These iron rich recipes for babies are great recipes to start with for baby led weaning to ensure baby’s iron stores aren’t too low. They are also densely nutritious in other categories, too!
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If you’re focusing on serving iron-rich foods to your baby, this will be a great resource for you! Iron is an important mineral to prioritize in the early years.
As a Registered Dietitian, it was certainly something I prioritized when starting solids – While it wasn’t uncommon to find my 6-month-old sucking the juice out of steak, I would also serve many of the iron-rich recipes below throughout our baby led weaning journey.
I hope you find this a helpful resource for feeding your little ones.
Why Iron is Important for Babies
Iron is an important nutrient throughout the life cycle, but it certainly has extreme importance for babies.
Iron plays a prominent role in brain development for infants, helping with myelin production, learning and memory, attention and behavior, and overall cognitive development.
Iron is also needed to make hemoglobin (the component in red blood cells), which carries oxygen in the blood.
Therefore, it is necessary for daily factors, such as growth, feeding, energy production, immunity and fighting infection and maintaining proper skin color.
How Much Iron Do Babies Need?
According to the CDC, infants from birth to 6 months need 0.27 mcg of iron per day. This number considerably jumps up for infants 7-12 months, who need 11 mg/day. This is because mom’s iron stores or breastmilk iron stores generally run out by 6 months. Baby formula is fortified with iron.
Iron continues to be important for brain health, growth and development throughout childhood.
Sources of Iron
Both plants and animals can provide iron in the diet. Heme iron, which typically comes from animal sources, is more easily absorbed. Non-heme iron, from plant sources, can also contribute iron, especially if paired with a Vitamin C source.
Heme Iron
Sources of heme iron mostly come from animals, such as beef, poultry, turkey and fish.
Heme iron is more easily absorbed than non-heme iron.
flax seeds and chia seeds – I love adding these into recipes for a burst of nutrition!
It is especially important to pair non-heme iron with sources of Vitamin C, such as berries, citrus fruits, or broccoli, for optimal absorption.
While many parents may opt for fortified cereals for babies, serving babies real food is also possible.
The concept of baby led weaning refers to offering babies the same whole foods that the rest of the family eats. Babies can adequately meet their nutrient needs this way, as long as they are offered balanced food and meal options.
Baby Led Weaning or Baby Purees?
While the idea of baby-led weaning typically omits spoon feeding babies only purees, both feeding concepts can co-exist. Here’s a breakdown of what to consider for baby led weaning vs. purees.
Since I’m a huge proponent of breastfeeding and baby led weaning, I prefer to start feeding infants with iron-rich recipes when introducing solids.
This is for a few reasons. Firstly, breastmilk iron stores start to decrease around the six-month mark – right when babies are starting solids.
Secondly, iron-rich foods, like beef, poultry and pulses, also bring a slew of other nutrients, like healthy fats, zinc, choline, selenium, magnesium and more.
Here are some of my favorite iron-rich foods for babies, many of which you can start serving at 6 months.
These include both plant and animal sources of iron. Non-heme iron from plant sources should be paired with a Vitamin C source.
1
Iron-Rich Prune Puree For Baby
This prune puree for baby is a quick and easy recipe, full of nutrition. Pureed prunes for baby are high in iron and fiber, and can be pureed with water, breastmilk or formula!
These easy 4-ingredient baby led weaning meatballs are not only easy to prepare, but are the perfect, nutritious meatball recipe for baby led weaning and toddler feeding.Â
Chicken Pumpkin Chili in the crockpot is the perfect white bean pumpkin chili with your choice of meat. Full of hearty protein, vegetables, fiber and vitamins, this pumpkin chili recipe is great for warming you up and keeping you nourished.
These Sheet Pan Chicken Thighs and Veggies are an easy sheetpan meal, ready in 35 minutes with easy prep and clean up! High in protein and fiber, this one pan chicken thighs and veggies meal is seasoned with pesto, and is great on its own, or paired with rice or salad!
Quinoa Egg Muffins are a healthy option when starting baby led weaning and a great meal prep snack option. Customize them how you like, these egg and quinoa muffins are a reliable high protein on-the-go option!
Butternut squash egg muffins for baby are an easy, healthy recipe that work great for breakfast, as a snack, or for on the go! Made with wholesome veggies, protein and healthy fats, baby egg muffins are great for meal prep!
This Sweetpotato White Bean Soup is a nourishing, cozy year-round soup, with sweetpotatoes, white beans, veggies and barley. When you need something fast, this instant pot soup comes together in only 30 minutes. Pair with bread or enjoy it on its own!
Baby oatmeal cookies are rich in fiber and nutrients and contain no added sugars.Oatmeal cookies are perfect as baby breakfast cookies or a healthy baby snack any time of day!
Apple Pumpkin Baked Oatmeal is an easy, hearty breakfast option for on the go and for a crowd. Full of fiber, vitamins and spice, this baked oatmeal will have your whole kitchen smelling like fresh fall.
These Spinach Sweetpotato Tots are a fun way to offer nutrient dense toddler vegetable recipes to your little ones. Packed with iron, Vitamin A, Vitamin C and carbohydrates, this veggie tots recipe is great for meal prep and the side to any meal.
This spinach baby food recipe blends spinach, sweet potatoes, yogurt and peanut butter for a balanced and nutritious introduction for homemade baby food or baby led weaning. They can even be frozen as baby teething popsicles.Â
We love including these Veggie Lentil Meatballs in our meatless meals as a great way to use up leftover lentils. Whether you're serving with pasta, rice, zoodles or your favorite grains, lentil balls are a great way to add protein, fiber, iron and more.
This Yellow Lentil Hummus is an easy, hearty, protein-packed vegetarian side or main dish, bursting with Middle Eastern spices and flavors. Creamy lentil hummus dip is great with chips, rice, vegetables or on its own!
20 Minute Weeknight Pork and Veggie Stir Fry (One Pot)
This Pork and Veggie Stir Fry is ready in only 20 minutes, and is chock-full of veggie and fiber. Ground pork, onions, bell pepper, cabbage, ginger and edamame come together beautifully in this flavorful pork and ginger veggie stir fry recipe, made in only one pot for easy cleaning.
This white bean skillet recipe boasts a combination of white beans, tomatoes, veggies and pizza spices giving it a true flavor like its name, Pizza Beans! It's a delicious vegan cannellini bean recipe.
Make this ground turkey sweetpotato skillet for an easy weeknight dinner, or a Thanksgiving leftover dinner idea. Made in one pot, it's ready in under 30 minutes, easy and full of flavor.
These easy ground turkey sweet potato burgers offer a delicious, flavorful twist on your original turkey burger. Sweet potato patties are chock full of antioxidants and can be made as a paleo turkey burger and gluten free turkey burger without the bun.Â
This Kale Meatball Soup is an easy family meal that's nutritious and delicious and ready in 30 minutes. Made with tender turkey meatballs and paired with hearty sweetpotatoes, butternut squash and warm spices, every bite is packed with comforting, delicious flavor.
These air fryer bison burgers are flavorful, ready in minutes, and an easy way to make bison burgers. Top them with your favorite spreads and enjoy an easy dinner!
These quinoa pizza bites are the perfect toddler quinoa bites or quinoa appetizer. Filled with greens, tomatoes, breadcrumbs, and cheese, these veggie quinoa bites taste like healthy mini pizza bites.
If you're the parent of a picky eater, you've probably come to your wits' end at getting your child to eat veggies. Sweetpotato Chicken Nuggets are the answer to your problem – For the kids who love chicken nuggets, we've added nutritionally-dense sweetpotatoes, which also add a natural sweetness. These nuggets are ready in just 20-25 minutes!
Baby waffles are a great first food for babies. These sweetpotato waffles for baby are free of added sugars and full of healthy ingredients for your little ones.
Sarah Schlichter is a Registered Dietitian with a Master’s in Public Health Nutrition. As a mom of 3, she specializes in baby led weaning, feeding toddlers and family nutrition. She also hosts the podcast, Managing Mealtime Madness and is a media expert. Learn More About Sarah
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