You’re staring at your six-month-old in the high chair, spoon of puree in hand, wondering when you’re supposed to switch to “real food” and frankly, terrified of what happens when you do.
I get it. The first time I handed my kid a piece of banana, I watched her like a hawk, convinced she’d choke on something softer than my own thumb. But here’s what no one tells you: babies are designed for this. Their gag reflex is further forward than ours, and those gums are stronger than they look.
This list gives you 18 real foods that work for brand-new eaters and beyond. Some need zero prep. Others freeze beautifully for batch cooking. A few will stain everything in a three-foot radius (I warned you). All of them have kept my kids fed, my sanity mostly intact, and my pediatrician happy at checkups.
Fresh Produce & Simple Prep Foods
Banana Spears: Cut lengthwise into thick strips, not coins (coins are a choking hazard). Leave part of the peel on one end if your baby struggles with grip; it acts like a built-in handle. Ripeness matters more than you’d think. Brown-spotted bananas are softer and easier to gum down. They’re also naturally sweet, which most babies love right away. If your baby squishes them to mush before getting them to their mouth, that’s totally normal. Let them explore the texture, and serve on a mat you can wipe clean.
Avocado Strips: If they’re too slippery for your baby to hold, roll them in crushed Cheerios or hemp seeds for texture. Yes, it will end up in their hair, on the floor, and possibly on the dog. Worth every bit of mess. Avocados are packed with healthy fats that support brain development and require no cooking. Look for avocados that yield to gentle pressure but aren’t mushy. If you buy them hard, let them ripen on the counter for a few days.
Steamed Sweet Potato Wedges: One of the most accepted first foods across the board. Naturally sweet without added sugar. Pair with an iron-rich food like chicken or beef to boost nutritional value in one sitting. Steam for about 15-20 minutes until a fork slides through easily. The orange color comes from beta-carotene, which converts to vitamin A. You can also roast these for a slightly different flavor, though steaming is faster and keeps them extra soft.
Very Soft Roasted Carrots: Must be soft enough that you can smash them between your fingers with almost no pressure. Roasting concentrates the natural sweetness better than steaming, which most babies prefer. Cut into thick sticks, never coins. Drizzle with a tiny bit of olive oil and roast at 400°F for 25-30 minutes, turning halfway through. Test them yourself before serving. If you feel any resistance when you bite into one, they’re not soft enough yet.
Ripe Pear Slices: Must be ripe and soft; Anjou or Bartlett varieties work well. No cooking needed if the fruit gives easily when you press it. Leaving the skin on is fine and actually helps with grip. Cut into thick wedges rather than thin slices so your baby has something substantial to hold onto. Pears are high in fiber, which helps with digestion. If your pear is still firm, let it sit at room temperature for a day or two until it ripens.
Smashed Blueberries: Always smash or quarter them first. Whole blueberries are a choking hazard. These are excellent for pincer grasp practice once your baby starts picking up smaller pieces. Will stain everything they touch, so dress accordingly. Blueberries are packed with antioxidants and are naturally sweet. Fresh or frozen work equally well; just thaw frozen ones first. Some babies find the skin slightly tough, so smashing them well helps.
Roasted Broccoli Florets: The stem acts as a natural handle for little hands. Roasting softens the texture better than steaming for most babies. Serve alongside iron-rich foods to help absorption. Roast at 425°F for about 20 minutes until the edges are slightly crispy but the florets are very soft inside. The vitamin C in broccoli is a bonus for immune support. Don’t worry if your baby mostly chews on the florets and leaves the stem; they’re still getting nutrients and practicing.
Steamed Green Beans: Whole beans are easy for babies to grip and hold. Steam until very soft. They’re thin enough that even if your baby bites off a piece, it’s lower risk than chunkier vegetables. Steam for 10-12 minutes or until they’re easily mashable. Green beans are mild in flavor, which makes them a good introductory vegetable. You can also serve them at room temperature, which some babies prefer over hot foods.
Protein-Packed Options
Scrambled Egg Strips: Cook flat like an omelet and slice into strips, or scramble in long pieces instead of tiny crumbles. Current research suggests introducing eggs early may actually reduce allergy risk. Eggs are a complete protein and contain choline, which supports brain development. Cook them thoroughly but keep them moist; overcooked eggs can be rubbery and hard for babies to manage. You can mix in a tiny splash of breast milk or formula to keep them extra soft.
Shredded Slow Cooker Chicken Thighs: Dark meat stays moist and shreds easily, unlike dry breast meat. Batch cook on Sunday, freeze in portions, and thaw what you need through the week. Season simply with garlic powder or a pinch of herbs; babies don’t need much seasoning. The key is cooking low and slow (on low for 6-8 hours) so the meat practically falls apart. Shred it with two forks and mix with a bit of the cooking liquid to keep it from drying out.
Soft Meatballs (Flattened): Flatten them slightly so they don’t roll off the tray and are easier for small hands to grab. Mix in finely grated zucchini or carrot to add moisture and sneak in extra nutrition. Bake a full batch and freeze extras. Use ground beef, turkey, or pork, and add a beaten egg as a binder. Bake at 375°F for about 20 minutes. The veggie additions keep them tender and add vitamins without changing the flavor much.
Ground Beef Crumbles: Cook it loose; no need to form it into patties or shapes. Serve alongside a vitamin C food like roasted broccoli or sweet potato to boost iron absorption. Use 80/20 or 85/15 ground beef for enough fat to keep it moist. Season lightly and cook in a skillet, breaking it into small, baby-friendly pieces as it browns. Ground beef is one of the best iron sources for babies, especially important after six months when iron stores start to deplete.
Baked Tofu Strips: Press firm tofu, slice into strips, and bake until the outside firms up slightly. The subtle flavor absorbs whatever you season it with, making it versatile for different meals. Pressing removes excess moisture so it doesn’t fall apart as easily. Bake at 400°F for 25-30 minutes, flipping halfway. Try seasoning with a tiny bit of garlic powder or nutritional yeast for added flavor. Tofu is a great plant-based protein and contains iron and calcium.
Lentil Patties: Mash cooked lentils and bind with egg or ground flax, then pan-fry until they hold together. These freeze beautifully; make a double batch. Use green or brown lentils, which hold their shape better than red lentils. Add a little flour or breadcrumbs if they’re too wet to form into patties. Cook them until they’re golden on both sides and firm enough to pick up. Lentils are loaded with iron, fiber, and protein, making them nutritional powerhouses for growing babies.
Cheese Stick Strips: Tear or cut into strips, never coins. Lower sodium options like mozzarella work best. Cheese provides calcium and protein, and most babies love the mild, creamy flavor. String cheese is perfect because it naturally pulls into strips. Serve at room temperature rather than cold from the fridge, which makes it easier to chew. Avoid highly processed cheese slices in favor of real cheese made from actual milk.
Easy Combinations & Quick Meals
Peanut Butter Banana Toast Strips: Spread a thin layer of peanut butter only. A thick glob is a choking risk. Early peanut introduction is now recommended by pediatricians. Toast holds up better than soft bread, which can turn gummy in a baby’s mouth. Use whole grain bread for extra fiber and nutrients. This combo gives you healthy fats, protein, and carbs all in one finger food. If you’re nervous about peanuts, thin the peanut butter with a tiny bit of water to make it less sticky.
Hummus Toast Fingers: Store-bought hummus is fine. This is a solid dairy-free protein option. Cut toast into strips for easier gripping. Spread the hummus thinly so it doesn’t clump in your baby’s mouth. Whole wheat or multigrain toast adds fiber and holds together well when wet. Hummus is made from chickpeas, which provide plant-based protein and iron. Look for brands without added salt or buy plain and season lightly yourself.
Oat Banana Pancakes: Blend oats, banana, and egg, then pan-fry. No flour or sugar needed. These freeze well; pop them in the toaster straight from the freezer for quick breakfasts or snacks. The ratio is roughly 1 banana, 1 egg, and 1/4 cup oats. Blend until smooth and cook like regular pancakes on a gridded or nonstick pan. They’re naturally sweet from the banana and provide complex carbs, protein, and fiber. Make them silver-dollar-sized or cut larger ones into strips for easier handling.
Quick Nutrition Reference
- Best Iron Sources: Chicken thighs, Ground beef, Lentils
- Best for Healthy Fats: Avocado, Peanut butter, Tofu
- Best for Brain Development: Eggs, Avocado
- Boost Iron Absorption (Vitamin C): Broccoli, Pear, Sweet potato
- Best Complete Proteins: Eggs, Chicken, Lentils
Start with two or three foods from this list, the ones that feel easiest or least intimidating to you. Banana spears, avocado strips, and steamed sweet potato are solid first choices because they’re soft, easy to prep, and well-tolerated by most babies. As your confidence grows, add in the iron-rich proteins like shredded chicken, ground beef, or lentil patties, especially if you’re breastfeeding (iron stores drop around six months).
The biggest shift for me was realizing that feeding babies isn’t about perfection. Pick three foods from this list, keep them in rotation for one week, and watch what your baby gravitates toward. You’ll figure out their favorites faster than you think.