Kale for Babies
Complete guide on how to prepare and serve kale to your baby, by age.
Safety Information
How to Serve Kale to a 6–9 Months Old
How to Cut
Kale’s leaves can be fibrous and tough, so for babies 6-9 months, start by steaming or boiling the leaves until very soft. Remove the stems, as they are especially stringy and harder to chew. Finely chop the leaves or, better yet, blend with a little water, breast milk, or formula to create a smooth purée. This ensures the texture is safe and easy to swallow. Mix into other purées or serve on its own for exposure to new flavors.
Serving Instructions
Offer kale purée on its own or mixed into other vegetable or protein purées for exposure to iron and vitamin C, which support healthy development. Start with 1-2 tablespoons (15-30 ml or about 0.5-1 fl oz) as part of a meal. Pair kale with a source of healthy fat (such as avocado or a drizzle of olive oil) to help your baby absorb nutrients better. Rotate with other green vegetables to ensure a varied diet.
How to Serve Kale to a 9–18 Months Old
How to Cut
For this age, kale can be offered as very finely shredded cooked leaves. The stems should still be removed, as they are challenging for toddlers to chew. Softly sauté or steam the leaves until tender. You can chop them tiny and mix into soft foods like mashed potatoes, omelets, or casseroles. For self-feeding practice, consider molding soft, steamed kale into patties with other veggies. Always check for stray, tough pieces and ensure everything is soft enough to squish between fingers.
Serving Instructions
Serve 2-3 tablespoons (30-45 ml or about 1-1.5 fl oz) of finely chopped, well-cooked kale mixed into familiar, soft foods. Continue pairing with vitamin C-rich or iron-rich foods (like bell pepper or lentils). Let your child explore feeding independently with soft patties or finger foods, always under supervision. Aim for variety by rotating kale with other leafy greens throughout the week.
How to Serve Kale to a 18+ Months Old
How to Cut
Older toddlers can increasingly handle more textures, so kale can be offered as fine ribbons or chopped, always cooked until soft. Continue to avoid stems or chop them extremely fine. Sautéed kale, mixed into pasta, rice, or casseroles, works well. You can also bake kale into crispy chips, but be sure they’re soft enough to crumble easily—avoid truly crunchy pieces. Continue monitoring for any tough bits and model slow, mindful chewing.
Serving Instructions
Offer up to 1/4 cup (60 ml or about 2 fl oz) of chopped or ribboned, cooked kale as part of a balanced meal. Add to pastas, rice, omelets, or serve as soft chips. Pair with grains and protein for a complete meal. Encourage self-feeding and always check for too-tough pieces that could pose a risk. Continue rotating greens to support a broad nutritional profile.
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