Introduce potatoes to your little one safely with this guide for potatoes for baby led weaning, including how to cook, cut, and serve potatoes to babies, and BLW friendly potato recipes.
This post has been written and medically reviewed by Kaleigh McMordie, MCN, RDN (Registered Dietitian Nutritionist).
Potatoes for Baby Led Weaning
Many people skip over white potatoes and assume sweet potatoes are the most nutritious option for new eaters. While sweet potatoes are nutritious and a great first food for babies, white potatoes are, too! When prepared at home, potatoes are affordable, provide lots of nutrients, and are a great texture and shape for new eaters, especially for baby led weaning!
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When Can Babies Have Potatoes?
Babies can have potatoes as soon as they are developmentally ready for solids, around 6 months of age. Because of their soft texture when cooked and ability to be cut into many finger-friendly shapes, potatoes are a great first food for babies, and especially for baby led weaning.
Baby Health Benefits
Potatoes get a bad reputation, but they're actually incredibly nutritious! When prepared at home (versus french fries or potato chips), potatoes are full of nutrients that are beneficial to little ones, including1,2:
- Carbohydrates - babies need carbohydrates for energy to power their rapid growth
- Fiber - good for baby's digestion; potatoes contain a special type of fiber called resistant starch that is especially good for gut health
- B vitamins - B6, folate, and niacin which help power baby's growth and development
- Vitamin C - good for the immune system and increasing iron absorption
- Iron & Zinc - Necessary for proper development
- Potassium - necessary for proper fluid balance
- Choline - Good for baby's developing brain
- Antioxidants - flavonoids, carotenoids and phenolic acids may reduce the risk of chronic disease later in life
Potato skin contains a high portion of the nutrients, so if you feel comfortable, leave the skin on when you can. (It also makes for one less step when preparing them!)
How To Serve Potatoes for Baby Led Weaning
Potatoes for 6 months +
At this age while baby still uses a palmar grasp, bigger is better! Finger-length pieces allow baby to scoop up foods with a fist and hold onto one end while munching on the other.
Mashed: Mashed potatoes are great for babies! Whether BLW or spoon-fed, the soft texture of mashed potatoes is great. If you're using a BLW approach, just prepare your mashed potatoes on the thick side (leave out the salt if you want, I keep it in), and let baby use his hands to scoop them from a rimmed plate or bowl. Or preload them on a spoon and offer them to baby. You can also mash up a baked potato easily for baby.
For spoon-fed babes, puree mashed potatoes to your desired consistency, thinning out with milk or warm water as needed.
Mashed potatoes are also great for binding other foods that need to be chopped really finely, such as cabbage or kale.
Wedges or Sticks: Cut potatoes into wedges the length and width of two adult fingers, or sticks, about the length and width of one adult finger. You can cut them before cooking, such as with roasting, or after (such as with a baked potato). Leave the peel on, or remove it if you'd like. Leaving the peel on can help baby grip pieces better and can hold baked potato together so baby can pick it up. Baby can suck or scrape the flesh from the skin and you can remove the skin from baby's tray once he's done with it.
Potatoes for 9 months +
Once baby has developed a pincer grasp, using index finger and thumb to pick up small objects, you can start offering potatoes in bite-sized pieces. You can also continue to offer them in any of the ways listed above.
Bite size pieces: Offer pieces about the size of your fingernail, and avoid perfect cubes when possible. If even that makes you nervous, flatten the pieces with a fork before serving. You can cook potatoes in small pieces, as when roasting, or cut into pieces after cooking.
Best Ways to Cook Potatoes for BLW
Mashed: Mashed potatoes are great for babies of all ages! Everyone has their own mashed potato recipe, but for a simple version, add peeled, diced potatoes to a pot, cover with water and bring to a boil. Simmer until soft, about 15 minutes depending on the size of the potato pieces, and drain. Add a little butter and milk or cream and mash with a potato masher, ricer, or with a hand mixer, adding more liquid as needed to reach the consistency you like. Add any flavors you like, such as garlic or herbs!
Baked: To make an easy baked potato, scrub a russet potato and use a fork to pierce the skin a few times all round the potato. Wrap it in foil and bake at 425°F until it gives when you squeeze it. The time will take anywhere from 30-60 minutes depending on the size of the potato. It will be hot when it's done, so make sure you test the temperature before serving to baby!
Roasted: One of my favorite ways to make potatoes! Coat wedges, sticks or cubes in a little oil and seasoning. For young babies, I recommend roasting wedges at 400°F for 25-30 minutes. For slightly older babies (and if you're making sticks or cubes), you can increase the temperature to 425°F and roast for 20-25 minutes. See my full recipe for roasted potatoes here.
Stewed/Boiled: This is a good way to cook potatoes if you're already making something stewed, such as pot roast or stew. Keep a few baby potatoes (such as small red or golden potatoes) whole or halved and add them to the simmering liquid 30 minutes to an hour before it's finished cooking, or until the potatoes are soft. Then cut them into the appropriate shape for baby.
Steamed: I don't love this method, since it is a little flavorless and not something I would make for the whole family, but you can steam potatoes for baby. Peel and cut potatoes into the shape you like and place in a steamer basket. Place over 1 inch of water in a pot and bring to a boil. Cover with a lid and cook over medium-low heat for 15-20 minutes, or until soft. Once done, you can cut into the specific shape you like for baby.
BLW Friendly Potato Recipes
- Garlic Parmesan Smashed Potatoes with Basil Yogurt Sauce
- Roasted Potatoes for Baby Led Weaning
- Garlic Parmesan Mashed Potatoes by Easy Family Recipes (omit the salt if you prefer)
- Salmon and Potatoes Colcannon by Dessert for Two
- Cheesy Mashed Potato Cakes by Sunny Little Kitchen (omit the salt if you prefer)
Track your baby's journey through starting solids! Get my 100 First Foods Checklist and Allergen Checklist Bundle today!
FAQ
No, cooked potatoes are a great first food for babies due to their soft texture, though if theory any food can cause choking. Be sure to serve in an appropriate shape as outlined above, and always supervise baby closely anytime he is eating!
No, potatoes are not a common allergen. Those with Oral Allergy Syndrome may be sensitive to potatoes.
Potatoes, especially those that have been cooked and cooled, contain resistant starch, which is undigested and serves as fuel for the good bacteria in the gut. Especially when babies are young and their digestive systems are not quite as developed, too much fiber, including resistant starch, can cause gas or constipation. If your baby shows signs of discomfort, reduce the amount of potato served at one time.
Yes! Many of the nutrients are found in the skin. The skin can help baby grip pieces of roasted or baked potato, and he will likely suck or chew the flesh and leave the skin. Baby may also gag on the skin and/or spit it out, which is perfectly normal.
Potatoes are often much tastier with a little bit of salt, and if you're making them for the whole family, you likely want to add salt. I don't have a problem with a little bit of salt included in family meals if you cook most meals at home and have an otherwise healthy diet. If you prefer, leave the salt out and salt your own food at the table. Read more about my stance on salt for babies here.
Fast food or restaurant french fries (or chips) are not the healthiest option for babies. I prefer to stay away from those as much as possible. While they probably won't pose a safety risk as far as choking, it's best to get baby used to fresh, wholesome foods prepared at home as early and often as possible. We don't want them to develop preferences for the high fat, high salt fried foods as babies - there will be plenty of time for that as they grow older! Oven baked fries at home are a great option.
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