8 IRON Rich Baby Food Recipes (1 Year+)

If you are a mom like me and always worried about your baby’s nutrition, especially IRON and Calcium intake and do not want to give them iron medicines then you are at right place. Iron is an essential for brain development, and many babies are at risk of low iron.

For iron rich baby food recipes, you have to pair iron foods with vitamin C and avoiding excess dairy at snack time. As it blocks the good elements from the food.

Sharing iron rich baby food recipes with you that do not only contain iron but also improve iron absorption naturally. These recipes are simple, healthy, and practical for daily use.

Iron Rich Baby Food Recipes

1. Spinach Potato Cutlets

Spinach is a natural iron source, easy to digest when cooked and potato makes it soft and filling.

Ingredients –

• 1 Medium Potato
• 1/2 Cup Spinach (Finely Chopped)
• 1 Tsp Desi Ghee/Olive Oil
• 1/2 Lemon Juice
• A Pinch Of Cumin Powder

Method –

Boil the potato on medium flame and cook the finely chopped spinach. Take a bowl, mash the potato with spinach and cumin powder. Add few drops of lemon juice is completely optional.

Shape the dough into small patties with the help of your hand. Do not forget to apply few drops of oil on the hand.

On a heated pan, apply some ghee/olive oil and cook until golden. Add few drops of lemon before serving.

2. Channa & Date Bites

Dates are naturally rich in Iron. So, these bites are perfect for weight gain and energy. It is packed with Iron, Protein, Healthy Fats and Natural Sweetness which is perfect for your little ones!

Ingredients –

• 1oo Grams Roasted Channa With Skin
• 2 Tsp Mix Seeds (Optional)
• Soft or Pitted Dates
• 1 Tbsp Desi Ghee/Olive Oil
• Coconut Shredder
• Molding Tray

Method –

On low flame, dry roast all the seeds (pumpkin, watermelon, flex & sunflower). Let it cool down for sometime.

Blend roasted seeds and channa with skin together. Now, add dates and blend it for more 1-2 minutes.

You will get a sticky dough. Transfer the dough in a bowl. Add 1 spoon of desi ghee or olive oil. Give a good mix and shape into small laddoos or use a molding tray. Take it out and cover with coconut shredder.

My daughter loved to eat these channa & date bites, when she was 11 months old and it is still going on at the age of 3.

3. Ragi Banana Pancakes

Ragi is one of the best iron-rich grains for babies and banana makes it naturally sweet.

Ingredients –

• 1 Small Ripe Banana
• 2 Tbsp Ragi Flour
• 1 Small Lemon
• Ghee/Olive oil
• Water as required

Method –

In a bowl, mix mashed banana and ragi flour. Add honey and water to make a smooth and thick batter. Skip honey or maple serum, if baby is below than 1 year.

Add 3-4 drops of lemon juice and mix it well. Heat a pan and add oil of your choice like ghee/olive oil.

Pour the batter with the spoon and make small pancakes. Cook on low flame to make it more soft. Check with the fork or toothpick, it is properly cooked.

If your baby is not drinking enough milk and you are worried about their calcium intake, give a try on Calcium Rich Ragi Recipes.

4. Chickpea Patties

Chickpeas are rich in plant-based iron and potato will milk it more soft. Always add lemon to boost iron absorption.

Ingredients –

• 1/2 Cup Boiled Chickpeas
• 1 Small Boiled Potato
• Cumin Powder
• Ghee/Olive Oil
• Lemon Juice
• Salt

Method –

Peel the boiled potato. Mash potato and chickpeas together. Add 1/2 tsp lemon juice and pinch of cumin powder.

This mash will turn into the soft dough. Make soft patties out of it. Heat up the pan and spray some oil. Place soft patties on the pan and cook until gives golden color.

5. Spinach Muffins

This recipe is great as a snack or for lunch – super nutritious and yummy. You can name these Hulk muffins, Muffin man or Monster muffins!!!

Ingredients –

• 2 Ripe & Large Bananas
• 2 Handful of Baby/Regular Spinach
• Rolled Oats/Oats Flour
• Whole Wheat Flour
• 1-2 Tsp Honey/Maple Syrup
• A Pinch Of Baking Soda
• Raisins/Chocolate Chips
• 2 Eggs (Optional)
• Milk
• Muffin Mold
• Blender

Method –

Place all the ingredients into a blender – banana, spinach, honey/maple syrup, baking soda, eggs, milk and blend it very well. Blend the spinach with the wet ingredients will give a smooth texture.

Add the oats flour and whole wheat flour to create a thick spinach muffin batter. Prepare the muffin tray by spreading oil into it or use muffin cup molds.

Now, pour the batter into the muffin tray. Add some raisins or chocolate chips over the muffin.

Preheat the oven 300 C for 10 minutes. Now, Bake these spinach muffins for 10-15 minutes at 200 C or until light brown around the edges. Take it out and let it fully cool down.

My daughter loves this iron rich spinach muffin the most, especially in the breakfast.

Storage –

• Store in an air tight container
• Place it in the fridge for 3-5 days

6. Strawberry Date Smoothie

Dates provide iron, while strawberries are rich in vitamin C which helps absorb iron better.

Ingredients –

• 3 Soaked Dates
• 2 Big Fresh Strawberry
• Milk of your choice
• Baby Safe Blender

Method –

Soak dates in the warm water for 10 minutes. Meanwhile, wash the strawberries thoroughly and chopped them.

In a blender, add strawberries, milk and dates. Blend it well in a baby safe blender to avoid choking issues and serve.

7. Moong Dal Khichdi

Lentils are goof in iron and protein. While making iron food, always add Vitamin C to improve the level of iron.

Ingredients –

• 3 Tbsp Rice
• 2 Tbsp Soaked Moong Dal (Yellow Lentil)
• 1 Medium Carrot/Tomato
• Handful Of Spinach
• Coriander Leaves
• Salt
• Water
• Olive/Avocado Oil

Method –

First of all, chop the spinach and carrot. Secondly, wash spinach, rice and moong dal (yellow lentil) together (Spinach can be skipped as moong lentil has iron).

In a pan, place all the ingredients with salt and water as required. Use pressure cooker if you forgot to soak the moong dal. Make the cooker whistle 2 times.

Wait to cook it down. Wash coriander leaves and garnish it over rice. I find this one is the easiest iron rich baby food recipes.

8. Apple Beetroot Paste

Beetroot supports iron levels and apple helps to balance the taste. Do not forget to add Lemon for the good absorption of IRON.

Ingredients –

• 1 Medium Red Apple
• 1 Small Beetroot
• 1 Medium Lemon
• 1/2 Tsp Desi Ghee
• Salt
• Steamer
• Blender

Method –

Cut apple and beetroot into pieces. Steam apple and beetroot together in a stainless steel steamer.

Let it cool down. Blend into a smooth paste. If you feel there is water in the puree, just heat it for 2-3 minutes on medium flame. Add few drops of lemon while serving.

Adding a pinch of salt will enhance the taste, rest it is optional.

You can also pair this apple beetroot pure with homemade crackers for your toddler.

Tips For Iron Rich Baby Food

• Use iron utensils, if possible
• Pair Iron food with Vitamin C
• Always check for the allergies
• Avoid giving milk/curd immediately after iron-rich food