How to Cook Sweetpotatoes for Baby-Led Weaning
This blog was written in partnership with the North Carolina Sweetpotato Commission. All opinions are my own. It may contain affiliate links, meaning that if you choose to purchase a product through a link, I will receive a small commission - this does not impact the amount you pay. Affiliate links are marked with an asterisk (*).
Sweetpotatoes are one of my favorite, nutrient-packed, versatile foods that can be easily incorporated into your baby-led weaning (BLW) journey. Whether introducing first foods or expanding your little one’s palate, sweetpotatoes are an excellent choice.
Sweetpotatoes can be served as a puree, added to a baby food recipe, or cooked and cut into soft finger foods for babies. Well-cooked, roasted sweetpotatoes are soft enough for babies to chew, and they also whip up into a smooth and creamy puree that can be served plain, added to pancakes, muffins, or even plain whole milk Greek yogurt for a nutrient-rich pudding.
In this post, we’ll explore ways to prepare sweetpotatoes for baby-led weaning, share delicious sweetpotato baby food recipes, and provide tips on serving sweetpotatoes in various forms.
Baby-Led Weaning Sweetpotatoes: An Excellent First Food
When starting baby-led weaning, it’s important to choose foods that are soft, easy to grip, and safe for your baby to chew. Sweetpotatoes are an excellent choice because they are rich in vitamins, minerals, and fiber, making them a healthy addition to your baby’s diet.
Sweetpotatoes are easy to digest and have a naturally sweet flavor that most babies love. They're also very versatile and can be served in different textures, which is ideal for babies at various stages of development.
Sweetpotatoes are rich in vitamins A and C, which are essential for your baby’s immune system, vision, and overall development. They also contain fiber, which helps with digestion, and potassium, which supports muscle and nerve function.
How to Prepare Sweetpotatoes for Baby-Led Weaning
Preparing sweetpotatoes for baby-led weaning is fairly simple and straightforward. Here are a few easy steps to get started:
1. Choose the Right Sweetpotato: Look for firm, medium-sized sweetpotatoes free of bruises or cracks. Choose an organic option if you’re concerned about pesticides – The topic is a subject of much debate, but current research actually doesn't support the idea that organic food is significantly more nutritious!
2. Wash Thoroughly: Scrub the sweetpotatoes under cold water to remove any dirt or residues.
3. Cut Into Age-Appropriate Pieces:
For babies 6-9 months of age who are using their palms to pick up foods, cut sweetpotatoes into strips about 2.5 to 5 inches long – approximately the size of 1 to 2 adult pinky fingers
For babies using their pincer grasp (finger and thumb) to pick up foods, usually emerging around 9 months, cut foods into bite-sized pieces about the size of a chickpea.
4. Cook Until Soft: Sweetpotatoes can be roasted, steamed, or boiled. The goal is to cook them until they're soft enough for your baby to easily mash with their gums.
Roasted Sweetpotato Wedges
One of the best ways to serve sweetpotatoes for baby-led weaning is to roast them in wedges. Roasted sweetpotato wedges that squish easily between the thumb and forefinger are soft enough for your baby to gum, but still easy enough to hold. The natural sweetness of the sweetpotatoes will make them a favorite!
How to Make Sweetpotato Wedges:
1. Preheat Oven: Set your oven to 400°F (200°C).
2. Peel and Cut: Peel the sweetpotato (optional) and cut it into long, thick wedges, about the size of an adult pinky finger, making them easy for babies to hold.
3. Roast: Toss the wedges in a bit of olive oil and a pinch of cinnamon or salt (optional). Lay them on a baking sheet and roast for 25-30 minutes, flipping halfway through, until soft and slightly caramelized but not crispy.
Sweetpotato Puree for Babies
Many people believe that you cannot offer your baby purees if you are a following a baby-led weaning approach. However, purees, especially thicker purees, can be an excellent addition to finger foods with BLW when you let baby self-feed. Sweetpotatoes also easily mix into many different baby food recipes.
Homemade Sweetpotato Puree Recipe:
1. Cook the Sweetpotato: Peel and cube a sweetpotato then steam or boil it until it’s tender (about 15-20 minutes). To bring out more of the natural sweetness, bake or roast! Here’s how: wash first, puncture the peel with a fork several times, then lather the peel in olive oil and place in the oven at 425°F for 40-50 minutes.
2. Blend: Scoop the flesh away from the peel. Using a potato masher, food processor, or blender*, mash/puree the sweetpotato flesh until smooth, adding water, broth*, breast milk, coconut milk*, or formula to achieve your desired consistency.
3. Serve: Once pureed, you can serve it in a bowl or spread it on a baby self-feeding spoon for your little one. Use code: MALINA10 to get 10% off all ezpz products!*
** TOP TIP**: Spoon any leftover puree into a BPA-free or glass container with an airtight cover and store in the refrigerator for up to 3 days. Alternatively, if you have more than you need for a few days, scoop the puree into ice cube trays* and freeze. Once frozen, transfer the cubes to an airtight freezer-safe container or bag*. These frozen cubes of sweetpotato puree will last up to 3 months in the freezer.
Sweetpotato puree is versatile and tastes great paired with fruits, veggies, or protein and seasoned with warming spices like cinnamon or nutmeg. Here are some ideas for homemade baby food combos:
Mix with cooked apples or pears
Mix with cooked spinach and kale to help tone down the bitterness of the green veggies
Add puree to pasta*, rice*, or baby cereals* for added nutrients
Combine with pureed chicken or beef for a heartier protein-packed meal
Baby-Led Weaning Sweetpotato Recipes
Sweetpotatoes are one of my main staples, especially as a registered dietitian and mom of three girls. We use sweetpotatoes in a variety of recipes in our house because they are so versatile. Here are a few of my favorite ways to incorporate sweetpotatoes into your family's diet:
Use in place of pumpkin puree or other squash puree in savory foods such as pancakes, cookies, or muffins
Add to soups with other veggies, lentils, or beans
One of my favorite recipes for fall and winter is this hearty, vegan and gluten-free, Plant-Based Shepherd’s Pie (when serving to a baby, use hazelnut flour rather than chopped hazelnuts and omit or limit the seasoned salt)
Use as a toast base for older babies and top with a thin layer of various spreads such as ricotta cheese or almond butter
Can a 6-Month-Old Have Mashed Sweetpotatoes?
Many parents wonder whether mashed sweetpotatoes are suitable for babies starting at 6 months. The answer is yes!
Mashed sweetpotatoes are an excellent early food. Just be mindful of the added salt and omit or limit it. Mashed sweetpotatoes don’t need a lot of salt and taste amazing when seasoned with cinnamon or nutmeg and a small amount of butter or bone broth.
Simply roast, steam, or boil the sweetpotato until soft, then mash it with a potato masher until smooth, adding milk or broth to thin the mixture to your preferred consistency. As long as they are soft enough to mash down with baby gums, it’s okay to leave a few small chunks in there to create more texture diversity.
9 Fun Facts About Sweetpotatoes You May Not Know:
I recently had the pleasure of joining the North Carolina Sweetpotato Commission on an influencer tour of several North Carolina sweetpotato farms, distribution centers, research stations, and innovation hubs. Here are some of the nuggets of wisdom I learned about these precious little dirt candies and how they are grown:
About 65% of all sweetpotatoes grown in the U.S. come from North Carolina, which is the nation’s #1 producer of sweetpotatoes.
About 90% of all sweetpotatoes are harvested by hand, because the skin is so delicate and does not easily withstand mechanized harvesting.
Scientifically and botanically, the correct term for sweetpotatoes is one word, not two (i.e., “sweetpotatoes,” as opposed to “sweet potatoes,” which is not accurate).
Sweetpotatoes, grown in the U.S., are different from both white potatoes and yams. Most yams are grown in sub-Saharan Africa.
The average individual intake of sweetpotatoes per person, per year is 6 pounds.
Sweetpotatoes come in a rainbow of colors, including orange (Covington and Beauregard varieties, which are high in beta carotene and naturally sweet), white (Bonita variety, which is starchier), yellow (Japanese Murasaki— which offers a dry, creamy, nutty sweetness—my favorite!) and purple (Purple Majesty and Purple Splendor varieties, which are sweet, dry and deeply nutty in flavor).
Thanks to advancements in curing and storage, sweetpotatoes are available all year round.
Sweetpotatoes can technically be eaten raw (I’ve tasted them, fresh out of the ground on sweetpotato farms in North Carolina) although, to get the most flavor out of their natural sweetness, try baking them at 375°F for about 45 minutes.
Sweetpotatoes are not just healthy foods for humans, they also make excellent foods for pets! The Crump Group makes crave worthy sweetpotato dog and cat treats from 100% baked, gently dehydrated sweetpotatoes. Check them out!
Final Thoughts
Sweetpotatoes are a fantastic first food for baby-led weaning, offering essential nutrients and plenty of opportunities to experiment with different textures. Whether you choose to serve them as wedges, mashed, or pureed, they are soft and easy for babies to handle. You can even get creative by combining sweetpotatoes with other vegetables or making fun finger foods your baby will love.
Remember to wait to start solid foods until your baby is showing signs of readiness and consult with your pediatrician or registered dietitian if you have any concerns. By making homemade sweetpotato recipes and baby foods, you’re ensuring that your little one gets the most nutritious, wholesome meals possible while exploring the joy of self-feeding.
Thanks for reading! Happy feeding!