First Proteins
Well-cooked and pureed chicken, turkey, or fish (without bones). Also lentils, chickpeas, and soft-cooked egg yolk. Essential for muscle development and iron absorption.
🥣 Expanding Flavours Stage
Baby Food at 6–9 Months
By 6 months, your baby is ready to expand beyond single-ingredient purees. This is a critical window for introducing a wide variety of flavours, textures, and food groups — including proteins, dairy, and potentially allergenic foods under paediatric guidance.
What changes at 6 months
At 6 months, the NHS and WHO recommend all babies begin complementary feeding alongside breast milk or formula. Your baby can now handle thicker, lumpier textures and combination flavours. This is also the right time to introduce common allergens one at a time — early introduction reduces the risk of allergy development.
Safe foods at 6–9 months
Your baby can now eat most foods (with key exceptions). Focus on variety — the more different flavours you introduce now, the less likely they are to be a fussy eater later.
Dairy (Small Amounts)
Full-fat plain yoghurt, soft cheese like ricotta, and small amounts of cream cheese. Whole cow's milk remains unsuitable as a main drink until 12 months but can be used in cooking.
Well-Cooked Egg
Scrambled egg or hard-boiled egg mashed smooth. Eggs are one of the most valuable first foods for protein and choline. Introduce around 6 months under paediatric guidance.
Nut Butters (Diluted)
A small amount of smooth peanut butter or almond butter diluted in puree or porridge. Early introduction (under guidance) reduces the risk of peanut allergy. Never give whole nuts.
Combination Purees
Combine ingredients for more complex flavours: apple and spinach, pear and parsnip, sweet potato and lentil, carrot and coriander. More complexity now means less fussiness later.
White Fish
Cod, haddock, or sole — baked or steamed and blended smooth. Rich in omega-3 fatty acids for brain development. Check carefully for bones. Introduce from 6 months.
Texture progression at 6–9 months
6–7 months: thick purees with soft lumps
Progress from completely smooth to mashed textures with very soft, small lumps. This prepares the jaw muscles and tongue for more complex textures. Use a fork rather than a blender.
7–9 months: minced and soft mashed
Food no longer needs to be blended — fork-mashed or finely minced is appropriate. Soft foods can have distinct pieces. This is when you can begin soft finger foods like steamed broccoli florets or toast soldiers.
Gagging vs. choking
Gagging is a normal safety reflex as babies learn to handle new textures. It sounds dramatic but is protective. Choking is silent, involves a blocked airway, and requires immediate action. Learn infant first aid before introducing lumpy textures.
Still avoid at 6–9 months
Honey (until 12 months), added salt, added sugar, whole nuts, raw shellfish, shark or swordfish, whole grapes (quarter them), whole cherry tomatoes (quarter them).
Introducing common allergens
Current UK and European guidance recommends introducing the 14 major allergens from around 6 months. Early introduction significantly reduces the risk of developing food allergies. Introduce allergens one at a time, in small amounts, and watch for reactions for 2–3 days.
- Peanuts (as smooth peanut butter, not whole)
- Tree nuts (as smooth nut butter)
- Egg (well cooked — scrambled or hard boiled)
- Dairy (yoghurt, soft cheese)
- Wheat (soft bread, baby pasta)
- Fish (white fish, baked or steamed)
- Sesame (tahini in hummus)
High-risk families
If your baby has severe eczema or a known egg allergy, speak to your GP or an allergist before introducing peanuts. A supervised introduction in a clinical setting may be recommended.
Sample meal ideas for 6–9 months
Three-meal days begin at around 7–8 months. The examples below show a full day's structure.
Breakfast
Porridge with Pear & Cinnamon
Oat porridge cooked with whole milk (or breast milk), topped with mashed ripe pear and a pinch of cinnamon. No added sugar. Soft, warming, and nutrient-dense.
Lunch
Chicken, Sweet Potato & Pea Mash
Steamed chicken breast, roasted sweet potato, and cooked peas, mashed together with a small amount of unsalted stock. Your baby's first protein-rich combination meal.
Dinner
Red Lentil Dhal with Spinach
Red lentils simmered with cumin and turmeric, then mashed with wilted spinach. Mild, warming, and an excellent plant-based iron source. Suitable for vegetarian families.
Related guides
Last reviewed: July 2025. Based on NHS weaning guidance.
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