Gai Lan (Chinese Broccoli)

Gai lan, also known as Chinese broccoli, Chinese kale, or jiè lán, may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age.

Gai lan has deep roots in East Asian agriculture and cuisine, where it has been cultivated for centuries and remains a staple ingredient across southern China, Hong Kong, and Southeast Asia. Often stir-fried with garlic, braised in oyster sauce, or added to noodle soups, gai lan is valued not only for its flavor but also as a symbol of prosperity and well-being in Chinese food culture. Its popularity led to its spread through trade and migration, making it a familiar vegetable in Vietnamese and Thai cooking as well.

• If you have large gai lan stalks with thick skins, use a knife or vegetable peeler to remove the skin before cooking.

• Store fresh gai lan in the fridge, wrapped in a damp paper towel and placed in an open bag, to keep it crisp.

• Use both leaves and stems—both parts are nutritious and add variety.

Yes, raw or undercooked gai lan is firm and hard to chew, qualities that increase the risk of choking. To reduce the risk, prepare and serve gai lan in an age-appropriate way as described in the How to Serve section. As always, create a safe eating environment and stay within reach of baby during meals. 

Learn the signs of choking and more about choking first aid in our free guides, Infant Rescue and Toddler Rescue.

No, gai lan is not a common allergen. Gai lan is part of the cruciferous vegetable family, and individuals who are allergic or sensitive to other members of the cruciferous family, such as mustard greens or broccoli, may be sensitive to gai lan as well.^[1][2]

Individuals with Oral Allergy Syndrome (also known as pollen food allergy syndrome), and in particular, those with sensitivities to mugwort pollen, may also be sensitive to cruciferous vegetables, like gai lan.^[3] Oral Allergy Syndrome typically results in short-lived itching, tingling, or burning in the mouth and is unlikely to result in a dangerous reaction. Cooking gai lan can help minimize or even eliminate the reaction.^[3][4]

Yes. Gai lan is rich in folate and plant-based omega 3 fatty acids (ALA), plus it offers vitamins A, C, and K, as well as calcium, fiber, and lutein and zeaxanthin. These nutrients work to support baby’s nervous system, brain development, vision, immunity, blood clotting, bone health, and much more. 

Gai lan is rich in vitamin K, an important nutrient for blood clotting that can interact with certain medications. Check with your doctor if your child is on any medications before offering gai lan regularly.

No. Baby broccoli, also known as broccolini, is related to gai lan, but they are not the same plant. In fact, broccolini is a hybrid vegetable developed by crossing gai lan with broccoli.