Whether or not your baby has meat in their diet, is a totally personal choice. In this blog you will learn when you can offer your baby meat, why, what kinds of meat you can offer, how often and the best ways to introduce it. It will also touch on what to give your baby if you are raising a vegetarian or vegan baby
When can I offer my baby meat?
Meat can be offered in baby’s diet from around 6 months of age. After baby’s first tastes of food (I recommend starting with single tastes of veg for the first week or two of weaning as per Veg Led Weaning). From this point in your baby’s life, their iron stores start to deplete. So it’s super important to get iron-rich food in their diet, of which meat is a good source.
Why should I offer meat to my baby?
You should offer meat or meat equivalent ingredients (see below) to your baby as these are particularly good sources of protein and iron, which are important for their growth and development.
Iron is particularly important from 6 months of age as babies’ iron stores start to reduce and these need to be replenished. Iron helps produce red blood cells which are needed to carry oxygen around the body.
Meat is also high in other nutrients including zinc for a healthy immune system and healthy fats.


What kinds of meat should I be offering my baby?
There are lots of types of meat that you can offer your baby, early on in their weaning journey. It is best to start with some tender, easier to digest meats first before offering more chewable type meats. Here are some types of meat you can introduce to your baby:
- Chicken – well cooked tender chicken is a great source of protein, iron, b vitamins and zinc. The dark meat contains more iron such as the chicken legs and drumsticks, so these are good options for your baby.
- Turkey – Like chicken but with a richer flavour, this also contains lots of protein, iron, vitamins and zinc.
- Beef – a red meat, high in iron and protein. Great for babies to get their iron intake but it is quite dense and difficult to chew, so opt for minced beef or pureed to start with. More on this later.
- Lamb – Another red meat, high in iron and easily absorbed. It has a stronger flavour and may not be to all babies’ liking, initially. Again, it will need to be ground and made softer for babies to be able to chew and swallow.
- Pork – High in iron and fairly bland but makes a good option for babies. Again, needs to be finely chopped or ground for babies.
- Plant-based options such as tofu, beans or lentils. Tofu is high in iron, protein and calcium and is easy to eat as it is soft, versatile and can be mixed in sauces without much impact on the taste of a meal. Some other suggestions include: tempeh, nut butters (smooth only), eggs, dairy (such as yoghurt or cheese), whole grains such as oats and rice, leafy greens – cooked and blended.
For meal inspiration you might like to check out my blog on iron rich meals for babies and toddlers more information and ideas on this topic.
How often do I need to give meat to my baby?
How often babies should have meat will depend on their age and needs. A good guide to follow is to include some form of meat or plant-based alternative options (see above) with every meal. This will ensure they are getting enough protein and iron through out the day. The amounts will vary depending on your babies age and appetite. For more information check out my factsheet on portion sizes.
How to introduce meat safely
- Cook meat thoroughly or use a cooking thermometer and ensure it reaches 74c temperature to ensure it is cooked properly. Undercooked meat carries a risk of food borne illness such as salmonella from chicken.
- Introduce softer textured meat e.g tender chicken or turkey first as this is easier for your baby to chew and digest. Then introduce meats that are minced, ground or pureed such as minced beef.
- Watch out for large chunks of meat – if you have blended some meat up, ensure that there is not large pieces you have missed as they can be a choking hazard
- Check for bones, particularly small ones as these can cause a choking hazard.
How to offer meat to my baby?
Depending on your style of weaning there are a few ways to offer meat to your baby.
Check out my infographic that takes you through the different textures.
- Pureed – add some meat to a blender with a little water until smooth and runs off the spoon.
- Mashed – blended into a slightly thicker texture, this pictured here is with a little avocado/potato and a splash of milk. You can also use other veggies in the mix.
- Meatball – blended meat/poultry or using some minced meat mixed with some potato and baked in the oven for around 15 minutes until slightly firm. My video details how the balls should still be soft enough for baby to break up. You can also roll meat or mince with lots of other ingredients and roll it into a ball or a finger shaped chunk and bake it as a finger food for baby.
- Finger food – this should be roughly the length and width of an adult finger. Check out my video showing how the meat is easily squished between finger and thumb – meaning that it should be soft enough for baby to squash with their tongue and gums too.










Top nutrition tips for your baby
- Avoid cured and processed meats such as salami, sausages, ham and bacon as these contain a lot of added salt.
- Balance the meal – offer other food groups alongside the meat to get a nutritious meal. For example, add vegetables, fruits, starchy carbohydrates to get a balanced meal. E.g tender chicken strips with mashed sweet potato and rice.
- Keep offering different types of meat and in different ways. Meat can be a tricky texture and taste to accept so it is important to keep offering.
- Offer plant based sources of protein and iron, even if your little one eats meat. Variety is always key.
What do I give my baby if they are vegetarian or vegan?
If you are raising your baby vegetarian or vegan then there are plenty of alternatives to meat to get their protein. Make sure you are offering a variety of plant based sources included above to ensure they are getting enough protein, iron and omega 3.
The iron from some plant sources is not so easily absorbed as meat. So my top tip is to add some vitamin C foods alongside these to increase the absorption of iron. For example, a glass of orange juice alongside the leafy greens.
I hope that has helps in the first steps to adding meat into your baby’s weaning journey and helps to answer the question of when can I give meat to my baby and how to introduce it.