If you’re staring at the clock, wondering what on earth to feed your baby for lunch today, and feeling like everyone else on Instagram has this whole baby-led weaning thing figured out except you, take a deep breath. You’re not failing. Lunch doesn’t have to be complicated, beautifully arranged, or perfectly balanced every single day.
When I was introducing solids to my four kids years ago, the “perfect” BLW lunches I saw online just weren’t realistic. Most days looked like simple modifications of what we were already eating, offered in safe shapes my baby could grab. Some lunches were just two foods. Some were mostly smooshed into the high chair. And you know what? All four kids became confident, adventurous eaters anyway.
You’ll find 25 lunch ideas here that actually work for real life, including super simple options like Avocado Spears with Chia Seeds and Steamed Broccoli Florets with Long Stems, plus easy proteins like Scrambled Egg Strips and Pulled Chicken Thigh Meat. Everything from “I can barely function today” meals to slightly more involved options for when you have extra energy. Most take 5-20 minutes to prepare, and many work for your older kids, too.
You’re already doing an amazing job by learning about safe food options for your baby. Let’s make lunch less stressful and more doable.
Table of Contents
1. Avocado Spears with Chia Seeds
Wondering what to serve when your baby is just starting BLW? A ripe avocado cut into thick wedges (about the size of your pointer finger) is perfect for tiny hands learning to grasp. The fat supports brain development, and rolling the slippery pieces in chia seeds or hemp hearts gives a better grip while adding extra nutrition. Look for avocados that give slightly when pressed but aren’t mushy. Cut them lengthwise into 4-6 wedges, depending on size, and leaving some peel on one end as a natural handle makes it easier for 6-7-month-olds to hold. It’s completely normal if more avocado ends up smashed into the high chair than in your baby’s mouth at first. That squishing and exploring teaches them about texture, which builds the foundation for actually eating later.
2. Pasta Spirals Tossed in Olive Oil
Regular pasta from your pantry makes an excellent BLW lunch, and you don’t need special baby pasta. Fusilli, rotini, or penne work beautifully because babies can grip the ridges and shapes. Cook it slightly longer than al dente so it’s soft enough to gum, then toss with a tiny drizzle of olive oil or butter to prevent sticking. You can add whatever you have: marinara sauce, pesto, mashed white beans, or just leave it plain. Babies often prefer plain foods as they’re learning. Serve it at room temperature, which is usually when your baby actually gets to eat anyway. If your little one only eats two pieces and flings the rest, that’s totally normal for this age. They’re learning to pincer-grasp those slippery shapes, and that practice matters just as much as the eating itself.
3. Banana Rolled in Ground Flaxseed
Cut a ripe banana in half lengthwise, then cut each half into 2-3 thick sections. Rolling these pieces in ground flaxseed (not whole seeds) gives your baby something to grip since bananas are notoriously slippery. The flax adds omega-3s and fiber without changing the familiar sweet taste most babies love. You can also try ground nuts if allergies aren’t a concern, or unsweetened coconut. Bananas break down easily in the mouth, making them safe for early feeders around 6 months. Don’t worry if your baby just sucks on the banana and most of it dissolves. That’s exactly what should happen as they learn to move food around their mouth. Keep offering it even if they seem uninterested some days. It typically takes 10-15 exposures before babies accept new textures, so what looks like rejection today isn’t permanent.
4. Steamed Broccoli Florets with Long Stems
Steam broccoli until it’s soft enough that you can easily squish it between your fingers, usually about 8-10 minutes. Leave 2-3 inches of stem attached because that gives your baby a perfect handle to grip while they gnaw on the floret top. The stems should be tender all the way through, which you can test by piercing with a fork. Broccoli trees (as many parents call them) fascinate babies, and the little bumpy texture on top is interesting to explore. Your baby will likely suck on the floret, maybe bite off tiny pieces, and definitely drop most of it on the floor. That’s all part of learning. Serve it plain or with a tiny bit of butter. If your baby makes disgusted faces but keeps picking it up, that’s curiosity, not rejection. They’re figuring out this new taste and texture through repeated exposure.
5. Scrambled Egg Strips
Scramble one egg in a pan with a little butter or oil, but instead of breaking it into small pieces, let it cook into one flat layer like a thin omelet. Once it’s fully cooked through (no runny parts), cut it into thick strips about the width of two fingers. This gives your baby something substantial to hold while they bite and tear pieces off. Eggs provide iron and protein, which matter more as your baby approaches 9-10 months and milk becomes less dominant. You can add shredded cheese, fold in some mashed avocado, or keep it plain. The strips are also perfect for practicing the pincer grasp as babies get older and can pick up smaller pieces. If eggs seem to cause a rash, that’s different from a true allergy. Talk to your pediatrician, but many babies who react to eggs on their skin tolerate them fine when eaten.
6. Pulled Chicken Thigh Meat
Dark meat chicken stays moist and tender, making it much easier for babies to manage than dry breast meat. Cook boneless chicken thighs until they reach 165°F (use whatever method you prefer), then shred or pull them into stringy pieces. Mix with a little chicken broth or plain yogurt to add moisture if needed. The stringy texture lets babies bite off manageable pieces rather than breaking off hard chunks. Starting around 6-7 months, babies need iron-rich foods like meat because their stored iron from birth starts running out. If your baby mostly sucks on the chicken and spits out strings, that’s normal early on. They’re learning to move food to the sides of their mouth to chew, which takes practice. Serve the chicken plain or seasoned with mild herbs. Skip honey-based marinades for babies under 12 months.
7. White Bean Smash on Toast Strips
Mash white beans (cannellini or great northern) with a fork until they’re spreadable but still have some texture. Mix in a drizzle of olive oil and maybe a pinch of garlic powder. Spread this on whole-grain toast that’s been cut into thick strips, sometimes called soldiers. The beans stick to the toast, giving your baby protein, fiber, and iron in an easy-to-hold format. Toast strips work well because they soften slightly in your baby’s mouth but don’t fall apart immediately like plain bread. Beans are one of the best iron sources for babies who don’t eat much meat yet. From my experience with four kids, babies needed toast slightly thicker than I’d make for myself, about as thick as my thumb, or they’d crumble it before getting any bites. You can use any canned beans. Just rinse them well to reduce sodium.
8. Mini Meatballs Made with Ground Beef
Mix ground beef (or turkey, pork, whatever you prefer) with an egg, some breadcrumbs, and maybe grated zucchini for moisture. Form into balls about the size of a walnut, then bake at 375°F for 18-20 minutes until cooked through. These give your baby iron and zinc, which support growth and immune function. The round shape is easy to palm-grasp for younger babies, and older babies can practice their pincer grip by picking up halves. You don’t need special baby recipes. Just skip the hot sauce and use whatever seasonings your family enjoys. Make a big batch and freeze extras in a single layer, then store in a freezer bag. You can reheat a few meatballs straight from frozen in about 3 minutes in the microwave. Serve them with literally anything: plain, with marinara, next to some pasta, or with steamed vegetables.
9. Baked Salmon Flakes
Salmon provides omega-3 fatty acids that support brain development, plus it flakes into perfect pieces for little fingers. Bake a salmon fillet at 400°F for 12-15 minutes until it’s opaque throughout and flakes easily with a fork. Let it cool, then break it into large flakes, checking very carefully for bones by running your fingers through each piece. The moist, flaky texture works well for babies because it breaks down easily in their mouths. You can season it simply with lemon and dill, or keep it completely plain. If you’re worried about mercury, salmon is one of the lower-mercury fish that’s safe to serve 1-2 times per week. Canned salmon works just as well as fresh and costs less. Make sure you drain it well and still check for bones, which are usually soft enough to mash. For babies under 10 months, removing all bones is the safer choice.
10. Greek Yogurt with Nut Butter Swirl
Full-fat plain Greek yogurt provides protein and healthy fats that support your baby’s rapid growth. Swirl in a teaspoon of smooth peanut, almond, or sunflower butter (thinned with a little breastmilk, formula, or water if it’s too thick). This addresses early allergen introduction, which pediatricians now recommend starting around 6 months rather than avoiding. Your baby can scoop the yogurt with their hands at first, which is messy but helps them learn about sticky textures. As they develop their pincer grasp around 8-9 months, they might try using a pre-loaded spoon you hand them. Don’t stress if they flip the spoon upside down immediately. That’s developmentally normal. You can also spread this mixture on toast strips or offer it alongside soft fruit for dipping. The combination tastes slightly sweet from the nut butter without added sugar.
11. Roasted Sweet Potato Wedges
The natural sweetness of roasted sweet potato appeals to most babies, and it provides vitamin A for eye and immune health. Cut a sweet potato into thick wedges (not fries, which are too thin for early graspers), toss with a tiny bit of olive oil, and roast at 425°F for 25-30 minutes until very soft. The wedges should be soft enough that you can squish them easily between your thumb and finger. Leave the skin on for easier gripping, though your baby likely won’t eat that part yet. Sweet potatoes sometimes cause orange-tinged poop or even slightly orange skin if your baby eats them frequently. That’s harmless and fades when you vary their diet more. Serve these plain or with a sprinkle of cinnamon. You can make a big batch and refrigerate for 3-4 days, reheating pieces as needed for quick lunches throughout the week.
12. Steamed Green Beans (Whole)
Steam fresh or frozen green beans until they’re very soft, about 10-12 minutes. Serve them whole rather than cut, which gives your baby a natural handle to grip. The long, thin shape is perfect for practicing the raking grasp that 6-7 month olds use before their pincer grasp develops. Green beans provide fiber and vitamin C without being too filling, so your baby still has room for iron-rich foods. You’ll likely notice your baby mostly sucks on these at first, occasionally biting off tiny pieces. The strings inside might end up hanging out of their mouth, which looks alarming but isn’t a choking risk. They’ll either spit them out or work them around until they swallow or dissolve. Season these simply with a pat of butter or leave them plain. Frozen green beans work just as well as fresh and require zero prep beyond steaming.
13. Baked Zucchini Sticks
Cut zucchini into thick sticks about the size of your finger, toss with olive oil and a sprinkle of parmesan cheese (optional), and bake at 425°F for 20 minutes until soft. These aren’t crispy like adult fries. They should be tender enough for gums to break down easily. Zucchini has a mild flavor and high water content, making it less intimidating than stronger vegetables like Brussels sprouts. The stick shape is easy to hold and works well for babies around 6-8 months who are still using their whole palm to grasp. It’s totally normal if your baby squishes these, drops them, or takes tiny nibbles, then moves on. They’re exploring texture and temperature as much as taste. You can mix up the seasoning with garlic powder, oregano, or just salt and pepper if your baby is over 12 months. Under 12 months, skip added salt and let the natural flavors shine.
14. Cucumber Spears with Hummus
Peel a cucumber (the skin is tough for early chewers) and cut it into thick spears, removing the seedy center if it’s very watery. The cool, crunchy texture feels good on sore gums and provides hydration. Offer plain hummus on the side for dipping, though most babies under 10 months won’t actually dip. They’ll grab the cucumber and maybe separately grab handfuls of hummus. That’s perfect. They’re learning about different textures and flavors separately before combining them later. Hummus provides protein and iron from chickpeas, plus tahini adds healthy fats. Store-bought works fine, just check that it doesn’t contain honey for babies under 12 months. The cucumber spears won’t fill your baby up much since they’re mostly water, so plan to offer this alongside something more substantial, like cheese or egg. Some babies love the refreshing crunch immediately, while others need several exposures before accepting it.
15. Roasted Bell Pepper Strips
Cut bell peppers (red, orange, or yellow are sweeter than green) into wide strips and roast at 400°F for 20-25 minutes until very soft and the edges start to char slightly. The roasting concentrates the natural sweetness and makes the texture much softer than raw peppers, which are too crunchy and tough for babies to manage safely. Peppers provide vitamin C, which helps your baby absorb iron from other foods in the meal. The strips should be soft enough to squish between your fingers but still hold their shape. Your baby might suck on these, drag them across the high chair tray, or actually bite off pieces. All of that counts as learning. If the charred edges worry you, peel them off, though they’re perfectly safe if soft. You can roast a whole pan of peppers at once and store them in the fridge for easy additions to several lunches throughout the week.
16. Cottage Cheese with Soft Fruit
Full-fat cottage cheese provides protein and calcium, while the soft curds are easy for babies to scoop with their hands. Mix in finely diced ripe peach, mango, or berries that you’ve smashed slightly with a fork. The combination gives your baby different textures to explore in one bowl. Around 8-9 months, babies start developing their pincer grasp and love picking up individual curds, even though most will slide through their fingers at first. That’s excellent fine motor practice. Some babies find the lumpy texture off-putting initially, which happens often with new foods. Keep offering it every few days without pressure. You can also spread cottage cheese on toast strips if your baby prefers foods they can hold. Choose regular cottage cheese rather than low-fat versions since babies need those healthy fats for brain development. The curds should be small, which most brands label as small curd or 2% milkfat.
17. Sautéed Mushrooms in Butter
Slice baby bella or white button mushrooms thickly, then sauté in butter over medium heat for 5-7 minutes until they’re very soft and have released their water. The earthy, savory flavor introduces umami, which helps develop your baby’s palate beyond just sweet foods. Mushrooms shrink significantly when cooked, so cut them thick enough that they remain easy to grasp. The slippery texture teaches babies to adjust their grip pressure, and the soft consistency works well for gums. Mushrooms also provide vitamin D, which most babies need more of, especially during winter months or if they have darker skin. Serve these plain or with a sprinkle of Parmesan. If your baby makes a disgusted face but keeps reaching for them, they’re curious and learning. Let them explore without commentary or pressure.
18. Mashed Chickpeas on Rice Cakes
Mash canned chickpeas with a fork, leaving some whole for texture, then mix with a drizzle of olive oil or tahini. Spread this on unsalted rice cakes broken into halves or quarters, depending on your baby’s hand size. The combination provides plant-based protein, iron, and fiber. Rice cakes give babies something substantial to grip while they work on the chickpea topping. They’ll likely suck on the rice cake until it dissolves, which is exactly what should happen. Around 6-7 months, dissolution in the mouth is how babies safely manage foods before their chewing skills develop fully. Choose plain rice cakes without added salt or seasonings. The chickpeas sometimes cause gassiness, which is normal as your baby’s digestive system adjusts to new foods. You can reduce this by rinsing canned chickpeas thoroughly before mashing.
19. Baked Tofu Sticks
Press extra-firm tofu to remove excess water, cut into thick sticks about finger-width, then bake at 400°F for 25-30 minutes, flipping halfway, until the outside firms up slightly. Tofu provides plant-based protein and iron, while the mild flavor works as a blank canvas for whatever seasonings your family enjoys. The sticks should feel slightly firm on the outside but remain soft enough to squish easily. For babies just starting BLW around 6 months, the soft texture breaks down safely in their mouths. Older babies around 10-12 months can bite off pieces and chew them. You can serve tofu plain or toss it with a tiny bit of low-sodium soy sauce after cooking. If your baby seems uninterested, try coating the sticks in nutritional yeast before baking for a cheesy flavor. Make extra and refrigerate for quick protein additions to lunches throughout the week.
20. Baked Apple Slices with Cinnamon
Raw apples are too hard for babies, but baking transforms them into a safe, sweet option that most babies love. Core an apple, cut it into thick wedges, and bake at 375°F for 15-20 minutes until soft enough to squish between your fingers. Sprinkle lightly with cinnamon before baking, which adds warmth without sugar. The natural sugars concentrate during baking, making them taste like dessert without any added sweeteners. Apples provide fiber, which helps with digestion as your baby transitions to more solid foods. Leave the peel on for easier gripping, though your baby probably won’t eat that part yet. If your baby mostly sucks the soft flesh and leaves the peel behind, that’s fine. They’re getting the nutrients and learning to bite and tear. Serve these warm or at room temperature alongside something protein-rich to balance the meal.
21. Lentil and Vegetable Soup (Thickened)
Cook red or yellow lentils with soft vegetables like carrots and zucchini until everything is very tender, about 20-25 minutes. Use less liquid than you normally would for soup, or let it cook down until it’s thick enough that your baby can scoop it with their hands. The thick, porridge-like consistency makes this much easier for babies to self-feed than thin, drippy soup. Lentils are packed with iron and protein, which become increasingly significant as babies approach their first birthday. You can season this with mild herbs like thyme or oregano, or keep it plain and simple. Your baby will make an enormous mess with this meal. That’s unavoidable and part of the learning process. The sensory experience of squishing and smearing helps them learn about consistency and temperature. Serve in a suction bowl if you have one, though most babies under 10 months will still flip it eventually.
22. Pork Tenderloin Strips
Season a pork tenderloin simply with garlic powder and oregano, then roast at 400°F until it reaches 145°F internally, about 20-25 minutes. Let it rest for 5 minutes, then slice into strips against the grain. Pork provides iron, zinc, and B vitamins that support your baby’s growth and development. The tenderloin stays moist and tender compared to pork chops, which can dry out and become difficult for babies to manage. Cut the strips thick enough for your baby to grip easily, about the width of two fingers. It’s normal if your baby chews on these for a while and only swallows tiny amounts. They’re building jaw strength and learning to move food around their mouth. If pieces seem too dry, you can dip them briefly in low-sodium broth or mix with a little applesauce. Pork pairs well with roasted vegetables or mashed sweet potatoes for a complete meal.
23. Pancakes Made with Mashed Banana
Mix one mashed banana with one egg and a few tablespoons of oat flour or regular flour to make a thick batter. Cook small pancakes about the size of your palm on a griddle until golden on both sides. These naturally sweet pancakes require no added sugar and provide protein from the egg plus potassium from the banana. The soft, spongy texture compresses easily in your baby’s mouth, making it safe for early feeders. Cut larger pancakes into strips for easier gripping, or make them small enough that your baby can hold the whole thing. Around 8-9 months, babies start enjoying foods they can bite into repeatedly rather than just sucking on them. These pancakes work perfectly for that developmental stage. You can make a batch on the weekend and freeze them in a single layer, then grab a couple for quick lunches during the week. They reheat in about 30 seconds in the microwave.
24. Baked Cod Pieces
Cod and other white fish have a mild flavor and flaky texture that works well for babies. Place cod fillets in a baking dish, drizzle with a tiny bit of olive oil and lemon juice, then bake at 400°F for 10-12 minutes until the fish is opaque and flakes easily. Let it cool slightly, then break it into large flakes, checking meticulously for any bones by running your fingers through each piece. Fish provides protein, selenium, and vitamin D without being too heavy or filling. The flaky pieces are easier for babies to manage than dense meats because they break apart in the mouth naturally. You can season it simply with lemon and dill, or keep it completely plain. Cod is one of the lower-mercury fish that’s safe to serve 1-2 times per week. Checking for bones takes patience, but it matters more than speed. Run your fingers through every single piece, even though it seems tedious.
25. Cheese Quesadilla Strips
Place shredded cheese between two small whole wheat tortillas and cook in a dry pan over medium heat until the cheese melts, and the tortillas are slightly golden and pliable, not crispy. Let it cool, then cut into thick strips. The melted cheese holds the tortilla layers together, creating something substantial for your baby to hold and bite. Cheese provides calcium, protein, and fat, while the tortilla adds some iron if you choose a fortified variety. The strips should be soft and bendable, not crunchy, so your baby can bite and tear pieces off safely. You can add mashed black beans or finely diced cooked vegetables to the filling for extra nutrition. If your baby only eats the cheese and leaves the tortilla, that’s totally fine and very common. They’re learning their preferences and practicing biting through different textures. Serve these warm or at room temperature with some mashed avocado or Greek yogurt for dipping.
Lunch Just Got Easier
That feeling of staring at the clock, wondering what to feed your baby while everyone else seemed to have BLW figured out? Here’s the truth: you just read through 25 real, doable lunch ideas, and that means you’re already more prepared than you were this morning. No Instagram perfection required.
Start simple tomorrow with Avocado Spears with Chia Seeds (no cooking required) or Scrambled Egg Strips (ready in under 5 minutes). Pick one protein and one veggie or fruit. That’s lunch. You don’t need to tackle all 25 at once. Just choose what sounds easiest for your energy level today.
Those smashed banana pieces on the high chair tray? That’s not a mess you’re failing to prevent. That’s your baby exploring textures, building hand strength, and learning to love food. Every smooshed broccoli floret is progress, even when it ends up in their hair.
You’ve got 25 options now. Your baby’s going to do great, and so are you. Happy feeding!