Eggs are an amazing first food for babies, especially baby led weaning! Learn everything you need to know about eggs for babies, including why they are so great for little ones, how to prepare and serve any style of eggs to babies, and BLW friendly egg recipes.
This post has been written and medically reviewed by Kaleigh McMordie, MCN, RDN (Registered Dietitian Nutritionist).
As a dietitian I love eggs. But I also adore serving them to my kids. And I especially love eggs as a first food for babies! There are so many reasons why I think that eggs should be on baby's plate, and why I recommend them from pregnancy and lactation all the way through adulthood. Let's dive into those reasons and find out exactly how to serve eggs using a baby led weaning approach! Using a traditional weaning approach? This information can still apply when your little one is in the finger food stage.
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Why Eggs Are A Great First Food For Babies
Baby Health Benefits of Eggs
Eggs are such a nutritional powerhouse. They are a great source of high quality protein, and they contain SO many essential nutrients for baby's growth and development, such as:
Allergen Exposure
Another reason eggs are highly recommended for babies is that they are a common potential allergen. Research shows that introducing allergens early and often may help reduce the risk of developing food allergies1. That means we should include eggs (and other allergens) in babies' diets as frequently as possible as soon as they are developmentally ready for solids2, around 4-6 months for high-risk babies, or around 6 months for baby led weaning babies.
Read more: Introducing Allergens To Babies
Ease, Versatility and Affordability
If you are a mama of a little one, you probably appreciate EASY meals that are also nutritious. Eggs are always a go-to for me because they are SO easy to make, and they are so versatile. Whether scrambled, fried, as a frittata, or on top of a hash, eggs are appropriate for any meal of the day!
Eggs are also an affordable source of high quality, easily absorbed protein. For those that have tight budgets, eggs can be a much more cost effective source of protein than meat. If your budget allows, look for free range or organic eggs, as they have more omega-3 fatty acids (I find them at Natural Grocers for a good price), but regular eggs are still incredibly nutritious.
How To Serve Eggs for Baby Led Weaning Babies
Eggs are naturally a great texture for baby led weaning, no matter how you cook them. They key is serving them in the right shape for your baby's developmental stage.
Babies 6+ Months
For babies 6 months and up with a palmar grasp (using a scooping or raking motion with the whole hand) they key is to serve eggs in long strips about the width 1-2 adult fingers. This shape is easiest for young babies to grasp and bring to their mouths. You can cut any type of egg this way, from scrambled to fried to frittatas.
Babies 9+ Months
Once babies develop a pincer grasp (picking up small pieces between index finger and thumb) around 8-10 months old, you can cut eggs into small bite-sized pieces, about the size of your pinky nail and optionally add utensils for practice. You can also continue to serve in strips until toddlerhood.
How To Prepare Eggs for Baby Led Weaning
There are so many ways to prepare eggs in a BLW-appropriate way. These are some of my favorite no-fail methods that make it easy to serve eggs to little ones:
Scrambled: Incredibly quick, easy, and family friendly! While I love a soft scramble, using a higher heat for a firmer scrambled egg will give you eggs you can cut into strips for baby. See my method for perfect scrambled eggs for baby here.
Hard Boiled: Hard boiled eggs are perfect high-protein make-ahead meals or snacks for baby. Make sure to cut them into quarters from pointy end to round end for longer pieces baby can grasp. Here is how I make perfect hard boiled eggs for baby.
Fried: Yes, baby can have fried eggs! Just skip the crispy edges and runny yolk by using low heat and a lid. Here is my method for the perfect fried egg for baby led weaning.
Omelet: An omelet is perfect for cutting into finger-sized strips for baby led weaning! Omelets can be as simple as a sprinkle of cheese, or you can add in appropriate mix-ins like veggies and herbs. Learn how to make an easy omelet for baby here.
Frittata or casserole: A frittata or breakfast casserole with nutritious fillings like sautéd greens or other veggies is another family friendly way to serve eggs to babies.
Egg Muffins: Baking eggs into muffins is great for meal prep for the whole family. Full sized egg muffins can be cut into 2-3 strips, while mini egg muffins can be offered whole or cut in half.
Egg Recipes for Baby Led Weaning
Beyond the basic preparations above, here are some of my favorite egg recipes for baby led weaning that the whole family can enjoy:
Other Ways to Include Eggs in Baby's Diet:
- French toast cut into finger-sized strips
Egg salad or boiled egg mashed onto toast fingers, or in a pre-loaded soft spoon
- Hard boiled and grated into tuna salad
- Lightly beaten and stirred into hot oatmeal (gently heat after stirring in if needed)
- Baked into baby muffins, baked oatmeal, pancakes, or waffles
Track your baby's journey through starting solids! Get my 100 First Foods Checklist and Allergen Checklist Bundle today!
FAQ
Yes. Eggs are one of the top 9 most common food allergens. They should be introduced early and often in baby's diets. See my guide to introducing allergens here.
While any food can be a choking hazard, the soft texture of eggs makes them a very low risk food. Make sure to always serve eggs in an appropriate shape for your little one's developmental stage.
There is no need to be worried about the cholesterol in eggs. Research shows that dietary cholesterol (or cholesterol found in food) doesn't really have an effect on blood cholesterol, so it is perfectly fine to eat eggs every day as part of a balanced diet.
If your budget allows, look for free range or organic eggs, as they have more omega-3 fatty acids, but regular eggs are still incredibly nutritious.
Most people will tell you no. As you probably know, undercooked eggs carry the (very small) risk of foodborne illness caused by bacteria such as Salmonella. To completely eliminate the risk, the best bet is to fully cook the yolk before giving to babies under 1 year old. However, if the yolk is slightly runny I wouldn't worry about it. Here's why: Pasteurization of eggs (the process of heating to kill bacteria) occurs from 138-154°F / 60-68°C held for 2-5 minutes. So eggs cooked this temperature and higher for anywhere from 2-5 minutes - which you will be doing - should reach the proper temperature. But as always, use your best judgement!
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Lilian says
Great