Healthy and Easy Baby-led Weaning Snacks
Discover easy, healthy baby-led weaning snacks! From fruits and veggies to protein-packed and on-the-go options, fuel your baby’s growth with these BLW-friendly snacks. Includes 3 recipes and safety tips for happy, stress-free feeding from a registered dietitian.
Introduction to Baby-Led Weaning (BLW)
Baby-led weaning is a method of introducing solid foods that allows babies to feed themselves from the very beginning. Instead of spoon-feeding purées, parents provide soft, appropriately sized pieces of food that the baby can grasp and eat independently.
Benefits of BLW
- Encourages the development of fine motor skills and chewing skills.
- Promotes self-regulation of food intake. There is no “here comes the airplane” or other pressure from mom or dad to eat more purees.
- Fosters a positive relationship with food by exposing babies to various flavours and textures.
- Exposing your little one to many textures and flavours from the start may decrease picky eating later.
- Whole foods can be more nutritious than purees. Store-bought purees are often diluted with water, unlike finger foods or homemade baby food blended with breast milk or formula.
Nutritional Needs for BLW Babies
To grow strong and healthy, babies and toddlers over one year of age need healthy snacks that provide:
- Iron: Found in eggs, beans, meats and fortified cereals.
- Calcium: Present in dairy products like yogurt and cheese.
- Healthy Fats: Avocado, nut butter, and fatty fish.
- Fibre: Abundant in fruits, vegetables, legumes and whole grains.
Snacks should complement meals, providing extra nutrition. Think of them as a “mini-meal.” To provide balance, aim to offer two foods instead of just one. For example, serve crackers with hummus, cheese, or nut butter instead of just crackers.
When to add in snacks for your baby
Transition to solids involves gradually increasing solid intake while decreasing formula or breast milk intake. Baby’s main source of nutrition in their first year is still milk. So, I don’t recommend adding in snacks until closer to a year of age.
At this time, your baby will be on more of an adult eating pattern with snacks and meals. And milk will be offered with meals instead of demand-fed, as in the first year of life. Now, snacks can complement main meals and ensure babies receive enough energy and nutrients throughout the day.
Safety Tips for Baby-led Weaning Snacks
Safety is essential when offering snacks to babies and young children. Specifically, avoid hard food and round food. And keep an eye on your child, as choking can be silent.
Snacks are more often than meals to be eaten ‘on the go’ in a car seat or running around the house. But it’s best to serve all foods seated at the table for stability and to prevent choking.
I vividly remember making this mistake with one of my toddlers. I offered them a plum we had just bought from a farmers market in their car seat. Luckily, I could quickly pull over, and he cleared it himself. But avoid the panic and risk for yourself, and only offer food when your child is at the table!
Read my blog, “Gagging Choking and Baby-Led Weaning,” for more information and tips on preventing choking when starting solids.
Baby-led Weaning Snacks On-the-Go
Portable snacks make outings easier. Remember to make sure you’re in a space where baby can sit down to eat and you can supervise them. Here are a few ideas for healthy finger foods to take along:
- Pre-cut fruits like banana halves.
- Snack kits with mozzarella cheese, crackers, and veggie sticks.
- Mini rice cakes topped with peanut butter
- Small container with pre-rinsed canned black beans
- Boiled eggs (bring an ice pack)
- Yogurt tubes. At home, you can freeze smoothies or yogurt in reusable pouches like these ice pop mould bags. They’ll be thawed by snack time!
Baby-led Weaning Snack Ideas
Ideas for Fruit Snacks
Fruits are a naturally sweet and nutritious snack choice.
- Soft slices of ripe pear, banana, or avocado.
- Mango strips or watermelon sticks.
- Mixed fruit mash served on a spoon for self-feeding.
- Introduce variety by combining fruits into colourful “skewers” made with soft toothpicks.
Ideas for Vegetable Snacks for baby
- Steamed broccoli florets or carrot sticks are good for easy grasping.
- Sweet potato wedges baked until soft.
- Homemade veggie dips paired with cucumber slices or bell pepper strips.
Protein-Packed Snack Ideas
Protein fuels growth and development, making it a key component of snacks. Iron-rich foods for BLW are also important – some protein sources like legumes, iron, and meat contain iron. And dairy-based snacks also have the benefit of calcium and other bone-building nutrients.
- Hard-Boiled Egg Wedges: Easy to hold and rich in iron and protein.
- Hummus: Spread on veggie sticks or rice cakes.
- Cheese Cubes or Strips: Select mild, pasteurized varieties like mozzarella or cheddar. Bocconcini is great too, as it’s lower in sodium or sodium-free.
- Full-fat yogurt with a dollop of fruit puree.
- Peanut butter or almond butter. Spread onto crackers or rice cakes, mixed with plain yogurt or into a smoothie.
- Cottage cheese or plain greek yogurt mixed with soft fruit pieces like mango or berries.
Healthy Grain-based Snacks
- Whole-Grain Toast Fingers: Topped with mashed avocado or peanut butter (check for allergies).
- Mini Pancakes: Use oats or whole wheat for a nutritious twist.
- Baby-Sized Pasta: Serve with melted cheese or with a mild sauce.
Store-Bought Snacks Suitable for BLW
When time is tight, store-bought snacks can be a lifesaver. Look for:
- Low-sodium, whole-food ingredients.
- No added sugars or artificial sweeteners.
- Options include unsalted rice cakes, baby-safe crackers and puffs, and freeze-dried fruit.
Prep ahead and Freeze Baby-Led Weaning Recipes
Having a few simple snack or meal add-on options prepped and ready in the freezer will make meals and snack time easy. Here are a few ideas and recipes.
Want more? Grab my 7 Easy BLW Recipes your Little One will Love!
BLW Veggie Fritters
Ingredients
- 1 medium zucchini grated
- 1 medium carrot grated
- 1 large egg
- 2 Tbsp all-purpose flour or breadcrumbs
- pinch salt and pepper
Instructions
- Grate zucchini and carrot, then squeeze out excess water using a clean kitchen towel.
- Combine grated vegetables, egg, flour, salt, and pepper in a bowl. Mix well.
- Heat a non-stick skillet over medium heat with a drizzle of oil.
- Scoop about 2 tablespoons of the mixture, flatten into a patty, and cook for 2-3 minutes per side until golden brown.
BLW Mini Zucchini Muffins
Equipment
- 1 mini muffin tin
Ingredients
- 2 ripe banana or 1 cup applesauce
- 1 cup quick oats
- 1/2 cup grated zucchini, drained of liquid or grated carrot
- 1 tsp baking powder
- 1/4 cup chopped raisins or chocolate chips optional
Instructions
- Preheat oven to 350°F (175°C) and grease a mini muffin tin.
- Mash bananas or mix applesauce in a bowl. Stir in oats, grated veggies, baking powder, and optional mix-ins.
- Divide the batter evenly into the muffin tin.
- Bake for 12-15 minutes or until a toothpick comes out clean.
- Cool for 5 minutes before removing from the tin.
Rice Balls for Baby
Ingredients
- 1 cup cooked sticky rice
- 1/4 cup mashed beans or soft veggies i.e. peas or sweet potatoes
- 1 Tbsp grated cheese optional
Instructions
- In a bowl, mix rice with mashed beans or veggies. Add grated cheese if desired.
- Using damp hands, shape the mixture into small balls (about two tablespoons each).
- Heat a nonstick skillet with oil over medium heat and lightly pan-fry the rice balls until golden, about 2-3 minutes per side.
Founder of First Step Nutrition | Registered Dietitian Nutritionist
Jen believes raising happy, well-nourished eaters who have a healthy relationship with food doesn't have to be a battle! She is an author and speaker with 18 years of experience specializing in family nutrition and helps parents teach their kids to try new foods without yelling, tricking, or bribing.
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