How to steam a sweet potato for baby food
Ultimate Guide to Sweet Potato for Babies
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Sweet potato is the perfect first food for babies. Here's how to cook it as well as serving suggestions for 6 months and up.
Jump to:- When can babies eat sweet potatoes?
- Health Benefits
- Sweet Potato Varieties
- Are sweet potatoes safe for babies?
- Selecting the Best Sweet Potatoes
- Cooking Methods
- How to Cut for Baby Led Weaning
- Frequently Asked Questions
- Additional sweet potato recipes for babies
- How to Cook Sweet Potatoes for Babies
When can babies eat sweet potatoes?
This nutritious vegetable can be offered to babies as soon as they’re ready to start solids, usually around 6 months. It’s important to remember that your baby is unique and that rather than going by the calendar, you need to make sure your baby is DEVELOPMENTALLY ready to start solids.
If you’re unsure, be sure to grab my FREE handout!
Health Benefits
Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. In fact, orange sweet potatoes, along with carrots, are one of the best food sources of beta-carotene.
Once consumed, the body converts it to vitamin A, which is key for good vision, cell growth, and a healthy immune system.
They are also a great source of both soluble and insoluble fiber, which play a critical role in improving gut health.
Sweet Potato Varieties
Did you know that there are thousands of varieties grown around the world? They come in various sizes, shapes, colors, textures, and flavors. But they can be narrowed down to these three flesh colors.
- Orange flesh, which includes Garnet and jewels, are the most common variety.
- White or cream flesh, such as Korean sweet potatoes and Murasaki, are starchier and drier in texture.
- Purple flesh, such as Stokes and Okinawan, have a rich and creamy texture. They are also denser and drier than the orange sweet potatoes
They contain similar vitamin and mineral content and are are all wonderful to introduce to your baby.
Where they differ is their antioxidant profile.
The orange-fleshed ones are rich in carotenoids whereas the purple varieties are rich in anthocyanins. White-fleshed sweet potatoes have the lowest amount of antioxidants.
Are sweet potatoes safe for babies?
As long as they are offered in an appropriate size and texture, it is safe. Let me show you how!
Note that sweet potatoes (organic and conventional) contain arsenic and other heavy metals that are found in the soil and water. While this may be concerning, it's nearly impossible to avoid these contaminants. So DON'T stop offering!
Just like with rice, as long as you are offering a wide variety of foods and not serving carrots all the time, there's no need to worry.
Selecting the Best Sweet Potatoes
Look for ones that are firm and have a smooth skin. Avoid those with bruises, cracks, or signs of sprouting. Just like with beets, choose small to medium-sized, firm (6-8 ouncees) potatoes. They are generally moister and less starchy.
Be sure to sore in a cool, dark place. Refrigerating will cause them to dry out.
Cooking Methods
Here are the two best cooking methods for babies. It's VERY important that the vegetable is cooked until soft enough to be easily smooshed between thumb and forefinger.
First scrub the sweet potatoes under running water.
In regards to size, cut into big wedges (about the width of two adult fingers). Once cooked, you can cut into smaller pieces depending on your baby's age. This way you can serve both big and small pieces as I suggest below.
Steam
- Place water in a pot, add steamer basket, and bring to a boil.
- Add sweet potatoes, cover, reduce heat to medium, and cook for 10-15 minutes. It should be easily pierce-able with a fork.
Steam roasted
This is my FAVORITE method. Not only does it taste AMAZING, cooking with oil will aid in the absorption of vitamin A, a fat-soluble nutrient.
How it works:
The hot oven and moisture from the veggies create steam (once covered) making them soft, but because they’re roasted, the flavors become more concentrated.
Simply add sweet potatoes to a baking pan, toss with oil and seasoning(s) of choice, COVER, and roast at 425°F for 20-25 minutes! Perfectly soft and flavorful!
It's ok if they overlap a little bit. It will create more steam resulting in softer carrots.
Learn more about steam roasting as well as cooking times for ALL other vegetables
Whole Baked
- Line baking sheet with parchment paper for easy clean up.
- Pierce all over with a fork or knife.
- Bake at 400 degrees Fahrenheit for 45 minutes to an hour, until super tender and easily mashable.
- Peel the skin and mash!
Instant Pot
Here's everything you need to know to make the best mashed sweet potatoes!
How to Cut for Baby Led Weaning
6+ months old
Pureed - Add cooked sweet potatoes into a blender and blend until smooth. Add breastmilk/formula, water, or even broth to thin out to desired consistency.
Mashed - Whether you are advancing in texture after doing purees or starting with baby led weaning, this is such an easy and versatile way to serve sweet potatoes to your baby.
Simply mash with the back of a fork and add to:
- Homemade baby oatmeal
- Quinoa
- Lentils
- Chia Pudding
- Overnight oats/quinoa
- Toast
- Yogurt
- Sweet potato quinoa patties
- Sweet potato chickpea cookies
- Sweet potato tots
6-9 months old
Bigger is better and safer at this age so your baby can easily grab the food with their palm and bring to mouth.
Examples
These are actual plates that I served to my daughter at this age. If interested in learning more, check out my 3 month meal plan.
- Orange sweet potato wedge + oatmeal + broccoli
- Purple sweet potato wedge + Shrimp mash
- Sweet potato bean mash + steam roasted red bell pepper strip
- Instant Pot mashed sweet potatoes
9+ MONTHS OLD
As your baby develops their pincer grasp and is able to pick up small pieces of food using their thumb and forefinger, you can cut into small, bite-sized pieces.
I still suggest continuing to offer larger pieces so they can practice taking bites.
If you haven't already, this is a good time to introduce utensils. Your baby will most likely just play around or toss it. But it’s still great for exposure!
Try forking a piece of squash and plate on their plate. Be sure to continue modeling. They are like sponges and learn by watching you!
I also encourage you to offer mixed foods often before your baby becomes more selective. If they’ve never had foods touching and mixed together, it will be much harder to get them to eat these later on.
Here are some family-friendly meals to help get you started!
- Creamy sweet potato sauce pasta
- Chickpea lentil chili
- Chicken quinoa casserole
- Sweet potato quinoa lasagna
Frequently Asked Questions
How should I store leftovers?
Transfer to an airtight container and keep in the fridge for up to 5 days.
Since they're very soft in texture, I don't recommend freezing them. If you have a lot of leftovers and want to invite more variety, add them to the recipes I suggest below!
How should I reheat leftovers?
Again, because the florets are so soft, reheating will only make them mushier. Serve straight from the fridge or allow to come to room temperature.
Can I freeze cooked sweet potatoes?
Yes! Cool completely and transfer to a freezer bag or container.
Additional sweet potato recipes for babies
Here are some easy, healthy, and delicious recipes to enjoy with your baby. Try incorporating different types of sweet potatoes, if possible, for variety.
If you want to learn how to prepare other specific food(s), check out my How To Series!
How to Cook Sweet Potatoes for Babies
Sweet potato is the perfect first food for babies. Here's how to cook it as well as serving suggestions for 6 months and up.
5 from 2 votes
Print PinPrep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4
Author: Min | MJ and Hungryman
- ▢
Baking Mat
- ▢ 1 medium sweet potato, peeled and sliced into big wedges
- ▢ 1 tablespoon olive oil (for steam roast)
- ▢ seasoning(s) of choice (for steam roast)
Steam
Place water in a pot, add steamer basket, and bring to a boil.Add sweet potatoes, cover, reduce heat to medium, and cook for 10-15 minutes. It should be easily pierce-able with a fork.
Steam roast
Add sweet potatoes to a baking pan, toss with oil and seasoning(s) of choice, COVER, and roast at 425°F for 20-25 minutes.
It's ok if they overlap a little bit. It will create more steam resulting in softer texture.
Whole Baked
Line baking sheet with parchment paper or baking mat.
Pierce all over with a fork or knife .Bake at 400 degrees Fahrenheit for 45 minutes to an hour, until super tender and easily mashable. Peel the skin and mash!
To store: Transfer to an airtight container and keep in the fridge for up to 5 days. Since they're very soft in texture, I don't recommend freezing them.
Calories: 80kcal | Carbohydrates: 11g | Protein: 1g | Fat: 4g
Course Side
Cuisine American
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Sweet Potato Puree - Healthy Little Foodies
All Posts, by Date » Special Diets » Dairy Free » Sweet Potato Puree
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Sweet Potato Puree is a great first food for babies.
However, this delicious puree shouldn’t be limited to babies. Store some in your freezer to add extra nutrition, flavour and texture to oatmeal, sauces or baked goods.
Making homemade sweet potato puree is easy and you only need one ingredient – sweet potato! There are several ways to cook a sweet potato and all methods will work for pureeing but, in my opinion, roasting provides the best-tasting puree.
Cooking Sweet Potato- Roasting – Roasting sweet potatoes produces a delicious caramelised flavour, making the puree extra delicious. Preheat oven to 200C / 400F. Pierce sweet potatoes with a fork and place on a baking tray. Bake for 45 minutes or until tender, and the skin is wrinkled. Allow to cool before peeling
- Boiling – Peel sweet potato and cut into 1.5 cm (half-inch) cubes. In a pan, bring water to a boil and add sweet potato chunks.
Reduce to a simmer and cook until tender, around 15 minutes. - Steaming – Peel and cut sweet potatoes into 1.5 cm (half-inch) cubes and steam, using a steamer, until soft.
- Food Processor – This is what I always use.
- Blender – A high-speed blender works great.
- Stick Blender – Place the cooked potato into a large jug/pan and blend until smooth
- Masher – Provides a chunkier puree
- Is your puree too thick? You can thin with a splash of milk (you can use breast or baby milk for babies)
The sweet potato is a healthy pantry staple, containing a good mix of nutrients and vitamins. Sweet potatoes are:
- High in dietary fibre – Helps keep the digestive system healthy
- An excellent source of vitamin A – Essential for growth, healthy skin and for good vision.
- A good source of Vitamin C – Needed for growth and healing of wounds. It also helps in the absorption on iron.
- Vitamin B6 – Helps protein metabolism
- Potassium – Helps the heart and muscles work better
Sweet Potato Puree can be enjoyed as it is or mixed with a range of other pureed or mashed foods. Some suggestions include….
- Apples
- Pears
- Carrots
- Parsnip
- Peas
- Pumpkin
- Brown Rice
- Quinoa
- Lentils
- Chicken
- Beef
- Yoghurt
If you want to add more texture to your puree, simply mash using a masher or blend for a shorter time
OTHER GREAT USES FOR SWEET POTATO PUREE- Add to Oatmeal – For a warm and comforting start to the morning! Why not try these Sweet Potato Pie Oats.
- Use in baking – Great for adding sweetness, using as a binding agent and for adding moisture to baked goods. Use in muffins, brownies and cakes.
- Add to risotto – Adds a different, yet tasty, touch to a risotto. This sweet potato and mushroom risotto looks amazing!
- Use it to make pancakes and truffles – for those kids that can’t get enough sweet potato!
- Stir into Sauces – Add some creaminess and sweetness to a range of different sauces.
- Mix into smoothies – Sweet Potato goes well with a range of smoothie ingredients and will make a smoothie ultra creamy.
- Extra Smooth Pie Topping – Great for kids with textural issues. Use it to top this Lentil and Sweet Potato Shepherds Pie
- Use as an Egg Replacement in Baking – Learn more in this egg substitution guide.
HOW TO STORE SWEET POTATO PUREE
Refrigerate- Place in an airtight container and refrigerate for up to three days.
- Spoon the puree into ice-cube trays and freeze until solid. (Freezing in ice cube trays allows you to defrost the small amounts when you need it.)
- Flexible ice cube trays work best as it is easier to pop out the frozen cubes.
- Once they’re fully frozen, quickly pop them all out and place the frozen cubes into a freezer bag or container and return to the freezer.
- Thaw in the refrigerator.
- Do not refreeze if puree has previously been frozen.
Looking for more healthy kid recipes?Sign up for my free recipe newsletter to get new family friendly recipes in your inbox each week! Find me sharing more kind-friendly inspiration on Pinterest and Instagram.
5 from 6 votes
Sweet Potato Puree
Sweet Potato Puree is a great first food for when you start weaning your baby.
However, this delicious puree shouldn't be limited just to babies. Stock some in your freezer to add extra nutrition, flavour and texture to oatmeal, sauces or baked goods.
Print Pin This
- ▢ 2 Medium Sweet Potatoes
Preheat oven to 200C / 400F and line a baking tray with baking paper/foil.
Wash and dry the potatoes. Using a fork, pierce the potatoes several times, on both sides.
Place in the oven and roast for around 50 mins (checking after 45 mins), or until the potato is wrinkled and tender.
Allow the sweet potatoes to cool for around 10 minutes, peel the potato and place the flesh in a food processor. Blend until smooth.
- If using large sweet potatoes, cut in half, lengthways, before roasting.
- The length of time needed will depend on the size and thickness of the potato.
Nutritional information is a ROUGH guide only, calculated using an online nutrition calculator.
Nutrition Facts
Sweet Potato Puree
Amount Per Serving
Calories 64
% Daily Value*
Sodium 41mg2%
Potassium 253mg7%
Carbohydrates 15g5%
Fiber 2g8%
Sugar 3g3%
Protein 1g2%
Vitamin A 10690IU214%
Vitamin C 1.8mg2%
Calcium 23mg2%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.
Course:Baby Food, Ingredient
Cuisine:Western
Keyword:Homemade Sweet Potato Puree, Sweet Potato Puree, Sweet Potato Puree for Babies
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Resources & Learn More
- Australian Sweet Potatoes
Meet Amy
Amy Whiteford runs the blog Healthy Little Foodies. She is a mum to two, has a BSc (Hons) Food Science, PGDE Primary Education and a Certificate in Childhood Nutrition. She uses her experience and knowledge to create healthy and delicious recipes for kids. Explore the site for creative ideas, tips, and inspiration! Read more
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cooking recipes and age limits
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Sweet potatoes or sweet potatoes are great choices for baby food. It is pleasant in taste (reminiscent of a mixture of potatoes and pumpkin or carrots with added sugar) and creamy texture (in the form of a puree), is liked by many babies and rarely causes allergies.
But since this product is still a curiosity in Russia, our mothers will need explanations. So at what age can you give sweet potato to children and how to cook it properly for complementary foods?
Content
- From what age to give
- The composition of the product
- Is the battery useful for children
- Can sweet potatoes cause allergies
- How to choose for children's nutrition
- Subtleties of storage
- how to prepare for primacy
- Sweet Potato Baby Recipes
- Smooth Sweet Potato Puree
- Carrot and Sweet Potato Puree
- Sweet Potato Chicken Soup
- Sweet Potato Milk Rice Porridge
- Sweet potato with peas and cauliflower
- Video: how to make sweet potato for baby food
At what age to give
American parents start giving sweet potatoes to their baby, starting at six months. This is one of the first complementary foods introduced to a baby in the US after weaning.
The first sample (1 teaspoon is enough) is offered in the form of a thin, homogeneous puree. It is easily absorbed by the body of the baby. The delicate creamy texture makes it easy for the baby to swallow and digest such food.
After that, they wait three days without introducing other new foods into complementary foods. That allows you to track the negative reaction and stop feeding sweet potatoes in time.
After about 2 months, the baby can try boiled sweet potatoes, mashed with a fork or grated on a fine grater. Almost all children like its moderately sweet taste.
After a year sweet potatoes are good to combine with rice or oats to increase the nutritional value of dishes.
Can a child eat sweet potatoes raw?
Sweet potatoes contain complex carbohydrates, so the glycemic index (GI) of the product is lower (55) than that of the usual potato (from 70).
Is sweet potato good for kids
Baby likes sweet potato puree with turmeric
Sweet potatoes can bring many health benefits to a child if they are part of a child's diet.
Key properties:
- Fights constipation. Sweet potatoes are a valuable source of fiber. 100 g of the product contains about 3 g of dietary fiber, which prevent constipation and strengthen the baby's digestive tract.
- Source of beta-carotene (provitamin A). This vitamin is essential for healthy vision. Its presence in the children's menu is a must and helps to improve eye health.
- Strengthens the immune system. Vitamins C and E in the composition increase the body's defenses, help the child fight infections.
- Good for the skin. Makes her look healthy and radiant.
- Healthy calories. Sweet potatoes contain only 0.1 g of fat at 86 kcal per 100 g. Therefore, they are among the healthy foods for babies, especially those with insufficient weight (hypotrophy). High-calorie sweet potato promotes weight gain and physical development of children.
- Prevents the development of anemia. Iron in the composition prevents anemia in a child with insufficient intake of a trace element with food or after severe blood loss (abdominal operations, injuries, etc.
). - Strengthens bones. Calcium, which is also found in sweet potatoes, is vital for the growth and development of children's musculoskeletal system.
Can sweet potatoes cause allergies
Sweet potatoes rarely cause allergic reactions in babies. That is why it is suitable for complementary foods. However, it is possible.
Signs of sweet potato allergy:
- vomiting,
- rash (including around the anus),
- diarrhea,
- bloating due to indigestion.
Vomiting and diarrhea can sometimes cause not only allergies, but also intestinal infections in the finished dish. For example, with insufficient sanitation of tubers or children's dishes.
Babies may spit out sweet potato puree when switching to solid foods for a variety of reasons.
There may be other side effects, which are usually minor and easily manageable.
Caution! With ulcerative colitis and some other serious diseases of the gastrointestinal tract, sweet potato dishes are prohibited.
Be sure to discuss the possibility of introducing sweet potatoes into complementary foods with your pediatrician.
Excessive consumption can provoke the formation of kidney stones.
How to choose baby food
The choice of food for a child's table should be taken seriously. If possible, choose organic sweet potatoes grown without the use of pesticides and other chemicals.
Here are a few tips to help you make your choice:
- Choose medium-sized tubers with firm, smooth skins. If they are not on sale, take small ones (large ones have a lot of starch).
- Set aside specimens that are too soft with brown spots on the skin, punctures, signs of rot, and emit an unpleasant odor.
- The richer the color of the potato skin (white/cream, pink, red and purple), the more valuable antioxidants the product contains.
Storage details
In this case, the refrigerator is not the right place. Sweet Potato Storage Options:
- in a covered box in the kitchen at room temperature for up to 1 week;
- in a cool pantry or cellar at +13-16°C - up to 2 weeks.
Sweet potato purée can be frozen in ice cube trays
Boiled sweet potato purée can be frozen in advance (a drop of lemon juice is added to prevent browning). It can be kept in the freezer for up to a year, but it is better not to use it for feeding children - during the defrosting process, bacteria quickly begin to multiply in the starchy mass.
How to cook for weaning
The first thing to do is wash the tubers thoroughly before peeling and cutting. Then remove the skin or leave (for baking) and thermally process (until soft) in one of the following ways:
- Baking. Preheat oven to 220°C. Pierce each tuber in several places and place on a baking sheet. Bake for 45 minutes. Cool and remove the skin.
- Cooking. Peel sweet potatoes, cut, boil in clean water.
- Pressurized (pressure cooker). Peel the sweet potato, cut into slices or cubes, place in a pressure cooker and wait for 1-2 whistles (guided by softness).
- For a couple.
Peel and cut the product, place in a double boiler and cook. - Microwave. Peeled potatoes cut into small slices and do in each hole. Place in the microwave and turn on the maximum power for about 10 minutes.
Puree cooked sweet potatoes with a blender, potato masher or regular fork. If necessary, add some boiled water.
Baby sweet potato recipes
Let's see what can be done with sweet potato for a child.
Smooth sweet potato puree
One-component sweet potato puree
Ingredients:
- 1 medium sweet potato,
- 1 glass of water or vegetable broth.
Cooking method:
- Prepare the sweet potato using any of the available methods.
- Mash while still warm.
- Add half a glass of water or vegetable stock and beat or stir well.
- Add the rest of the water/broth to make a thin, smooth puree that a child can easily swallow.
Carrot and Sweet Potato Puree
This puree is rich in vitamin A.
It is suitable for babies from 7 months old who have already become familiar with mixed foods (containing two or more ingredients).
Two-component puree with carrots and sweet potatoes
Ingredients:
- 1 medium sweet potato,
- 1 medium carrot,
- 1 glass of water or vegetable stock.
Method of preparation:
- Thoroughly washed and peeled carrots, grate, and peeled sweet potatoes cut into small pieces.
- Boil them together in the same water until soft.
- Cool and puree.
Sweet potato chicken soup
This dish contains a nutritious broth rich in protein. But it is only suitable for children who are accustomed to non-vegetarian food.
Sweet Potato Chicken Soup
Ingredients:
- 100 g lean chicken mince,
- 5 cups water,
- 1 cup boiled sweet potato.
Cooking method:
- Boil the minced chicken in a saucepan with a little water.
Don't forget to skim off excess fat while boiling. - Transfer the boiled sweet potato to a blender and add the prepared chicken broth to it.
- Blend until smooth.
- If the soup is too thick, add boiled water.
Rice porridge with milk and sweet potatoes
This recipe is rich in dietary fiber, which helps prevent constipation. It is also a healthy dessert option for toddlers without the use of sugar.
Sweet potato rice porridge for children
Ingredients:
- 1 cup rice
- 4 medium sweet potatoes
- 3 cups water
- 1 cup breast, goat, coconut or cow milk.
Cooking method:
- Boil diced sweet potatoes and rice in a little water.
- 10-15 minutes after boiling (when the food is half cooked), add milk and stir.
- Let stand 10-15 minutes.
- Cool slightly to serve to a child.
Sweet potato with peas and cauliflower
Another great recipe for babies from 7 months old.
The dish has absorbed the virtues of three vegetables: sweet potatoes, peas and cauliflower.
Sweet potato puree with green peas and cauliflower
Ingredients:
- 1 medium sweet potato,
- 1/4 cup green peas,
- 1/2 cup cauliflower flowers, 9013 water
- (depending on desired consistency).
How to cook:
- Wash, peel and dice sweet potatoes.
- Boil all vegetables in water.
- Allow the mixture to cool slightly.
- Blend with a blender until smooth.
Video: how to make sweet potatoes for baby food
Sweet potatoes also combine with other foods suitable for baby food, such as apples, pumpkin, zucchini, legumes, corn, cabbage and broccoli.
Nutritionists recommend pairing high-carbohydrate sweet potatoes with high-fiber greens (spinach, dill, and parsley).
More recommendations and recipes in our Instagram. We look forward to visiting!
Parsley for children: from what age can it be given.
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Author: Yakusheva Tatyana
Sweet potato puree for children and adults based on Jamie Oliver
An alternative to mashed potatoes is a healthy, tasty, slightly sweet sweet potato puree. Sweet potatoes are highly respected by popular British chef Jamie Oliver. He often prepares a variety of sweet potato dishes: baked sweet potato and quinoa salad, cream soup, stuffed potatoes, or served as a side dish.
What is sweet potato and what does sweet potato taste like? Sweet potato has a pronounced sweet taste. Therefore, the vegetable is often called the sweet potato. The taste of sweet potato is similar to potatoes with sugar and pumpkin, or with carrots.
Sweet potatoes for children: the first complementary food for a child
In contrast to potato tubers familiar to us from childhood, sweet potato does not belong to the nightshade family.
Solanaceae, in recent times, it is customary to blame for all sins, or rather, inflammatory diseases. In fact, tomatoes, eggplants, potatoes, and other vegetables of the same genus contain a pro-inflammatory “component” called histamine. Therefore, it is not recommended to use nightshade often. There is no such problem with sweet potatoes, histamine in sweet potatoes is 100% absent.
But it is also not recommended to go over the amount of carbohydrates, so sweet potato puree is better to alternate with other side dishes, for example: zucchini and potato puree, cauliflower puree, chickpeas and so on. Ideal combination for an adult: mashed sweet potatoes with protein and fiber, for example, with tofu, legumes, mushrooms + cabbage, spinach, kale, broccoli, chard, parsley.
Sweet potato puree is perfect for a baby from the moment the first weaning starts. First you need to give the child a little try, look at the reaction. Track not only the reaction to taste, but also a possible allergy.
The response to a new complementary food may be within 3 days. Therefore, the next product should be administered after three days.
Ingredients
- 1 kg sweet potato,
- Water,
- 250 ml coconut milk (or cow),
- 25 g butter or margarine (vegan option),
- 3-4 sprigs of fresh parsley,
- Salt.
If you are making sweet potato puree for a baby, then use a dairy product that is guaranteed to be free of allergies or intolerances. Usually, coconut milk, as well as goat milk, is perfectly tolerated by babies. But cow, not everyone is digested. The same problem occurs with soy milk.
Jamie Oliver Step by Step Recipe
- Peel the sweet potato and cut off the black spots on the root. Slice the way you would normally cut a mashed potato.
