Can babies eat okra? Yes! Here is everything you need to know about safely serving okra to babies 6 months and up using a baby led weaning approach.

This post has been written and medically reviewed by Kaleigh McMordie, MCN, RDN (Registered Dietitian Nutritionist).
Jump to:
When Can Babies Eat Okra?
Babies can have okra as soon as they are developmentally ready for solids, usually around 6 months of age. Because okra can be firm and round, you need to make sure it is prepared and served correctly in order to minimize choking risk. That means making sure okra is cooked until soft, and serving in an appropriate shape for your little one's age.
Is Okra Healthy for Babies?
Okra is high in many nutrients, including folate, magnesium, potassium, vitamins K, C, and B6, and choline, which aid in baby's brain development, healthy blood, immune function, and more1. Okra is also a good source of fiber, which contributes to digestion and gut health; fluid, and antioxidants.
How To Serve Okra for Baby Led Weaning
Before serving okra to babies of any age, it needs to be cooked until it is very soft - soft enough that it easily mashes between your fingers. Here are some safe ways to serve okra to baby led weaning babies, starting at 6 months:
6 Months +
Before baby has developed a pincer grasp, a whole pod will be easiest for baby to pick up in hist fist and munch on. Serve a soft cooked pod with the stem cut off, either whole or halved lengthwise down the center.
You may also chop up soft okra finely and serve on a preloaded spoon or mixed into a scoopable food, such as cooked grains, mashed potatoes, or thick stew.
9 Months +
Once baby develops a pincer grasp (picking up objects between forefinger and thumb), you can start to offer bite-sized pieces. Cut okra into very thin rings - thick rings can be a choking risk. Continue cooking it until very tender at this age.
18 Months +
Once baby reaches about 18 months, or shows signs of mature eating - taking small bites, chewing well, not over-stuffing the mouth - you can start to offer okra in different ways - larger pieces, cooked more tender crisp than soft, even fried okra.
Tip: Okra tends to get tougher and more fibrous as it grows bigger and more mature, so look for shorter pods, which are more tender.
Best Ways to Cook Okra for BLW
Okra is typically cooked in stewed dishes and other mixed dishes, like stir-fry. In the South, it is often fried, too. I don't recommend fried okra until after baby reaches about 18 months, but here are some other BLW-safe ways to cook okra.
Stewed: You'll often find okra in stews such as gumbo. This particular stew can be pretty spicy, so adjust the heat level to fit baby's needs. You can also stew some in broth or with canned tomatoes until soft.
Stir-fried or sautéd: Cook in mixed dishes with other vegetables or on it's own in a little bit of oil in a large skillet or wok. Keep the heat on the lower side to avoid crispy okra, and cover with a lid to steam the vegetables to make them more tender.
Roasted: Once baby gets older (about 12-18 months) he can probably handle slightly more crisp oven-roasted okra (depending on skill level).
Track your baby's journey through starting solids! Get my 100 First Foods Checklist and Allergen Checklist Bundle today!
FAQ
Yes. Because okra is round and can be firm, it can be a choking hazard. Be sure to cook it until very soft and serve in a safe shape as outlined above. Always supervise baby closely at any eating occasion!
No. Okra is not a common allergen, though handling raw pods could cause skin irritation in some people.
Fried okra is crispy and round - two things we want to avoid for babies. It is also better to get young children used to the taste of vegetables prepared in a variety of healthful ways before offering fried versions, which are less healthy. Once your little one reaches a mature eating level - usually about 18 months - fried okra is okay to serve every once in a while.
Leave a Reply