Onions may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age.
Sometimes called alliums (their Latin name), onions are part of the same family of plants that includes chives and garlic, and there are more than 500 species that grow in a range of climates. Onions range in pungency, from bright, grassy green onions like leeks and scallions, to milder pearl onions and shallots, to sharp red and yellow cooking onions, to juicy, sweet onions like the Vidalia and Walla Walla varieties. Omnipresent and versatile, onions are one of the world’s most important ingredients. They are eaten fresh in salads, sandies, and salsas; baked in chapati, pletzel, and tarts; cooked in curries, moles, and sofrito; and preserved in kimchi, jam, and pickles. They are even dried and ground into a powder to be used on its own, to flavor salt, or to mix with other seasonings to make spice blends like adobo, Cajun spice, or jerk.
Kalani, 7 months, eats an onion omelet with sautéed onions on the side.
Adie, 11 months, eats an onion quiche.
Zeke, 11 months, eats sautéed red onions with a couple of raw onions on the side.
Yes. Onions of all colors are a good source of fiber and carbohydrates from complex sugars. They contain all plant-derived B vitamins, notably vitamin B6, plus some folate, biotin, and choline – nutrients that can be low in babies’ diets in the first 1,000 days and are important for growth. Onions also contain some vitamin C, which helps our bodies absorb iron from plant foods like hearty greens and legumes.
Onions are an incredible source of anthocyanins, flavonoids, and polyphenols—antioxidants that have been widely studied for their ability to prevent and fight cancer. Onions’ sulfur-containing compounds protect the body in myriad ways. An onion’s outer layers contain more of these plant nutrients than those closer to the inner bud, so try to peel only the very outer skin. Note that while organic onions appear to have higher amounts of these plant nutrients than those grown with fertilizers and pesticides, all onions are packed with plenty of nutrition for baby.
★Tip: Onions store well in a cold, dry, dark place, so if you have such a location in your home, consider buying onions in bulk at peak season.
No. Well-cooked onions are not a choking hazard, though raw onions can be, and in theory, an individual can choke on any food. As always, be sure to create a safe eating environment and always stay near baby during mealtime. For more information, visit our section on gagging and choking and familiarize yourself with common choking hazards.
No. Onion allergies are rare, but they are not unheard of. Individuals with allergies to the lily flower or who have Oral Allergy Syndrome (also known as Pollen-Food Allergy Syndrome) may be sensitive to onions. People who are sensitive to garlic or chives may also be sensitive to onions as they are members of the same plant family.
As you would when introducing any new food, start by offering a small quantity on its own for the first few servings. If there is no adverse reaction, gradually increase the quantity over future meals.
Yes. Like any other type of onion, red onions should be prepared in an age-appropriate way to reduce the risk of choking. Compared to other colors of onion, red onions offer the highest levels of anthocyanins and quercetin, two flavonoids with various immune-supportive benefits.
Yes, on occasion and if prepared in an age-appropriate way to reduce the risk of choking. Pickled onions will likely be high in salt, with levels in excess of baby’s needs. If offering, aim to rinse thoroughly before shredding or mincing and serving to babies in small amounts on occasion.
Yes. Onions are an excellent source of fiber, specifically fermentable dietary fibers such as inulin and fructooligosaccharides which can help diversify the intestinal microbiome and support digestive health and regular pooping. Too much onion consumption can cause abdominal bloating and gas. To minimize digestive discomfort, introduce high-fiber foods like onions gradually and regularly in baby’s diet. Note that pooping patterns can vary significantly from baby to baby. Be sure to talk to your pediatric healthcare provider if you have concerns about your baby’s pooping and digestive function.
Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience. Your child is an individual and may have needs or considerations beyond generally accepted practices. In determining the recommendations for size and shape of foods, we use the best available scientific information regarding gross, fine, and oral motor development to minimize choking risk. The preparation suggestions we offer are for informational purposes only and are not a substitute for child-specific, one-on-one advice from your pediatric medical or health professional or provider. It is impossible to fully eliminate all risk of a baby or child choking on any liquid, puree, or food. We advise you to follow all safety protocols we suggest to create a safe eating environment and to make educated choices for your child regarding their specific needs. Never disregard professional medical advice or delay in seeking it because of something you have read or seen here.
Mix well-cooked minced, chopped, or sliced onion into other foods, such as casseroles of grains, legumes, or rice; egg dishes like frittatas, omelets, or salads; or protein-rich preparations like bean burgers, fish patties, or meatballs. If you’d like to try serving cooked onion on its own, go for it! You can also serve cooked onion in large slices or wedges for baby to munch on.
Offer cooked, chopped onions as finger food or mixed into shared family meals. One easy way to do this is to offer mejadra, a lentil salad that prominently features cooked onions. Keeping onions in regular rotation also helps build familiarity with savory flavors.
At this stage of development, larger pieces of well-cooked onion can help children build chewing and swallowing skills. Try serving cooked slices of onion with other vegetables like bell peppers, mushrooms, beets, or potatoes. At this age, toddlers may be willing to explore the taste of raw onion, finely chopped or in thin slices.
How to prepare onions for babies 6 months+
Learn if your baby is ready for solids on our Readiness FAQ page.
3 large onions
10 tablespoons olive oil
1 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1 teaspoon ground cumin
1/4 teaspoon ground turmeric
1 teaspoon ground allspice
Salt (12 mos+)
4 cups vegetable stock
1/2 cup basmati rice
1/2 cup green lentils
3/4 cup water
Greek yogurt (optional)
Add the lentils to a medium-sized pot and pour in the vegetable stock. Cover and bring to a boil. Turn down the heat to a lively simmer and cook covered for 10 minutes or until the lentils are tender but not mushy. Drain and set aside.
Peel the onions. Cut off and discard the root and stem ends. Thinly slice the bulb.
Add 6 tablespoons of oil to a large skillet set on medium-high heat. When the oil is shimmering, add the sliced onion. Stir to coat. Cook, stirring frequently, until the onions are glistening and starting to soften, about 3 minutes. Turn down the heat to medium and continue to cook, stirring occasionally, until the onions are golden and completely soft, about 15-20 minutes.
While the onions are cooking, prepare the rice. Add 4 tablespoons of olive oil to a medium-sized pot set on medium heat. Add the rice and stir to coat. Toast the rice in the oil for about 1 minute, then add the ground spices and a pinch of salt. Cook for 30 seconds, stirring continuously.
Add the cooked lentils to the pot with the rice and spices and stir to mix. Add 3/4 cup of water, cover, and turn up the heat to a boil. Once boiling, immediately turn down the heat to low. Cover and cook until most of the liquid is absorbed and the rice is tender, about 15 minutes more. If after 15 minutes the rice seems undercooked, sprinkle in 1/4 cup of water more, stir, cover and cook 2-5 minutes more.
While the rice and lentils are cooking, mince half of the cooked onions. Add to the pot with lentils and rice. Mix well. Let rest for 5 to 10 minutes covered to let the flavors come together.
To serve: Scoop some mejadra into a bowl. Add the remaining sliced caramelized onions on top. If you like, add a dollop of Greek yogurt next to the mejadra for extra nutrition and flavor. Let your child scoop with hands or encourage utensil practice by placing a spoon on the side of your child’s bowl or plate. Season your own portion with salt to taste and eat alongside your child to show how it’s done!
To store: Store leftover mejadra in an air-tight container in the fridge for up to 1 week or in the freezer for up to 1 month. Note that you may need to add a teaspoon or two of water when you reheat it to combat any dryness.
Onions complement all kinds of foods, but they taste particularly delicious with hearty proteins like beef, chicken liver, egg, lamb, and oily fish like anchovy, sardine, and salmon; dairy products like goat cheese, mascarpone, and yogurt; vegetables like bell pepper, cabbage, carrot, cucumber, garden pea, and potato; and flavorful seasonings like cilantro, garlic, ginger, mint, nutmeg, orange, rosemary, and sage.
Pediatrician & pediatric gastroenterologist
Pediatrician & pediatric allergist/immunologist
Pediatric occupational therapist, feeding & swallowing specialist, international board-certified lactation consultant
Speech-language pathologist, feeding & swallowing specialist
Pediatric registered dietitian & nutritionist
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