
- Snap Peas – Delicious and fun as they pop when bitten.
- Broccoli and Cauliflower Florets – also very rich in sulforaphane as well as fibre, and a great way to build out further flavor familiarity and gut microbiome diversity. Chop in small pieces and steam lightly to retain crunch.
Toddlers are still honing their eating skills so always stay nearby while they eat. Monitor chewing and watch for gagging on textures. Cut vegetables into manageable sizes, steam them for tenderness, or offer them roasted at first.
Key Vegetable Tips by Age
Beyond picking the best veggies, keep these age-specific tips in mind:
- 4-6 months – blend purees well to a soupy consistency and introduce one new veggie at a time watching for reactions before adding another.
- 7-10 months – Expand to well-cooked fork-mashed vegetables. Combine it with iron-rich foods like organic, grass-fed (preferably) meat.
- From 6 months, if your baby is sitting independently, you can offer fingers of soft steamed or roasted vegetables.
- 10 to 12 months – Offer finely grated or roasted vegetables. Supervise closely as chewing skills are still developing.
- 12+ months – Toddlers can now enjoy lightly steamed vegetables cut into small pieces. But continue to watch for choking, especially on hard items like raw carrots.
Pairing vegetable nutrients with your baby’s evolving motor skills ensures healthy, safe food exploration.
Some vegetables require extra caution. Typically, these veggies are allergenic, acidic, or choking hazards.
- Avoid high-nitrate vegetables like beets and spinach before 3 months.
- Corn can cause choking or indigestion in some babies. Avoid giving your baby popcorn. A better and safer alternative would be Little Bellies softcorn for babies from 10+ months: light, delicate, yummy and soft as a cloud, it is specially developed for mini mouths and little fingers for stage 2 snacking.
Final Thoughts
As your infant transforms into an independent toddler, introducing veggies will have tremendous nutritional benefits for them. Go for bright color varieties that offer nutrients and fiber while being easy to digest. Then, while respecting your little one’s unique pace, slowly advance through purees into meshes, finger foods, and finally chopped produce.
Try to cultivate a love of veggies in your baby by incorporating these nutrient-dense choices at every stage of their development.
For more information on how to introduce veggies into your baby’s diet, please read our article .
Bon Appetit!
Photo by Louis Hansel on Unsplash
