Egg Whites for Babies
Complete guide on how to prepare and serve egg whites to your baby, by age.
Find recipes with Egg Whites in Dalo SolidsLast reviewed: May 2026
Safety Information
How to Serve Egg Whites to a 6–9 Months Old
How to Cut
Egg whites should always be fully cooked before serving to babies. For 6-9 months, offer egg whites as a soft scramble, firmly set but still moist, or as part of a well-cooked omelet cut into strips about the width of two adult fingers (roughly 2 cm / 0.8 in wide). Mashing or finely chopping is also suitable, especially if your baby is newer to solids or has difficulty picking up strips. Avoid serving undercooked or rubbery egg white, as it can be challenging to manage in the mouth and may increase choking risk. Always supervise closely during feeding.
Serving Instructions
Serve fully cooked egg whites as part of a balanced meal, paired with iron-rich foods (like lentils or pureed beef), vitamin C sources (like mashed cooked sweet potato or fruit), and healthy fats (like avocado). Portion size is small: start with about 1-2 tbsp (15-30 g / 0.5-1 oz) of cooked egg white, observing baby’s interest and response. Adjust as needed based on your child’s appetite and readiness. Introduce egg white separately from yolk the first time to monitor for allergic reactions.
Milestones at this age
See what development milestones to expect at 6–9 Months — cognitive, motor, language, and social-emotional.
How to Serve Egg Whites to a 9–18 Months Old
How to Cut
Continue to offer fully cooked egg whites. At this age, you can serve egg whites as strips (about 2 cm / 0.8 in wide) or in small, soft bite-sized pieces for more advanced eaters. Scrambled egg white works well, but avoid serving large chunks or rubbery pieces that are difficult to chew. If your toddler prefers, mash the egg whites and mix with soft veggies or grains. Always watch for signs of difficulty in chewing or swallowing and supervise meals closely.
Serving Instructions
Include egg whites as part of a varied diet with meats, legumes, fruits, grains, and vegetables. For most toddlers, 2-3 tbsp (30-45 g / 1-1.5 oz) of cooked egg white is a suitable serving as part of a meal, depending on appetite and needs. Continue pairing with iron and vitamin C sources. If serving egg whites multiple days per week, vary preparation and combine with different foods for exposure to a range of textures and flavors.
Milestones at this age
See what development milestones to expect at 9–12 Months — cognitive, motor, language, and social-emotional.
How to Serve Egg Whites to a 18+ Months Old
How to Cut
Egg whites may now be offered in a wider variety of shapes: thinly sliced, diced, or as bite-sized pieces that your toddler can pick up with their fingers or a fork. Always ensure the egg white is fully cooked and tender, not tough or rubbery. At this stage, kids enjoy mixing egg whites with other foods, such as soft vegetables, cheese, or on toast. Some children will enjoy helping to cut or mash the eggs themselves. Continue to avoid choking hazards by monitoring portion size and texture. Supervise closely at all times.
Serving Instructions
Egg whites can be a regular protein choice in family meals. Preschoolers (and adults) can enjoy 2-4 tbsp (30-60 g / 1-2 oz) as part of a balanced meal, paired with whole grains, vegetables, and healthy fats. Offer egg whites in various preparations: mixed with veggies, on toast, or as part of casseroles. Continue to pair with iron-rich and vitamin C foods. Encourage self-feeding and let your child explore different textures and combinations.
Milestones at this age
See what development milestones to expect at 18–24 Months — cognitive, motor, language, and social-emotional.
Dalo Solids
Looking for Egg Whites recipe inspiration?
Dalo Solids gives you unlimited recipes, a weekly meal planner, allergen tracking, and AI meal ideas from a photo of your fridge.
When to Talk to Your Pediatrician
Every child is different, and your pediatrician knows your baby best. If your baby has known allergies, was born prematurely, or has any feeding difficulties, consult your doctor before introducing new foods. If you ever observe signs of an allergic reaction — such as hives, swelling, vomiting, or difficulty breathing — seek emergency medical care immediately.
Important Safety Disclaimer
Every child develops chewing and swallowing skills at their own pace. The preparation methods shown are general guidelines; you must always evaluate your individual child's ability before serving. By offering this food, you agree to the following:
- Choking & Preparation: All foods can pose a choking hazard. You are strictly responsible for modifying food sizes and textures to match your child's skills. Always physically inspect this food for hidden hazards (e.g., bones, pits, seeds, splinters, or tough skins) before serving.
- Food Handling: Ensure all ingredients are properly washed, stored, and cooked to safe internal temperatures to prevent foodborne illness. Never serve raw or undercooked meat, poultry, seafood, or eggs to an infant.
- Allergens: Introduce any new food one at a time. Observe your child closely for signs of an allergic reaction (hives, swelling, vomiting, or difficulty breathing) and seek emergency medical care immediately if symptoms occur.
- Strict Supervision: 100% active, arm's-length adult supervision is required at all times while your child is eating or interacting with food.
By using this guide, you agree to our Terms and Conditions.
Age and preparation guidance informed by the USDA Dietary Guidelines for Americans, the World Health Organization's complementary feeding guidelines, ESPGHAN's (European Society for Paediatric Gastroenterology, Hepatology and Nutrition) position paper on complementary feeding, and EFSA's (European Food Safety Authority) scientific opinion on the introduction of complementary feeding. This content is independently created by Dalo Baby for informational purposes only and does not imply endorsement by or affiliation with any of these organizations.
More Eggs
Dalo Solids
Find Egg Whites recipes — and so much more
Get unlimited baby recipes, snap a photo of your fridge for instant meal ideas, weekly meal plans, and allergen tracking — all in one app.
Or save with the Dalo Family Bundle →