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Real food for every little stage

A free preview of the recipe collection inside the app. From smooth first purees to chunkier family meals — simple, nutritious, and baby-approved.

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Free preview — 25 recipes across 3 stages. The Munch Sprouts app includes the full, ever-growing library — organised by age, searchable, and paired with food tracking for your baby.

Recipes by age

Pick a stage below or scroll through all three. Every recipe is written with safety and simplicity in mind.

01

4–6 Months

Smooth purees to introduce your baby to their very first flavours.

7 recipes →

02

6 Months+

Soft textures and simple family meals as confidence grows.

11 recipes →

03

10 Months+

Chunkier textures and bolder flavours for adventurous eaters.

7 recipes →
4–6 Months

First flavours

Smooth, single-ingredient purees that introduce your baby to the world of real food. Keep portions small and watch for any reactions when trying new ingredients.

A creamy, nutrient-dense puree perfect for introducing new flavours. Peas, avocado and basil make a vibrant first combination.

Ingredients

  • 150g frozen peas
  • 1 ripe avocado
  • 8–10 fresh basil leaves
  • Water to blend

Method

  1. Cook the peas according to packet instructions.
  2. Drain the peas and place in a blender.
  3. Scoop out the avocado and add to the blender with the basil leaves.
  4. Blend until smooth, adding water until you reach the desired consistency.
  5. Spoon into ice cube trays and freeze.

Tips & Notes

  • Keep in fridge for up to 2 days or freeze for up to 3 months.
  • Avocado can brown — serve fresh or freeze promptly.
  • A great source of healthy fats and vitamin C.

A beautiful vibrant puree with a naturally sweet flavour. Great for introducing a wider range of vegetables early on.

Ingredients

  • 1 small aubergine
  • 1 red pepper
  • 1 medium sweet potato
  • Olive oil
  • Water to blend

Method

  1. Preheat oven to 200°C.
  2. Chop the aubergine, pepper and sweet potato into chunks.
  3. Drizzle with olive oil and roast for 20 minutes until soft.
  4. Allow to cool slightly then blend until smooth, adding water to loosen.
  5. Spoon into ice cube trays and freeze.

Tips & Notes

  • Remove pepper skin after roasting for a smoother puree.
  • Freeze in portions for up to 3 months.
  • Rich in beta-carotene and vitamin C.

A gentle green puree combining the natural sweetness of squash with nutritious broccoli, courgette and a hint of mint.

Ingredients

  • 200g butternut squash, peeled and chopped
  • 100g broccoli florets
  • 1 small courgette, chopped
  • 4–5 fresh mint leaves
  • Water to steam and blend

Method

  1. Steam the butternut squash for 10 minutes until soft.
  2. Add the broccoli and courgette and steam for a further 5 minutes.
  3. Transfer to a blender with the mint leaves.
  4. Blend until completely smooth, adding cooking water to reach desired consistency.
  5. Cool and freeze in portions.

Tips & Notes

  • Use the steaming water when blending to retain nutrients.
  • Mint can be left out if preferred.
  • Freezes well for up to 3 months.

A wonderfully sweet and vibrant orange puree. Makes a large batch that freezes brilliantly for busy days ahead.

Ingredients

  • 400g butternut squash, peeled and chopped
  • 200g carrots, peeled and chopped
  • 100g frozen sweetcorn
  • Water to steam and blend

Method

  1. Steam the butternut squash and carrots together for 15 minutes.
  2. Add the sweetcorn and steam for a further 5 minutes.
  3. Blend until completely smooth, adding water to reach desired consistency.
  4. Cool, then spoon into ice cube trays and freeze.

Tips & Notes

  • Makes a large batch — perfect for batch cooking.
  • Naturally sweet so babies tend to love it.
  • Freezes well for up to 3 months.

Don't let the reputation fool you — babies who try brussels sprouts early often love them. Introducing bitter flavours now builds a more adventurous palate later.

Ingredients

  • 500g brussels sprouts, trimmed and halved
  • Water to steam and blend

Method

  1. Steam the brussels sprouts for 12–15 minutes until very tender.
  2. Transfer to a blender and blend until completely smooth.
  3. Add cooking water gradually to reach a smooth consistency.
  4. Cool and freeze in ice cube trays.

Tips & Notes

  • A great source of folate and vitamin K.
  • Mix with a sweeter puree if baby seems unsure.
  • Makes a very large batch — ideal for the freezer.

A classic first food. Naturally sweet and smooth, carrot puree is a wonderful introduction to vegetables.

Ingredients

  • 3 medium carrots, peeled and chopped
  • Water to steam and blend

Method

  1. Steam the carrots for 12–15 minutes until completely soft.
  2. Blend until smooth, adding cooking water to reach the desired consistency.
  3. Cool and serve or freeze in portions.

Tips & Notes

  • Great first food — naturally sweet and easy to digest.
  • Rich in beta-carotene.
  • Combine with apple or parsnip to vary the flavour.

Simple, nutritious and brilliantly green. Introducing broccoli early helps build a taste for greens that can last a lifetime.

Ingredients

  • 200g broccoli florets
  • Water to steam and blend

Method

  1. Steam broccoli florets for 8–10 minutes until very tender.
  2. Blend until smooth, adding cooking water to loosen.
  3. Cool and serve or freeze in ice cube trays.

Tips & Notes

  • Packed with folate, vitamin C and iron.
  • Mix with carrot or sweet potato to sweeten if needed.
  • Use fresh or frozen broccoli.

Unlock the full recipe library

These 7 purees are just the beginning. The Munch Sprouts app includes dozens more stage-one recipes — plus the tools to track every meal, mood and milestone.

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6 Months+

Building confidence

Softer textures, more varied flavours and early finger foods. Meals your baby can explore — and that the whole family might enjoy too.

A cheerful, nutrient-packed breakfast to start the day. Creamy banana-oat base with fruit for natural sweetness.

Ingredients

  • 2 tbsp porridge oats
  • 120ml whole milk or dairy-free alternative
  • 1 small banana, mashed
  • Handful of blueberries or raspberries
  • 1 tsp full-fat yoghurt

Method

  1. Place oats and milk in a small saucepan over medium heat.
  2. Stir continuously until thickened, about 5 minutes.
  3. Remove from heat and stir in the mashed banana.
  4. Lightly crush the berries and stir through.
  5. Top with a small spoonful of yoghurt and leave to cool before serving.

Tips & Notes

  • Ensure oats are fully cooked and soft.
  • Serve warm, not hot.
  • Vary the fruit to keep things interesting.

Soft, creamy scrambled egg with a hint of chives. A brilliant protein-rich breakfast that comes together in minutes.

Ingredients

  • 1 medium egg
  • 1 tbsp whole milk
  • Small pinch of fresh or dried chives
  • A little unsalted butter

Method

  1. Whisk the egg and milk together in a small bowl.
  2. Melt a little butter in a small pan over low heat.
  3. Add the egg mixture and stir gently with a spatula until just set.
  4. Sprinkle with chives and leave to cool slightly before serving.

Tips & Notes

  • Cook on low heat for a softer texture.
  • Eggs must be fully cooked for babies.
  • Serve on soft toast soldiers for finger food practice.

Introducing spices early is a brilliant idea. This mild, fragrant curry is a wonderful gateway to world flavours — no salt, no chilli.

Ingredients

  • 100g chicken breast, finely chopped
  • 1 small onion, finely diced
  • 1 small carrot, grated
  • 50g frozen peas
  • 1/2 tsp mild curry powder
  • 100ml no-added-salt chicken stock
  • 2 tbsp full-fat coconut milk
  • Spray oil

Method

  1. Spray a small pan with oil and soften the onion over medium heat for 5 minutes.
  2. Add the curry powder and stir for 1 minute.
  3. Add the chicken and cook through, about 8 minutes.
  4. Stir in the carrot, peas, stock and coconut milk.
  5. Simmer for 10 minutes until everything is cooked and tender.
  6. Blend or mash to the texture your baby can manage, and cool before serving.

Tips & Notes

  • Use mild curry powder only — no chilli.
  • Ensure chicken is fully cooked through.
  • Serve with soft rice or blend for a smoother texture.

A comforting baked dish packed with protein and vegetables. Soft and easy to serve in small pieces for self-feeding practice.

Ingredients

  • 100g frozen peas
  • 80g low-salt ham, finely chopped
  • 2 eggs
  • 100ml whole milk
  • 50g grated cheese
  • 1 tsp dried mixed herbs

Method

  1. Preheat oven to 180°C. Grease a small baking dish.
  2. Cook peas according to packet instructions and drain.
  3. Whisk eggs and milk together in a jug.
  4. Scatter ham, peas and cheese into the dish.
  5. Pour egg mixture over and sprinkle with herbs.
  6. Bake for 20–25 minutes until set and golden.
  7. Cool completely before cutting into small pieces.

Tips & Notes

  • Choose the lowest-salt ham available.
  • Ensure fully set before removing from oven.
  • Freezes well — cut into portions first.

A hearty, warming hotpot with tender vegetables in a creamy sauce. Perfect for batch cooking and freezing in portions.

Ingredients

  • 150g diced chicken or lamb
  • 1 small leek, finely sliced
  • 2 medium carrots, diced
  • 200g potatoes, peeled and diced
  • 200ml no-added-salt stock
  • 3 tbsp full-fat creme fraiche
  • 1 tsp dried thyme

Method

  1. Gently fry the leek in a little oil until softened.
  2. Add the meat and brown on all sides.
  3. Add carrots, potatoes, stock and thyme.
  4. Bring to the boil then simmer for 25 minutes until everything is tender.
  5. Stir in the creme fraiche and cook for 5 more minutes.
  6. Mash or blend to the texture your baby can manage. Cool before serving.

Tips & Notes

  • Ensure meat is fully cooked through.
  • Freezes well for up to 3 months.
  • Adjust texture depending on your baby's stage.

Soft little savoury cakes packed with cheese and mushroom. Brilliant as finger food and a firm family favourite for batch days.

Ingredients

  • 150g mushrooms, finely chopped
  • 80g grated cheese
  • 2 eggs
  • 100g self-raising flour
  • 80ml whole milk
  • 1 tsp dried mixed herbs
  • Spray oil

Method

  1. Preheat oven to 180°C. Line a muffin tin with cases.
  2. Fry mushrooms in a little spray oil until the moisture has evaporated. Set aside to cool.
  3. Whisk eggs and milk in a bowl.
  4. Stir in flour, cheese, herbs and cooled mushrooms until combined.
  5. Spoon into muffin cases and bake for 20–25 minutes until golden.
  6. Cool fully on a wire rack before serving.

Tips & Notes

  • Cook mushrooms thoroughly to remove excess moisture.
  • Cool completely before serving.
  • Freeze well — defrost in the fridge overnight.

Creamy, naturally sweet and packed with healthy fats. Ready in seconds and perfect on toast or as a standalone finger food.

Ingredients

  • 1 ripe avocado
  • 1 small ripe banana
  • Squeeze of lemon juice (to prevent browning)

Method

  1. Scoop the avocado flesh into a bowl.
  2. Add the banana and a small squeeze of lemon juice.
  3. Mash together with a fork until smooth or slightly chunky depending on your baby's stage.
  4. Serve immediately on soft toast or as a dip.

Tips & Notes

  • Best served fresh — avocado browns quickly.
  • Great on soft wholemeal toast for finger food practice.
  • Rich in healthy fats and potassium.

Flaky, soft and full of omega-3s. Introducing fish early is great for brain development and broadening taste preferences.

Ingredients

  • 200g skinless white fish fillet (cod, haddock or pollock)
  • 1 tbsp olive oil
  • 1 tsp dried mixed herbs
  • Squeeze of lemon juice

Method

  1. Preheat oven to 180°C.
  2. Place fish in a small baking dish. Drizzle with olive oil and lemon juice. Sprinkle with herbs.
  3. Bake for 15–18 minutes until the fish flakes easily.
  4. Check carefully for bones before serving.
  5. Flake into small pieces and cool before serving.

Tips & Notes

  • Always check thoroughly for bones before serving.
  • Fish is fully cooked when it flakes easily.
  • Serve with soft mashed potato for a complete meal.

These little egg bites are perfect finger food — soft, savoury and endlessly adaptable. Great hot or cold.

Ingredients

  • 4 medium eggs
  • 100ml whole milk
  • 50g grated cheese
  • 50g frozen peas or sweetcorn
  • 1 tsp dried mixed herbs

Method

  1. Preheat oven to 180°C. Grease a mini muffin tin well.
  2. Whisk eggs and milk together in a jug.
  3. Stir in cheese, vegetables and herbs.
  4. Pour into the muffin tin, filling each hole about three-quarters full.
  5. Bake for 15–18 minutes until set and golden.
  6. Cool completely before removing from tin.

Tips & Notes

  • Grease the tin well to prevent sticking.
  • Vary the vegetables each time to introduce new flavours.
  • Store in the fridge for up to 2 days or freeze.

Gently steamed fruit that makes a perfect pudding or snack. Soft enough for younger babies, flavourful enough for toddlers.

Ingredients

  • 2 eating apples, peeled, cored and sliced
  • 2 pears, peeled, cored and sliced
  • Pinch of cinnamon (optional)

Method

  1. Place apple and pear slices in a steamer basket.
  2. Steam for 8–10 minutes until completely soft.
  3. Sprinkle with a tiny pinch of cinnamon if using.
  4. Serve as soft chunks for self-feeding or mash to a puree.
  5. Cool before serving.

Tips & Notes

  • Choose ripe fruit for the best natural sweetness.
  • Brilliant as a topping for yoghurt or porridge.
  • Freeze in portions for up to 3 months.

A comforting classic made baby-friendly. Flaky fish in a creamy sauce topped with soft mash — a real dinnertime winner.

Ingredients

  • 150g skinless white fish or salmon
  • 200g potatoes, peeled and chopped
  • 100ml whole milk
  • 1 tbsp unsalted butter
  • 50g frozen peas
  • 1 tsp dried dill or parsley

Method

  1. Poach fish in milk over medium heat for 8 minutes. Reserve the milk.
  2. Flake the fish, checking carefully for bones. Set aside.
  3. Cook potatoes until tender. Drain and mash with butter and a little of the reserved milk.
  4. Cook peas and stir through the flaked fish with the herbs and a little poaching milk to make a sauce.
  5. Top with mashed potato and serve warm.

Tips & Notes

  • Always check for bones before serving.
  • Adjust mash consistency with extra milk if needed.
  • Freezes well — portion before freezing.

More than 11 recipes at this stage

The app includes a constantly growing collection of 6-month+ recipes, with filters for allergies, dietary needs and cooking time.

Download on the App Store Get it on Google Play
10 Months+

Adventurous eaters

Chunkier textures and bolder flavours as your baby moves towards family mealtimes. Finger foods, snacks and simple shared dishes.

Simple cheesy pitta pizzas that older babies love. Ready in minutes and endlessly customisable with whatever toppings you have.

Ingredients

  • 1 wholemeal pitta bread
  • 2 tbsp tomato puree
  • 15g cheese (or dairy-free alternative), grated

Method

  1. Spread the tomato puree on the pitta bread.
  2. Sprinkle with cheese.
  3. Grill or air-fry until cheese has melted but the pitta is still soft.
  4. Cut into finger-sized pieces.
  5. Leave to cool slightly before serving.

Tips & Notes

  • Swap pitta and cheese for gluten-free or dairy-free alternatives if needed.
  • Ensure pitta remains soft for safe chewing.
  • Allow to cool before serving.

Quick, protein-rich breakfast pancakes with a savoury twist. Great for little hands to pick up and dip.

Ingredients

  • 1 medium egg
  • 50g reduced sugar and salt baked beans
  • 20g self-raising flour
  • 1/2 tsp smoked paprika
  • Fresh chopped chives
  • Spray oil

Method

  1. Whisk together the flour, egg and paprika in a bowl.
  2. Stir in the beans and chopped chives.
  3. Heat a pan over low heat with a little spray oil.
  4. Drop 1 tbsp of mixture per pancake into the pan.
  5. Cook for about 2 minutes on one side only.
  6. Serve with steamed fruit or avocado. Refrigerate and use within 2 days.

Tips & Notes

  • Cook on low heat to avoid burning.
  • Serve warm, not hot.
  • Store in the fridge for up to 2 days.

A brilliant storecupboard meal that comes together quickly and makes great use of leftovers. Hearty, smoky and satisfying.

Ingredients

  • 1/2 tin reduced-salt baked beans
  • 1 small onion, diced
  • 1 cooked potato, diced
  • 2 tbsp sweetcorn
  • 1 tsp smoked paprika
  • Spray oil

Method

  1. Fry the onion in a little spray oil over medium heat until soft.
  2. Stir in the beans and paprika.
  3. Add the diced potato and sweetcorn.
  4. Stir and heat through until everything is piping hot.
  5. Leave to cool before portioning.

Tips & Notes

  • Add cooked meat if your baby enjoys it.
  • Ensure all ingredients are cut into safe-sized pieces.
  • Mash slightly for younger babies if needed.

A fresh, herby pasta using a vibrant green bean and basil sauce. Simple ingredients, big flavour and a lovely introduction to pasta shapes.

Ingredients

  • 125g green beans
  • 16g fresh basil
  • 1 small garlic clove
  • 70g onion, finely diced
  • 100g pasta shells
  • 5ml olive oil

Method

  1. Blend the green beans until smooth. Set aside.
  2. Heat olive oil in a pan. Add the finely diced onion and garlic and cook until softened and lightly browned.
  3. Add the basil leaves and green bean puree. Stir to combine.
  4. Cook pasta until very soft. Drain and stir through the sauce.
  5. Sprinkle with grated cheese or a dairy-free alternative to serve.

Tips & Notes

  • Cook pasta until soft for younger babies.
  • Blend the sauce smoother if needed.
  • Serve warm.

A comforting gratin that's perfect for exploring new textures. Creamy cheese sauce over layered potato and broccoli — mash it for younger babies or serve in soft chunks.

Ingredients

  • 120g broccoli florets
  • 450g potatoes, thinly sliced
  • 100ml whole milk
  • 70ml single cream
  • 50g cheese, grated

Method

  1. Preheat oven to 190°C.
  2. Gently heat the milk and cream together, then add the cheese and stir until melted.
  3. Layer potato slices in the bottom of a baking dish.
  4. Scatter broccoli evenly over the potato, then top with remaining potato.
  5. Pour the cheese sauce over the top.
  6. Bake for 35 minutes until cooked through and golden on top.
  7. Mash finely for younger babies or serve in soft pieces for older ones.

Tips & Notes

  • You can cook with whole milk from 6 months, though it shouldn't be a main drink until 12 months.
  • Slice potatoes thinly for even cooking.
  • Allow to cool before serving.

A breakfast top-up or on-the-go snack that's soft enough for little hands and packed with slow-release energy from oats.

Ingredients

  • 40g porridge oats
  • 175ml whole milk or milk of choice
  • 15g raisins or dried fruit, very finely chopped
  • 1/2 tsp ground cinnamon
  • 10g unsalted butter

Method

  1. Place oats and milk in a saucepan. Bring to the boil then reduce heat and simmer for 8 minutes, stirring frequently, until very soft and thick.
  2. Stir in the raisins and cinnamon. Spread onto a lined baking sheet in an even layer about 1cm thick.
  3. Cover and chill for 30 minutes until set.
  4. Cut into finger-sized pieces.
  5. Melt butter in a pan and cook the bars for 3 minutes each side until golden. Cool before serving.

Tips & Notes

  • Ensure dried fruit is very finely chopped.
  • Cool before serving.
  • Store in the fridge if not eaten immediately.

A warm, fruity breakfast bowl with banana, berries and a dollop of yoghurt. Simple to make, naturally sweet and endlessly adaptable.

Ingredients

  • 2 tbsp (20g) porridge oats
  • 120ml full-fat milk or dairy alternative
  • 1/4 medium banana
  • 10g frozen berries of your choice
  • 1 tsp plain full-fat yoghurt or dairy alternative

Method

  1. Add oats and milk to a saucepan and heat, stirring constantly, until thickened.
  2. Reduce heat and simmer for 2–3 minutes until oats are cooked.
  3. Mash the banana and stir in with the berries. Heat through until the berries are completely soft.
  4. Add a little extra milk if a runnier consistency is preferred.
  5. Pour into a bowl, add yoghurt and serve with banana pieces on the side.

Tips & Notes

  • Ensure berries are fully softened before serving.
  • Serve warm, not hot.
  • Adjust consistency with extra milk as needed.

Hundreds more recipes in the app

These 25 recipes are just a preview. The Munch Sprouts app gives you the full library — with food tracking, milestone logging, and personalised suggestions for your baby's stage. Free to download.

Download on the App Store Get it on Google Play