Chickpeas and other legumes are a nutritious addition to your little one's diet when starting solids! Here is what you need to know about giving chickpeas to baby led weaning babies, including how to safely serve them for all ages and recipe ideas.

If you're eating chickpeas in your everyday meals, you probably want to share with your little one starting solids, especially if you're using a baby led weaning approach. Chickpeas and another beans are nutritious and are a great new texture and flavor for baby to try, but because chickpeas are small and round, they can be a choking hazard. Here is how to serve chickpeas to baby safely as early as 6 months.
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When Can Babies Eat Chickpeas?
As soon as babies are developmentally ready for solids, around 6 months of age, they can eat chickpeas. You just need to make sure they are served in a developmentally appropriate way for safety reasons. We don't want to give whole, unaltered chickpeas to a 6 month old due to choking risk, and we need to ensure chickpeas are cooked thoroughly until soft.
Health Benefits for Baby
Chickpeas are very nutritious and offer a good mix of carbohydrates, protein and fiber. They are also high in several critical micronutrients, such as folate, iron, manganese, B6, choline, and zinc. These nutrients help with growth, brain development, and energy production.
The fiber in chickpeas is also good for digestion. It is mostly soluble and could help increase the good bacteria in the gut and even help baby poop more regularly!
Tip: Although chickpeas have a good amount of iron, the iron found in plants is not easily absorbed by the body. Pair these foods (like chickpeas) with a vitamin C food for better iron absorption!
How To Serve Chickpeas for Baby Led Weaning
Because chickpeas are small and round, they could be a choking hazard. Here are some safe ways to offer chickpeas to BLW babies as young as 6 months old. As always, make sure chickpeas are a soft texture (not roasted or crispy).
Tip: If you're serving canned chickpeas, look for low sodium or no salt added varieties. If all you have is regular salted canned chickpeas, drain and rinse them before serving!
1. Mashed or pureed (6+ months)
Because baby doesn't yet have the fine motor skills to pick up small individual objects when first starting BLW, the best way to serve chickpeas is in a mash or puree. You can mash or puree cooked chickpeas, or offer hummus, which is made mostly of chickpeas (and also includes sesame, which is an allergen that is good to introduce!). Look for smooth hummus without added sugar.
Offer chickpea mash or hummus:
- On a preloaded soft spoon
- Spread on lightly toasted bread, cut into finger-sized strips
- Mixed with cooked quinoa or other grains to form a ball or finger shape
2. Flattened or smashed (9+ months)
Once baby develops a pincer grasp, usually around 9-11 months, you can offer individual chickpeas. At this point, chickpeas should still not be served in their whole round state to avoid the risk of choking. Gently flatten or mash each chickpea into a flat shape before placing it on baby's tray or plate.
BLW Friendly Chickpea Recipes
- Baby Friendly Chickpea and Egg Salad (pictured above)
- Baby Peanut Butter Chickpea Cookies
- Homemade Hummus for Babies by Sneaky Veg
- Flourless Chickpea Pancakes by The Almond Eater
- Baby Falafel by Mummy to Dex
- Sweet Potato Chickpea Curry by Proper Foodie
- Mediterranean Chicken and Chickpea Soup by Carrie's Experimental Kitchen
Track your baby's journey through starting solids! Get my 100 First Foods Checklist and Allergen Checklist Bundle today!
FAQ
Yes. Chickpeas are small and round, and can potentially be hard, too. Make sure chickpeas are cooked until soft, and serve them either flattened or mashed until baby is advanced enough to eat regular whole chickpeas, around 12-24 months.
No, chickpeas are not a common allergen in the US and UK. However, chickpea allergies have been reported, most commonly in India and Spain. Note that hummus contains tahini, a paste made from sesame seeds, which is a common allergen.
Chickpeas are a good source of gut-friendly fiber, which can help babies poop. However, too much fiber at once, especially when first starting solids can actually cause gas or constipation. If you notice tummy troubles, be sure to limit the amount of chickpeas eaten at once.
You can serve soft, well-cooked chickpeas whole when baby's eating has matured (he consistently chews food well before swallowing and doesn't over-stuff his mouth). This may be anywhere from 12-24 months. When first serving whole chickpeas, you can model how to bite the chickpea with your teeth. Always supervise closely any time baby is eating!
No. Lectins, sometimes called anti-nutrients, are naturally present in some foods such as beans and grains. They are deactivated by soaking and cooking, so there is no need to worry about them when eating well-cooked chickpeas and beans.
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