Best First Foods for Baby: 15 Nutritious, Safe Options Parents Can Feel Good About
Starting solids is a big milestone—and as a mom of three, I know it can feel both exciting and overwhelming. You want your baby to get the nutrients they need, while also keeping things simple, safe, and easy to prep.
So, what are the best first foods for baby?
As a mom of a picky eater, I’ll never forget the first time we introduced solids to my little one.
I remember sitting at the table, a small spoon in my hand, filled with homemade sweet potato puree. My baby stared at me with wide, curious eyes, her tiny lips pursed as if deep in thought.
Then, as the spoon made its way toward her mouth, she scrunched her face, making the most dramatic expression that had me bursting into laughter.
That little spoonful might as well have been a lemon! I realized then that introducing new flavors was going to be an adventure, and maybe it it could help baby sleep a little better too.
If you’re in the same boat, thinking of ways to make this transition smooth and enjoyable, I’ve got you covered.
Here’s a parent-approved list of 15 tried-and-true starter foods that are gentle on tiny tummies, loaded with nutrition, and easy for beginners to enjoy. From single-ingredient purees to soft finger foods, this guide has you covered.
So, what are the best first foods for baby?
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When Should You Introduce Solids?
The American Academy of Pediatrics recommends introducing solids around 6 months of age, when your baby:
- Can sit upright with minimal support
- Shows interest in your food
- Has good head and neck control
(Always talk to your pediatrician first—especially if you have allergy concerns or a preemie.)
Wondering what the best first foods for baby actually are? This list includes nutritionist-recommended options perfect for early eaters.
15 Best First Foods for Baby
Whether you’re starting with purees or baby-led weaning, these foods are perfect for new eaters.
1. Avocado
Full of healthy fats, avocados are a fantastic first food. Just mash up a ripe avocado and mix with a little breast milk or formula for a smooth texture.
I always kept a handy avocado slicer and masher on the counter—made preparing it so much easier!
Avocados are widely considered one of the best first foods for baby thanks to their healthy fat content and soft texture.
2. Sweet Potato
Naturally sweet and easy to digest. Steam and puree or serve as wedges for baby-led weaning.
✅ A steamer basket insert works perfectly in any pot.
3. Banana
Bananas are the ultimate no-cook baby food. Just mash a ripe banana and serve as-is. I recommend getting a baby-safe feeding spoon—the softer silicone ones work well for little mouths.
🍼 Fun tip: Mash with a little breast milk to thin the texture for first tastes.
4. Baby Oatmeal (Iron-Fortified)
Single-grain baby cereal is a great way to start, as it’s easy to digest and fortified with iron. I started with organic oatmeal cereal, mixing it with a bit of breast milk or formula until it reached a thin, soupy consistency. For convenience, try the instant organic baby cereals that come in resealable pouches on Amazon.
Iron-fortified oatmeal is not only easy to prepare, but it ranks high among the best first foods for baby due to its essential nutrients.
5. Pear
Pear puree is gentle on the stomach and can be served alone or mixed with other foods. Steaming fresh pears and using a baby food maker makes this a quick and nutritious option. Keep it mild for those early tastes!
✅ Soft silicone feeding spoons like these make serving easier (and less messy).
6. Applesauce (Homemade or Unsweetened)
Apples are a great way to introduce a hint of natural sweetness. I liked using organic apple slices, steaming until soft, and blending into a smooth consistency. Apples pair well with other veggies like carrots or sweet potatoes for a mixed puree.
Pro tip: Mix with oatmeal for an easy flavor boost.
7. Carrot Puree
Carrots have a mild flavor and a vibrant color that draws babies in. Steam them until soft and puree until smooth. For on-the-go parents, I loved the pre-portioned carrot puree pouches that I could pop in the diaper bag.
✅ These baby food freezer trays help store extra batches.
8. Pumpkin
A fall favorite! Rich in vitamin A and easy to mash. Pumpkin isn’t just for fall; it’s an excellent first food year-round. Buy a BPA-free baby food storage container set to keep prepped purees fresh and ready for serving. Try it plain or mixed with cereal.
9. Butternut Squash
Butternut squash has a creamy texture and slightly sweet taste that appeals to many babies. Roasting it enhances its flavor, and with the help of a handheld immersion blender, you’ll have a velvety puree in no time.
10. Peas
This was one of my favorites because it’s packed with nutrients and super quick to prepare. Use frozen peas, steam until tender, and blend until creamy. A food processor with a mini-baby bowl works wonders here.
11. Eggs (Yolk First)
Once cleared with your pediatrician, eggs are a great protein source. Start with well-cooked yolk mashed with breast milk or water.
12. Greek Yogurt (Plain, Full Fat)
Full-fat yogurt provides calcium and probiotics. Choose plain to avoid added sugars.
13. Green Beans
Steam and blend until smooth, or serve as soft spears for BLW.
14. Zucchini
Very mild in taste and texture. Steam and mash or slice into sticks for self-feeding.
15. Lentils
Great plant-based protein option. Cook until soft and mash with water or breast milk.
16. Sweet Potato Puree
Roasted or steamed, sweet potatoes are naturally sweet, making them a hit with most babies. For easy preparation, you can use a baby food steamer and blender to get the perfect puree every time. The natural sweetness usually makes for fewer scrunched faces, too!
Avoid These Common Mistakes
Skipping iron-rich options like cereals or lentils can lead to deficiencies—despite these being among the best first foods for baby.
- Introducing too many foods at once (wait 3–5 days between new foods)
- Using processed jarred blends with added sugars
- Serving raw vegetables or hard textures early on
- Skipping iron-rich foods after 6 months
Check out this guide: Baby Care Without Harsh Chemicals just capture those priceless first food faces.
FAQ: Best First Foods for Baby
What is the #1 best first food for baby?
Most pediatricians recommend single-grain iron-fortified baby cereal or avocado as a first food.
Can I start solids before 6 months?
Only if your pediatrician advises it. Most babies are developmentally ready at 6 months.
How do I know if baby is allergic to a food?
Watch for hives, vomiting, diarrhea, or swelling within 2 hours of eating. Introduce one food at a time to track reactions.
Is baby-led weaning better than purees?
Both are safe when done properly. Choose what works for your baby’s development and comfort level.
Can I feed my baby store-bought baby food?
Yes, but check for added sugars and sodium. Homemade purees are easy and budget-friendly, too.
Do the best first foods for baby need to be homemade?
Not at all! While homemade is great, store-bought options can also be part of the best first foods for baby list if they’re low in added sugar and high in nutrients.
With a bit of prep and patience, you’ll discover which of the best first foods for baby your little one loves most.
In Case You Missed It: Related Baby Resources
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- 🧸 How To Set Up a Safe Baby Play Area
🎉 Ready to Start Solids with Confidence?
Grab your free printable list of the best first foods for baby—perfect for sticking on the fridge or popping into your diaper bag for quick reference.
✨ It’s cute, helpful, and made with love (just like your meals!).
📌 Save This List For Later!
PIN IT FOR LATER:
Don’t forget to pin this list of the best first foods for baby so it’s easy to find when you’re meal prepping!
💬 Let’s Chat!
Already started solids with your little one?
What’s been your baby’s favorite first food so far?
👇 Drop your favorite baby food success story or question in the comments below—I’d love to hear from you!