Can babies have snap peas? Here is everything you need to know about safely serving snap peas for baby led weaning (and related snow peas) including cutting, preparation, and serving methods for babies as young as 6 months.
This post has been written and medically reviewed by Kaleigh McMordie, MCN, RDN (Registered Dietitian Nutritionist).
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Snap Peas vs Snow Peas
While similar, snap peas and snow peas are not the same thing. They are both legumes with long, green edible pods with round peas inside. Snap peas, also called sugar snap peas, have rounder, thicker pods with bigger peas and a sweeter taste, while snow peas have flatter pods with smaller peas and a are slightly less sweet. Both can be eaten cooked or raw, and I'll use them interchangeably for information purposes here - so you can apply serving methods to both.
When Can Babies Eat Snap Peas?
Babies can have snap peas as soon as they are developmentally ready for solids, usually around 6 months of age. Raw snap peas are too firm and the inner peas firm and round, so they can pose a choking risk for young babies. Be sure to follow appropriate cooking and serving methods (outlined below) for safety.
How To Serve Snap Peas and Snow Peas for Baby Led Weaning
Because snap peas' pods are very firm and the peas round and firm, they must be cooked until soft before serving to babies younger than 12 months, and care taken to eliminate the round shape in order to reduce the risk of choking. Here' s how to serve snap peas (and snow peas) by age using a baby led weaning approach.
6 months +
Around 6 months of age, when baby still uses a palmar grasp (a raking or scooping motion with the whole fist), bigger objects are easier for him to pick up and bring to his mouth. Serve well-cooked whole snap peas that have been flattened with a fork to crush the peas inside. Baby might not actually consume a whole lot, but he will get to experience the flavor!
If you want baby to actually eat more of the snap pea, you can serve soft-cooked snap peas finely chopped and stirred into something soft and scoopable, such as rice porridge, mashed potatoes, or plain Greek yogurt.
9 months +
Once baby has developed a pincer grasp, using the index finger and thumb to pick up small objects, usually around 9-10 months of age, you can chop snap peas into small bite sized pieces, the size of your fingernail or smaller. Snap peas still need to be cooked until soft at this age.
12 months +
Once baby has reached 12 months and is doing well with biting, chewing and manipulating food in his mouth, you may offer raw snap peas if you feel comfortable. You should continue chopping them into small bite-sized pieces and supervise well. You can also continue offering cooked bite-size pieces.
18 months +
Once toddlers reach 18-24 months, they are likely ready for whole, raw snap peas. Offer the whole pods and supervise closely, helping your little one taste, observe and explore the flavor and crunchy texture!
Baby-Friendly Cooking Methods for Snap Peas
Snap peas can be cooked on their own or in another dish, such as stir fry or curry. Here are some cooking methods you can use to make sure snap peas are soft enough before serving.
- Steaming: Steam snap peas in a steamer basket over simmering water, covered, until soft. Start checking the texture around 3-4 minutes.
- Steam- Sautéing: This is one of my favorite ways to make vegetables for baby. Heat a little butter or oil in a skillet with a lid. Add the snap peas and any seasonings you like and cook over medium heat for a few minutes (you don't want too much browning, so watch the heat). Then add a splash of water or broth and cover the pan. Let the peas steam until soft.
- Boiling: You can boil snap peas in a pot of water until soft, though this method allows some of the nutrients to be leached out into the cooking water.
- In a mixed dish: Cook snap peas along with other vegetables in stir-fries, curries, or stews, following the recipe directions. Just ensure that the other ingredients are baby-friendly and that the snap peas are cooked long enough that they are soft.
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FAQ
Snap peas (and snow peas) are both nutritious1 and are high in vitamin C, important for immunity and helping baby absorb more iron, as well as fiber, which is good for baby's gut health and digestion. They are also contain vitamins A and K, and small amounts of folate, iron, and choline, which are all critical nutrients for baby's health during this period of rapid growth and development.
Yes, because snap peas are firm and round, they can be a choking hazard to babies. Make sure to prepare and serve them in an appropriate way (shown above) for your baby's developmental stage and eating ability. Always supervise closely anytime baby is eating!
No, snap peas are not a common allergen, though allergies are possible, especially in individuals with allergies to other legumes.
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