I’ll never forget the mixture of excitement and anxiety I felt as my daughter approached the six-month mark. I was blessed to have friends with children before me to help guide my way as a parent. One of these friends suggested I look into baby-led weaning and baby-led weaning steps since it had been a huge success with their little one. Prior to that, I had assumed this meant purees, spoon-feeding, and those tiny glass jars of baby food.
The pediatrician had given us the green light to start solids. Our pediatrician is very supportive, especially of baby-led weaning. Down the rabbit hole I went.
What started as casual research quickly turned into a passionate approach to introducing food to my little one. Now, I’m sharing everything I’ve learned about baby-led weaning—the philosophy, the practical tips, and yes, the massive learning curve that comes with letting babies feed themselves from day one. I loved watching her enjoy every new food. This approach allowed me to enjoy it, too, instead of worrying about the amount she ate or the mess she made.
If you’re reading this, you’re likely curious about an alternative to traditional spoon-feeding. Maybe you’ve heard success stories, or perhaps you’re simply looking for options that might better fit your family’s lifestyle. Whatever brought you here, I’m delighted to guide you through the messy, joyful journey of baby-led weaning.
It makes it even more exciting and doable from Spain. In Spain, baby-led weaning is an even newer concept than in the US or UK, but fits naturally with the Spanish rhythm of life, along with their love of children and social focus around meals.
This article may include affiliate links, meaning I may earn a commission if you make a purchase through these links, with no additional cost to you. Please see our disclosure policy for complete details.
What Is Baby-Led Weaning, Anyway?
Baby-led weaning (BLW) is an approach to introducing solid foods. This method skips purees and spoon-feeding. Instead, it allows babies to self-feed appropriate finger foods from the beginning of their solid food journey. The term was popularized by British public health nurse Gill Rapley. She observed that babies allowed to feed themselves naturally developed better eating habits. They also formed healthier relationships with food.
The day finally arrived: her half-birthday. When we placed some soft, avocado on her high chair tray, the look of wonder and determination on her face as she figured out how to grasp the slippery slices and bring them to her mouth was worth a thousand puree pouches..and definitely easier and cheaper!
In so-called “traditional” weaning, parents spoon-feed purees to their babies, gradually introducing thicker textures and eventually finger foods. While you will have to read the book, purees are a relatively recent concept and not “traditional” at all!
With BLW, babies join family mealtimes from the start, being offered suitably prepared versions of what everyone else is eating.
The philosophy behind BLW is simple yet profound: babies are capable of more than we often give them credit for. Given the opportunity, they can develop feeding skills at their own pace, learn to recognize feelings of hunger and fullness, and explore the sensory world of food with all their senses—not just taste.
The “Why” Behind Baby-Led Weaning
Before diving into the practical aspects, let’s talk about why so many families are embracing this approach.
The Satter Division of Responsibility, developed by dietitian Ellyn Satter, is the key to BLW and feeding babies, toddlers, and children. It is based on whether the parent or the child has responsibility in feeding:
- The parents are responsible for where, when, and what.
- The child is responsible for how much and whether to eat something at all.
For me, this was the key to BLW with my little one. While other parents stressed about the mess or how much their child was eating, I found joy in preparing fun, nutritious meals and accepted that she was in charge of how much she ate. No stress whatsoever. And I could enjoy my meal without having to spoon-feed her.
From there, BLW offers a plethora of additional benefits:
Development of Motor Skills: The pincer grasp (using thumb and forefinger to pick up small objects) develops naturally through BLW as babies progress from palm-grabbing larger food pieces to more precise movements.
Building a Healthy Relationship with Food: When babies control what goes into their mouths and how much, they learn to trust their hunger and fullness cues early on. Sometimes my daughter would eat enthusiastically one day and barely touch her food the next. Instead of worrying, I trusted her body’s wisdom—and now at age four, she has an intuitive approach to eating that many adults struggle to achieve.
Less Food Battles: Many parents who start with BLW report fewer picky eating behaviors later. When food is an exploration rather than something being pushed onto a child, mealtime dynamics fundamentally change.
Family Inclusion: With BLW, baby eats (ad adapted version of) what the family eats. This not only simplifies meal preparation but makes your little one feel included in this important family ritual from the beginning.
Exposure to Varied Flavors and Textures: Rather than starting with bland purees, babies experience real food textures and flavors from the start, potentially increasing their openness to diverse foods later.
When to Begin: Reading Your Baby’s Cues
The World Health Organization and most pediatric organizations recommend introducing solids around six months of age and not earlier. For BLW, this timing works perfectly because it typically aligns with several developmental milestones crucial for safe self-feeding:
Sitting Upright with Minimal Support: This positioning helps minimize choking risks by keeping the airway clear.
Loss of the Tongue-Thrust Reflex: Younger babies instinctively push food out with their tongues, making feeding frustrating for everyone involved. Around six months, this reflex typically fades.
Interest in Food: Your baby will likely start watching food travel from your plate to your mouth with fascination, perhaps reaching for what you’re eating.
Hand-Eye Coordination: The ability to grab objects and bring them accurately to the mouth is essential for BLW success.
Oral Development: The jaw and tongue movements needed for managing solid foods start to develop around this time.
It’s worth noting that corrected age should be used for premature babies. And most importantly, there’s no rush. Some babies show all signs of readiness at exactly six months, while others might need a few more weeks. Trust your baby’s development rather than the calendar.
Safety First: Navigating the Top Concern for Baby-Led Weaning
Let’s address the elephant in the room: choking concerns. This is understandably the primary worry for parents considering BLW, and it was certainly mine when I started this journey with Emma.
First, it’s crucial to understand the difference between gagging and choking:
Gagging is a normal, protective reflex that helps babies learn to move food around in their mouths. It can look and sound alarming—lots of coughing, sputtering, even redness in the face—but it’s actually your baby’s body doing exactly what it should to prevent choking. The gag reflex is triggered much further forward in a baby’s mouth than in adults, meaning they’ll gag more frequently as they learn. This fact allowed me to support her during these moments, but to let her work through it.
Choking, on the other hand, is when the airway is blocked. A choking baby won’t make noise (they can’t with a blocked airway), may turn blue, and needs immediate intervention. True choking incidents are rare when BLW guidelines are followed, but it’s still essential to know what to do if one occurs.
This is why I recommend all parents, regardless of feeding method, take an infant CPR course before starting solids. That knowledge helped calm my anxiety enormously.
To minimize risks:
- Always have baby sitting upright in a high chair, never reclined or lying down while eating
- Never leave your baby unattended with food
- Avoid hard, round foods like whole grapes, cherry tomatoes, or nuts (at least until much older)
- Ensure food is soft enough to be squished between your thumb and finger or soft enough that baby can “gum” it
- Cut food into appropriate shapes (more on this below)
- Stay calm during gagging episodes—your anxiety can transfer to your baby
Although I had taken a refresher CPR course, I was still concerned about others who may care for my child when I wasn’t there. As a result, I bought the LifeVac, a device which works on suctioning the item out of the airway. It is easy to follow and no course required. The best thing about it? We have never had to use it due to careful preparation of the food and little by little evolving how to prepare it with her developmental stage.
- Trusted by medical professionals and everyday people, LifeVac has saved thousands of lives and is safe and effective to …
- LifeVac will never push the obstruction deeper into the victim’s airway as it features a one-way valve which ensures tha…
- [Easy to Use] LifeVac was designed to be simple to operate: It’s as easy as Place, Push, Pull. Our life-saving device ca…
I remember the first time my little one had a significant gag. My heart stopped, but she worked the food forward and out, looking at me with mild surprise before reaching for another piece. That moment taught me to trust both her reflexes and the process.
Setting Up for Baby-Led Weaning Success
Before the exciting first meal, let’s talk preparation. The right equipment makes BLW easier and more enjoyable for everyone. Here’s what I found essential:
A Suitable High Chair
Your baby needs to be fully upright and securely positioned. After trying three different models across my three children, I can tell you that the following features are non-negotiable:
- Easy-to-clean surfaces (absolutely no fabric parts or difficult crevices)
- Adjustable height to bring baby to table level
- Sturdy construction that won’t tip
- Removable tray for cleaning
- Comfortable footrest to support proper eating posture
The Stokke Tripp Trapp (buy from Spain to avoid shipping) was my ultimate favorite for its longevity (it converts to accommodate growing children) and ability to pull right up to the table for true family meals. However, at around $300/€300, it’s an investment. For a more budget-friendly option that still includes all essential features, the IKEA Antilop at under $30 is practically legendary in BLW circles for its simplicity and easy cleaning. Please remember to complement your IKEA Antilop with the foot support to be safe for your little one.
We initially made a huge mistake with our high chair. We bought a huge, bulky, plastic one: easy clean, evolves with your child..it sounded great! But it actually was only a little cheaper than the Stokke Tripp Trapp, and it did not even work for BLW as the foot support was not for babies! Finally, we bought a Tripp Trapp when we saw this issue. It would have been cheaper to just jump into the Stokke Tripp Trapp to begin with!
Feeding Equipment That Empowers Independence
With BLW, less is often more, but these items proved invaluable:
- Silicone bibs with food catchers: The Hippypotamus Silicone Bibs caught countless blueberries and pasta pieces that would have otherwise been lost to the floor. (Hint: the silicone bibs will catch some of the food, but we always paired with long-sleeved waterproof bibs like BIBaDO.
- Suction plates and bowls: The ezpz Mini Mat genuinely stayed put through my baby’s most determined efforts.
- Open cups from the start: The tiny EZPZ Tiny Cup helped my babies learn sipping skills from six months. We never even considered sippy cups!
- Straws exposure We loved the Olababy Silicone Training Cup for an easy start with straws.
- Floor protection: The Womumon Splash Mat with anti-slip back protected my dining room from becoming a permanent food art installation. It is sturdy and lasts into toddler years for art!
- Safe plates and utensils: Initially, ezpz with its suction is great! But it lasted about one month before my little one could lift it off the table (also, they may not stick to all surfaces). After this point, it didn’t matter if the plate or bowl had a suction…so we preferred stainless steel! She could still knock everything to the ground. Not to mention it was safer for her body than other alternatives (plastic, bamboo). Our preferred brand was Ahimsa due to their high quality products.
Food Preparation Tools
While specialized baby food makers aren’t necessary for BLW, these kitchen tools earned their keep:
- Sharp kitchen scissors: Perfect for quickly cutting food into manageable strips at the table.
- Food slicer with adjustable thickness: The OXO Good Grips Handheld Mandoline Slicer creates perfectly thin apple slices or thicker sweet potato pieces.
- Food chopper: For quickly dicing foods into safer sizes.
- Steamer basket: For quickly softening vegetables to the perfect tender-but-not-mushy consistency, on the stove-top or microwave. Some cookware from other places, especially the United States, are larger and do not fit Spanish ovens or microwaves. Measure or buy here directly to avoid any hassels or disappointments!
First Foods: Where to Begin Your Baby-Led Weaning Journey
The beauty of baby-led weaning is that you can offer a wide variety of foods from the start. The key is preparing them appropriately:
For First Attempts (6-7 months):
Food should be:
- Soft enough to squish between your thumb and forefinger
- Cut into “finger” shapes about the size of your pinky finger (this shape allows baby to grasp with their whole palm while still having enough sticking out to munch on)
- Plain (no added salt, sugar, or strong spices initially)
My top starter foods have consistently been:
Steamed Vegetable Sticks:
- Sweet potato: Cut into long strips and steamed until soft but not falling apart
- Broccoli: Steamed florets with the stem as a perfect “handle”
- Carrot: Steamed until very soft (raw is too hard)
- Zucchini: Skin-on for grip, steamed until soft
Soft Fruit:
- Avocado: Sliced into spears with some skin left on for easier holding
- Banana: Here’s a huge BLW tip: stick your finger in the middle of the banana and it nearly separates into 3 separate pieces…easier for grip and not a round shape!
- Ripe pear: Soft, juicy pears cut into thick wedges
- Mango: Ripe slices
Other Great Starters:
- Toast fingers: Use whole grain bread, toasted lightly and cut into strips
- Omelet strips: Simple egg omelet cut into grabable pieces
- Well-cooked pasta: Larger shapes like penne work well in the beginning
- Soft cheese: Cut into graspable sticks
The initial exposure not nutrition initially (they’re still getting that from milk or formula), but learning.
Beyond the Basics: Expanding Your Baby-Led Weaning Menu
As your baby’s skills develop (usually around 8-10 months), you can begin introducing more complex textures and flavors. This is when BLW really shines, as your baby can increasingly participate in regular family meals with minimal modifications. Following the baby-led weaning steps can make it fun and your little one will be exposed to different foods. All of these foods can be given earlier to Baby, but make sure they are prepared properly to avoid choking risks and discover ways to make it easier to try difficult textures.
Adding Proteins:
- Meat: Tender, slow-cooked meats cut into strips or ground meat formed into little patties
- Fish: Flaked poached white fish (carefully checked for bones)
- Beans: Slightly mashed for easier manipulation
- Tofu: Firm tofu cut into sticks
- Lentils: Well-cooked and served slightly mashed or in patty form. Lentils are a staple in Spain; we loved lentil patties as well as making lentil stew and putting it on toast to make it easier to grab and eat.
Incorporating Healthy Fats:
- Nut butters: Thinly spread on toast (always check for allergies)
- Olive oil: Drizzled on vegetables. Cheap and everywhere here in Spain!
- Full-fat yogurt: Plain, unsweetened variety
- Cheese: Softer varieties cut into sticks
Introducing Flavors:
This is where the fun begins! While you should avoid adding salt to baby’s portions, there’s no need to serve bland food. Babies around the world are introduced to their cultural flavors from the start.
- Herbs: Mild herbs like basil, parsley, and dill can be incorporated
- Spices: Cinnamon, mild curry powder, cumin, and turmeric are usually well-received
- Alliums: Garlic and onion, when well-cooked, add familiar flavors
- Citrus: A light squeeze of lemon or lime can brighten flavors
Common Challenges and Gentle Solutions for Baby-Led Weaning
The BLW journey isn’t always smooth sailing. Here are some common challenges and how we navigated them:
“My baby isn’t actually eating anything!”
Remember that before one year of age, food is primarily for learning and exploration—”food before one is just for fun.” Breast milk or formula remains the primary source of nutrition. Trust that your baby will start consuming more when ready.
As long as you follow your responsibilities according to Ellyn Satter (what, where, when), your baby will chime in with the how much and whether to eat.
“The mess is overwhelming me.”
I won’t sugarcoat it—BLW is messy. Spectacularly, impressively messy. Although I do have to wonder if it is actually any messier than puree and force-feeding. Here’s how to cope:
- Containment strategy: A splat mat under the high chair, a full-coverage water-proof bib, food catcher bib, and perhaps even a light protective layer on baby if you’re feeling particularly tidy. We noticed the mess was actually less when our daughter wasn’t separated by a high chair table and actually sat with us at the table.
- Timing consideration: If the mess feels too much, schedule messier foods for bath nights.
- Mental reframing: I am big on mental preparation and outlook. What looks like chaos is actually serious learning about texture, cause and effect, and food properties. Accept that the mess will happen and is natural and you will not be disappointed.
- Clean once immediately aferwards: Do not clean baby or the mess a thousand times during the meal. You and your baby will just get frustrated. Have a cloth ready for immediate clean-up.
- Use Baby-signing: Baby signing is extremely useful for any family, but paired with BLW, it is a match made in heaven. Your baby knows so much more than we give them credit for and baby-signing proves that. My little one could tell as “more” and “all done” by 8-9 months and we avoided a lot of messes!
“My parents/in-laws are concerned about choking.”
Generational differences in baby feeding approaches are common. What helped me:
- Share articles from reputable sources about BLW safety
- Demonstrate the difference between gagging and choking
- Inform them of infant CPR courses available in the area (any caregiver should take this!)
- Invite them to observe a calm, supervised mealtime
- Acknowledge their concern comes from love
- Offer them specific, safe foods they can give baby when visiting
“We’re eating out and I’m anxious about judgments.”
Eating out with a BLW baby requires some planning:
- Bring a water-proof cover-all bib
- Research menu options ahead of time
- Consider timing restaurants visits around less busy hours
- Bring backup foods just in case
- Remember that you’re teaching valuable social skills
While some may be surprised (again, the generational difference), this is actually easy and natural in Spain. With the meal as a social focus point, it is natural for babies to join the meal and fun! Even at restaurants. Plus, most get-togethers are at terraces, so messes are not an issue.
Sample Meals That Grow with Your Baby
As your baby progresses through their first year, meals evolve from simple finger foods to more complex combinations. Here’s what worked for us at different stages:
6-8 Months: Exploration Stage
Breakfast:
- Banana spears dipped in yogurt or with oats
- Toast fingers with a thin spread of nut butter (read about early exposure to common allergens!)
- Scrambled egg strips
Lunch:
- Avocado slices
- Steamed sweet potato sticks
- Cucumber sticks (cooling for teething gums)
Dinner:
- Well-cooked pasta with olive oil
- Steamed broccoli florets
- Soft meatballs (ground meat, egg, herbs, baked until soft but holding together)
8-10 Months: Developing Skills Stage
Breakfast:
- Mini pancakes (banana, egg, oat flour)
- Greek yogurt with mashed berries (pre-loaded spoon)
- Quartered blueberries or small fruit pieces (pincer grasp practice)
Lunch:
- Quesadilla strips (tortilla, mashed beans, cheese)
- Sliced cherry tomatoes (quartered)
- Avocado cubes
Dinner:
- Deconstructed shepherd’s pie (ground meat, mashed potato, peas)
- Steamed carrot coins
- Cheese cubes
10-12 Months: Family Meal Integration
Breakfast:
- Mini veggie frittata bites
- Toast with mashed avocado
- Diced fresh fruit
Lunch:
- Tuna salad on cucumber rounds
- Pasta salad with small pasta shapes and diced vegetables
- Quartered grapes
Dinner:
- Mild curry with rice
- Steamed vegetable medley
- Greek yogurt for dipping
By one year, my little one was eating modified versions of our family meals, making dinnertime preparation much simpler.
Favorite BLW Recipes That Never Failed
These recipes became staples in our house, beloved by babies and adults alike:
Veggie-Loaded Mini Muffins
Perfect for developing pincer grip and great for breakfast or snacks.
Ingredients:
- 2 cups grated zucchini and/or carrots
- 2 ripe bananas, mashed
- 2 eggs
- 1/4 cup olive oil
- 1 tsp vanilla
- 1 3/4 cups whole wheat flour
- 1/2 tsp cinnamon
- 1 1/2 tsp baking powder
Directions:
- Mix wet ingredients including vegetables
- Fold in dry ingredients
- Spoon into mini muffin tin
- Bake at 350°F for 15-18 minutes until firm
- Cool completely before serving
Bean and Veggie Patties
These freeze beautifully and provide excellent nutrition in an easy-to-handle package.
Ingredients:
- 1 can (15oz) beans of choice (black, chickpea, etc.), rinsed and drained
- 1/2 cup cooked quinoa
- 1 small zucchini, grated and moisture squeezed out
- 1/4 cup finely chopped bell pepper
- 1 egg
- 1/4 cup breadcrumbs
- 1/2 tsp mild spices (cumin, oregano, etc.)
Directions:
- Partially mash beans, leaving some texture
- Mix in all other ingredients
- Form into small patties
- Bake at 375°F for 20 minutes, flipping halfway
- Cool slightly before serving
Sweet Potato Toast Strips
A nutrient-dense alternative to regular toast that’s perfect for teething babies.
Ingredients:
- 1 large sweet potato
- Olive oil
- Optional: cinnamon, cumin, or other mild spices
Directions:
- Preheat oven to 400°F
- Cut sweet potato lengthwise into 1/4-inch thick slices
- Brush lightly with olive oil and sprinkle with spices if desired
- Bake for 20-25 minutes until soft but not mushy
- Cool slightly and cut into finger-sized strips
Watching for Progress: Development Through BLW
As you embark on this journey, it’s reassuring to know what milestones typically emerge:
6-8 months: Primarily palm grasp, exploration with hands and mouth, mostly tasting and playing. Minimal actual consumption.
8-10 months: Developing pincer grasp, improved hand-eye coordination. Beginning to consume more noticeable amounts. May start bringing spoon to mouth (though loading it themselves comes later).
10-12 months: Refined pincer grasp, increased food intake, growing interest in self-feeding with utensils. May start expressing food preferences.
The key is respecting your baby’s unique approach while providing consistent opportunities to practice and advance their skills.
When to Seek Support
While BLW is a natural approach that works well for most families, certain situations warrant professional guidance:
- If your baby has known or suspected swallowing difficulties
- If there’s a strong family history of allergies or your baby shows signs of allergic reactions
- If your baby isn’t showing interest in food by 8-9 months
- If weight gain becomes a concern
- If developmental delays affect eating skills
Don’t hesitate to start a dialogue with your healthcare provider, sharing evidence-based information about BLW’s benefits.
The Heart of Baby-Led Weaning: Building Lifelong Habits
As I watch my now school-aged children navigate their food choices with confidence and curiosity, I’m grateful for those messy early days of BLW. The philosophy extends far beyond baby’s first foods—it’s about fostering independence, body awareness, and joy in eating that can last a lifetime.
What surprised me most was how BLW transformed our entire family’s eating habits. We became more mindful of cooking real food, sitting together for meals, and enjoying the social aspects of dining. The investment of time and patience during that first year paid dividends we’re still collecting.
The baby-led weaning steps are definitely worth looking into. If you take nothing else from this rather lengthy sharing of my experience, remember this: trust your baby, embrace the mess, and enjoy the journey.
Here’s to happy, healthy eating for your growing family!
Note: While this guide reflects my personal experience and research, always consult with your pediatrician before starting any feeding approach with your baby. Each child is unique, and what works for one may not be ideal for another.
