Kale may be introduced as soon as your baby is ready to start solids, which is generally around 6 months of age. When cooked until very soft, kale becomes tender enough for babies to gum and mash with their developing oral skills. Always ensure kale is thoroughly cooked to minimise any risk and make it easier for your baby to handle and swallow.
Kale is exceptionally rich in iron, an essential nutrient for brain development and preventing anaemia in growing babies. It also provides vitamins A, C, and K, along with calcium and folate, which support immune function, bone health, and overall growth. The vitamin C in kale helps your baby's body absorb the iron it contains, making it a particularly valuable addition to early meals.
Kale presents a low choking risk when properly prepared, as the leaves become soft and tender with adequate cooking. Raw or undercooked kale can be tough and difficult to chew, so always cook it until very soft and remove any thick, fibrous stems that could pose a challenge for young eaters.
Kale is not a common allergen and is generally well tolerated by babies. As with any new food, introduce kale on its own for the first few servings and watch for any signs of an adverse reaction, though allergic responses to kale are rare.
Detailed prep guidance tailored to each stage.
Steam or roast kale until very soft and tender, then remove any thick stems. Cut the leaves into finger-length strips (about 5–8 cm long) or leave them as large wedges that your baby can hold in their fist with some hanging out to gum. Offering strips of kale mixed into mashed potato or stirred through soft grains like porridge can also help your baby manage this slippery vegetable.
Continue to cook kale until soft, then cut it into smaller florets, coins, or short strips that your baby can pick up with their developing pincer grasp. The pieces should still mash easily between your fingers to ensure they're soft enough for your baby to manage. You can also finely chop cooked kale and mix it into scrambled eggs, pasta, or risotto to help your baby practise scooping and self-feeding with utensils.
Offer soft cooked kale in bite-sized pieces that match your toddler's chewing ability, continuing to ensure it's tender and easy to manage. As their skills develop, you can include kale in family meals such as soups, stews, pasta dishes, or frittatas. You may also introduce kale that's slightly less soft as your toddler's chewing and oral motor skills improve, but continue to monitor and adjust based on their ability.
