Baby-Led Weaning Grocery List: Healthy Foods for Babies & Toddlers

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How to Use This List

Think of this as a flexible guide, not a strict checklist. I focus on foods that are:

• Low in added sugar and salt
• Rich in nutrients and healthy fats
• Easy to prepare for the whole family
• Great for quick meals and snacks

Fruits

Fruits are a staple in our home, and we go through a lot of them every week. These are some options to have on hand:

• Berries: Strawberries, blueberries, blackberries—great for snacks, baking, or adding to yogurt. I also freeze extras for smoothies and recipes.
• Bananas: Perfect for natural sweetness and baking. The riper they are, the better for recipes.
• Mandarins: Easy, portable snack. I peel and separate the segments before serving.
• Avocados: Packed with healthy fats and great for brain development.
• Apples: High in fiber and vitamin C, great raw (when soft enough or grated) or cooked.
• Bell Peppers: Rich in vitamin C and great raw, steamed, or roasted.

Dairy

These dairy items are always stocked in my fridge, ready to use in sweet or savory recipes.

• Milk: Whole milk used in cooking and recipes (not as a replacement for breastmilk/formula under 1).
• Yogurt: Plain whole milk yogurt, great base for fruit or smoothies.
• Cheese: Mozzarella is a lower-sodium option for babies.
• Butter: Unsalted butter for cooking and flavor.

*Note: You can easily swap these for dairy-free alternatives if needed.

Protein

I love experimenting with different sources of protein for exposure.

Poultry & Meat

• Ground chicken
• Ground turkey (very versatile for meatballs, patties, sauces)
• Chicken thighs (juicier + softer than breast)
• Rotisserie chicken (quick shredded option for busy days)
• Beef (ground beef, slow-cooked beef strips)

Fish & Seafood (great for omega-3s)

• Salmon (very BLW-friendly when baked and flaked)
• Cod (mild and flaky)
• Tuna (low-sodium canned, in moderation)
• Shrimp (cut appropriately for babies/toddlers)

Plant-Based Proteins

• Lentils (red lentils cook soft and fast)
• Chickpeas (mashed, roasted, or smashed)
• Black beans
• Kidney beans
• Edamame (soft, mashed or whole depending on age)
• Tofu (soft or firm, pan-seared or baked)

Other Protein Staples

• Eggs
• Greek yogurt (higher protein than regular yogurt)
• Cottage cheese (soft, easy texture for BLW)
• Hummus (great dip + spread option)
• Nut butters (almond, cashew, sunflower seed butter)
• Cheese sticks or cubes (low-sodium varieties)

Grains

We always have these on hand for quick meals.

• Bread: Whole grain or whole wheat options with minimal added sugar.
• Rolled Oats: Great for oatmeal, baking, and homemade recipes.
• Pasta: We rotate between traditional and legume-based pastas like chickpea or lentil pasta.
• Rice: Jasmine rice is our go-to for easy meals.
• Quinoa: Soft, high in protein, very versatile.

Oils

I use these for cooking and baking.

• Olive oil
• Avocado oil
• Coconut oil

Extra light olive oil is great for baking since it has a mild flavor.

Pre-Packaged Items

Peanut Butter: Look for versions with just peanuts (and no added sugar or salt when possible).

Pasta Sauce: Choose brands with simple ingredients like tomatoes and spices (Rao’s is a favorite).

Coconut Milk: Great for dairy-free cooking and baking.

Almond Flour: A great gluten-free option for baking and breading.

Spices & Flavor Boosters

• Cinnamon (great for fruit + oats)
• Garlic Powder
• Onion Powder
• Paprika (mild versions for flavor)
• Basil/Oregano
• Cumin (great for beans/lentils)