First foods for baby led weaning can feel exciting but also a little nerve-wracking for new moms. Baby-led weaning (or BLW) is when you skip spoon-feeding purees and let your baby feed themselves soft, safe foods from the start. Many parents love this approach because it encourages babies to explore textures, practice fine motor skills, and join family meals right away.
But I know — it can also feel a bit scary! It’s completely normal to wonder What if they choke? What should I serve first? Don’t worry, friend. With a bit of prep and some smart choices, this stage can be a fun and joyful milestone for you and your baby.
In this post, I’ll share five great first foods that are safe, nutritious, and perfect for baby-led weaning. You’ve got this, and I’m here to help guide you!
In short, we’re diving into some friendly parenting tips to help make BLW easy and enjoyable. Let’s get started!
What Makes a Good First Food?
When you’re picking the first foods for baby led weaning, it’s all about keeping things safe and simple. A good first food has a soft texture — something your baby can easily mash with their gums (even if they don’t have teeth yet!). It should also be easy to grip — think big enough for little hands to hold but not so small that it’s slippery or hard to pick up. And of course, you want foods that have a low choking risk and are full of good nutrients to help your baby grow strong and healthy.
Before you start, make sure your baby is showing readiness signs like sitting up with support, holding their head steady, and showing interest in food when they see you eat.
And remember, always keep an eye on your baby while they’re eating, and check in with your pediatrician if you’re unsure about anything. You’re learning together!
Related: Everything You Need to Know About Baby-Led Weaning
5 Great First Foods for Baby-Led Weaning
Let’s jump into some of my favorite first foods for baby led weaning. These are all soft, nutritious, and easy for little hands to explore.
1. Avocado
Avocado is packed with healthy fats that are great for your baby’s brain development. Its soft, creamy texture makes it easy to mash or slice into wedges.
Serving tip: Leave part of the peel on so your baby has something to grip.
2. Banana
Bananas are naturally sweet and soft, and they’re loaded with potassium. Babies love the taste, and they’re super easy to prepare.
Serving tip: Break the banana into chunky sticks or leave a bit of the peel on to create a little handle.
3. Steamed Sweet Potato
Sweet potatoes are rich in beta-carotene and have a mild, pleasant flavor. When steamed, they become soft and easy for baby to gum.
Serving tip: Cut into thick sticks or wedges that are easy to hold.
4. Soft-Cooked Broccoli Florets
Broccoli is high in fiber and vitamins C and K, and its fun, bumpy texture invites exploration.
Serving tip: Steam until very soft; the long stem makes a perfect little handle.
5. Scrambled or Omelet-Style Eggs
Eggs provide protein and are soft and mild in flavor, making them an excellent early food.
Serving tip: Cut omelet strips or serve soft scrambled pieces for easy self-feeding.
These five foods are a great starting point as you and your baby take this exciting step together.
Safety and Allergy Considerations
When starting baby led weaning, it’s important to introduce only one new food at a time. This helps you spot any reactions and makes it easier to know which food caused the issue if something comes up.
Be mindful of common allergens like eggs, dairy, peanuts, and wheat. While many babies handle these foods just fine, it’s a good idea to watch for signs of an allergic reaction, such as a rash, swelling, vomiting, or difficulty breathing. If you notice anything unusual, contact your pediatrician or seek help right away.
Always make sure your baby is sitting upright in a secure high chair or supported seat during meals. And remember, never leave your baby alone while eating. Staying close helps keep mealtimes safe and gives you peace of mind as your little one explores new foods.
Related: Books About Baby-Led Weaning
Parenting Tips for Baby-Led Weaning Success
Baby led weaning can get messy, and that’s completely normal. Expect dropped food, smushed bites, and lots of cleanup — it’s all part of the learning process. Try to let go of perfection and remember that mealtime is about so much more than just getting food into your baby’s belly.
Early feeding is really about exploration. Your baby is discovering new textures, tastes, and smells, and they’re practicing important skills like grasping and chewing. It’s okay if not much actually gets eaten at first.
Be patient with yourself and with your baby. Trust that your little one is learning at their own pace, and focus on enjoying this special time together. Every bite, every mess, and every little success is a step forward. You’re doing a great job supporting your baby through these early stages of eating.
FAQs About Baby-Led Weaning
Look for signs like sitting up with little support, good head control, and showing interest in your food. Most babies are ready around 6 months. If you’re unsure, check with your pediatrician.
Gagging is a normal part of learning and helps protect the baby’s airway. As long as the baby is upright and supervised with soft foods, it’s okay. If you’re worried, trust your instincts and reach out for help.
Start with just a few soft pieces, like banana slices or sweet potato sticks. Remember, at this stage it’s all about practice, not meals. Milk or formula is still their main nutrition
To recap, five great first foods for baby led weaning are avocado, banana, steamed sweet potato, soft-cooked broccoli, and scrambled or omelet-style eggs. Each one is soft, nutritious, and easy for little hands to explore, helping your baby build confidence and new skills at mealtime.
Remember, every baby is unique. Some may dive right in, while others take their time. Follow your baby’s cues and let them lead the way at their own pace.
Most importantly, take a moment to celebrate these little milestones. Introducing solids is a big and exciting step, and you’re right there beside your baby for every bite, every giggle, and every messy moment. Enjoy the adventure — you’re doing something wonderful for your child!