Baby’s—excuse us, toddler’s—first birthday is a huge milestone, and it comes with a lot of changes. Your little one has likely formed plenty of opinions by now, including about what they eat. It’s a pivotal time, since you’re likely transitioning to food being their primary source of nutrition, rather than breast milk or formula—and possibly transitioning to cow’s milk as well.

It can be tough to think of 1-year-old food ideas, especially if your child is on the picky side. But the good news is, food for one year olds doesn’t need to be complicated: It’s more than OK to serve your toddler easy-to-eat versions of what you’re eating. “I'm a big fan of making some of whatever you’re making for your baby too,” says Catherine McCord, chef, cookbook author and founder of Weelicious.com.

With that in mind, check out some of our favorite recipes for 1-year-olds ahead.

In this article:
What foods and nutrients do 1-year-olds need?
5 meal ideas for 1-year-olds

What Foods and Nutrients Do 1-Year-Olds Need?

Solid food is playing a bigger role than ever now. One-year-olds are typically starting the transition from bottle to cup, and usually weaning from formula or breast milk to whole milk, says Katie Lockwood, MD, MEd, a pediatrician at Children’s Hospital of Philadelphia. “They’re also cutting back their milk intake to around 16 to 22 ounces a day, so they’re getting more calories from their solid food intake,” she says.

Kate Vance, CNSC, RD, CD-N, a registered dietician at Connecticut Children’s, recommends offering your one-year-old three meals a day, with two to three snacks. Lockwood agrees, adding that your toddler should be eating “a variety of foods, similar to an adult diet.” (Keep in mind that you can now feed your child foods that contain honey if you want, according to the American Academy of Pediatrics (AAP).)

5 Meal Ideas for 1-Year-Olds

If you’re looking for new 1 year old food ideas, you’ve come to the right place. These recipes for 1 year olds are not only delicious, but healthy and well-balanced. (Bonus: Your whole family will enjoy them too!)

Slow cooker black-eyed peas

Beans are a great plant-based source of protein, and this dish from Weelicious is surprisingly easy to put together. Serve it as-is or use it as a side.

You’ll need:

1 pound dried black-eyed peas
1 diced small onion
1 diced red, orange or yellow bell pepper
1/2 cup chopped Canadian bacon
2 garlic cloves
6 cups water
1 chicken or beef bouillon cube
1/2 tsp. kosher salt
1 bay leaf

Steps:

Prep your ingredients.
Add the ingredients to your slow cooker.
Turn the slow cooker on to low and cook for 5 to 6 hours (beans will be tender when they’re done).

Banana wheat germ muffins

A big perk of these muffins: They can do double-duty as a quick breakfast or snack. The bananas also add natural sweetness—and now that your little one can eat honey, you can see how they like it.

You’ll need:

1 cup all-purpose flour
1 cup wheat germ
1 tsp. baking soda
1/2 tsp. baking powder
1 tsp. kosher salt
3 medium-sized very ripe bananas, mashed
1 banana to slice for toppings
1/2 cup agave or honey
3 tbl. vegetable oil
1 tbl. vanilla
1 large egg

Steps:

Preheat oven to 350°F.
Mix flour, wheat germ, baking powder, baking soda and salt in a bowl.
Blend three ripe bananas, agave, oil, vanilla and egg with a hand mixer or standing mixer.
Slowly stir in the dry ingredients, taking care not to overmix.
Grease or line muffin cups. Fill each 3/4 full with the batter.
Place banana slices, about ¾-inch thick, on top of each muffin.
Bake for 15 minutes for mini muffin cups or 20 minutes for regular muffin cups, or until a toothpick comes out clean.
Cool the muffins before serving.

Cheesy spinach chicken patties

These protein-packed patties from My Little Brick House are great to reheat and eat on demand. They’re also an excellent option to pack in your toddler’s lunchbox.

You’ll need:

1 lb. ground chicken
1 cup finely chopped fresh spinach
1 cup shredded cheese of choice
2 large eggs
1/2 tsp. salt
1/4 tsp. black pepper
1/2 tsp. garlic powder
Olive oil

Steps:

Mix the chicken, spinach, cheese, eggs, salt, pepper and garlic powder.
Form patties with your hands using about ¼ cup of the mixture.
Heat a large skillet to medium heat.
Add olive oil to the pan.
Cook the patties for about 3 minutes per side, or until each side is golden brown.
Remove the patties from heat and place them on a paper towel to absorb excess oil.
Cool before serving.

Avocado egg toast

Adults can’t get enough of avocado toast—and your toddler won’t be able to resist it either! This recipe from Baby FoodE adds hardboiled egg, which packs a protein punch.

You’ll need:

1 avocado
1 egg
1 piece of whole-wheat toast

Steps:

Hardboil an egg in boiling water, for about 10 to 12 minutes.
Lightly toast the bread.
Slice the avocado and scoop out the insides. Using a fork, smash the avocado until smooth.
Peel the hardboiled egg and chop the egg into small pieces.
Spread the avocado on the toast.
Sprinkle the hardboiled egg on top, and serve.

Sweet potato black bean enchiladas

These enchiladas have a little bit of everything—protein, fiber and complex carbohydrates to help your little one fill up and to support good digestion.

You’ll need:

2 large, baked sweet potatoes
1/2 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. ground cumin
1/2 tsp. kosher salt
1 15-oz. can black beans, drained and rinsed
1 1/2 cups shredded Mexican blend cheese
1 12-oz. can enchilada sauce
6 large flour tortillas, or 12 corn tortillas

Steps:

Preheat the oven to 400°F.
Wash the sweet potatoes and poke them repeatedly with a fork, before placing them on a foil-lined baking sheet. Put them in the oven for about an hour, or until the potatoes are tender.
Lower the oven’s temperature to 350°F.
Remove the potatoes from the oven and let them cool slightly. Then, slice them down the middle and scoop out the insides.
Add garlic powder, onion powder, cumin, salt, black beans and 1 cup of cheese to the sweet potato pulp. Mix well to combine.
Put half of the enchilada sauce into a baking dish (9 by 11 inches is ideal).
Spoon about ½ cup of the sweet potato mixture into each tortilla. Roll the tortillas.
Put the rolled tortillas seam side down into the dish and pour the rest of the enchilada sauce on top.
Cover the dish with foil and bake for 15 minutes.
Take off the foil and sprinkle the tortillas with cheese.
Bake the dish uncovered for 15 more minutes or until the cheese is melted and browned.

With lots more finger foods and recipes that adults will love too, food for one year olds can be a lot of fun. Take note of what your little one loves, so you can add these dishes to your family’s regular meal rotation in the future.

Plus, more from The Bump:

Best Baby Food Recipes for 10- to 12-Month-Olds

Food for BLW: Your Guide to Baby-Led Weaning Recipes

How to Help Your Picky Eater Explore New Foods