Top 17 Superfoods For Toddlers & How to Serve Them

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Superfoods For Toddlers: Avocado halves stuffed with tomato, cheese, cilantro, cucumber, and pomegranate

Superfoods For Toddlers

Your child is now at the age that she can’t rely on breast milk or formula – the task of making sure your toddler has adequate nutrition is a daunting one, but you’ve come to the right place! Here is a list of the top 17 superfoods for toddlers, along with delicious tips on serving them that your toddler will love.



These versatile fruits are one of my favorite superfoods for toddlers. They are rich in both protein and healthy fat (the kind that helps prevent heart disease). Peeled and mashed, you can slip them into practically any dish. Their mild flavor makes them taste delicious in both sweet and savory recipes. 

Try combining avocado and banana in the blender with a splash of your choice of milk and some cocoa powder. Your toddler will love this healthy banana pudding, and it’s effortless to make.


Spinach is loaded with iron and fiber, as well as manganese (a mineral that helps form connective tissue and bones).

Blend spinach with berries, bananas, and Greek yogurt for a delicious, nutrient-packed smoothie that both you and your toddler can enjoy.


Carrots and other orange fruits and veggies are packed with beta-carotene, a nutrient that is great for your vision. They are also rich in potassium and vitamins C, K, B9, and B6.

Try hiding some mashed carrots in mac&cheese. The cheese will mask their orange color, and with their mild flavor, your toddler won’t even notice!

Sweet Potato

These sweet root veggies are a great source of potassium, vitamin C, fiber, and beta-carotene, making them one of the top superfoods for toddlers.

Mashed sweet potatoes mixed with butter, cinnamon (and some added fruit like banana if your toddler prefers sweeter foods)  will make a delicious Fall treat for your little one.

Butternut Squash

Rich in beta-carotene, fiber, potassium, B-vitamins, and folate, and omega-3 fatty acids, toddlers love the sweet flavor of this tasty squash.

Try serving it to your toddler steamed, mashed, and with cheese for a delicious, autumn comfort dish.

Superfoods For Toddlers: Roasted butternut squash with rosemary


Legumes (chickpeas, lentils, black beans, etc.) are high in fiber, protein, and iron. 

Chickpeas have a mild flavor, making them easy to use in both sweet and savory recipes. My daughter loves this tasty twist on hummus, with this five-minute chocolate hummus recipe


These are bursting with vitamin K, along with vitamins A, B, and C, folic acid, and fiber.

Try blending some peas with fruit and yogurt for a tasty smoothie or adding them to guacamole. Their sweet, mild flavor makes them versatile, and both parents and toddlers love them!



Blueberries, blackberries, and raspberries are packed with vitamins C and E as well as fiber. They make excellent finger foods for toddlers, and they taste delicious!

Try putting berries on top of yogurt, hot and cold cereals, or in a smoothie, if you want to try something new with them.


These are rich in carbs and potassium, and make a delicious, easy snack for your toddler. They even come pre-packaged! Make sure to cut them lengthwise when serving them to your child, so they aren’t a choking hazard.

Mix one mashed ripe banana with two eggs and cook in a frying pan for some delicious, simple banana pancakes both you and your toddler will love.



While they’re obviously an excellent protein source, eggs are also high in zinc, vitamins A, D, E, and B12, as well as choline.

My daughter loves here eggs fried or in a cheesy omelet (with hidden veggies, of course). 


This protein-packed superfood is rich in vitamin B6, and toddlers love its mild flavor.

Chicken has endless delicious recipes, but my daughter’s favorite way to eat chicken is in these healthy, oven-baked chicken tenders.


It’s filled with omega-3 fatty acids and vitamins such as D and B2 and is rich in calcium and phosphorus. Fish is an excellent source of minerals, such as iron, zinc, iodine, magnesium, and potassium. 

Fish tastes amazing oven-baked or cooked on the stovetop. My toddler loves these easy fish cakes.

Red Meat

Red meat is loaded with iron and delicious flavors.

There are so many ways to prepare red meat. Try making beef stew or having taco night. Your toddler will love it!


Brown Rice

This is a great healthy carb for your toddler. Brown rice also contains some protein, minerals, and B vitamins. Don’t get it confused with its much less nutritious cousin, white rice.

Rice makes a delicious side to any meal, or you could try making healthy rice pudding. My daughter loves this recipe!


Pasta is loaded with complex carbohydrates, making it a great way to get long-term energy. Whole-grain pasta is the healthiest option and tastes just as good.

Spaghetti, ravioli, and mac&cheese are but a few of the many mouth-watering recipes that include pasta.


Greek Yogurt

Yogurt is an excellent source of protein, calcium, probiotics, and healthy fats. Whole milk yogurt is best for your toddler because little ones need healthy fats in their diet.

Try topping yogurt with berries, mixing it with jam or granola, or mixing it in a smoothie.

Superfoods For Toddlers: Greek yogurt with granola, nuts, and berries


While we all know cheese is an excellent source of calcium, it also contains protein, vitamin B2, and healthy fats.

As for recipes, I’ve never been able to think of a savory food that tastes bad with cheese. Let me know if you can think of one! Your toddler will love this healthy butternut squash mac&cheese recipe.


I’d love to hear your thoughts on my top 17 superfoods for toddlers. Let me know how the recipes turned out, or if you have any great ideas to get our picky toddlers to eat healthy foods.

If you enjoyed this article, check out my article on 11 Creative Social Distancing Activities for Toddlers.

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Catherine Claesson

I'm a mom with a beautiful baby girl and a blog dedicated to sharing the best, most accurate momming tips, based on personal experience and lots of research.

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