Healthy Nigerian Meals for Babies 6–12 Months and Recipes

Introducing Nigerian foods to babies is one of the best ways to build strong, healthy eating habits early. Between 6–12 months, babies need meals that are soft, nutrient-dense, iron-rich, and gentle on the stomach.

This guide includes nutritionist-approved Nigerian meals, age-appropriate textures, and detailed recipes you can start using today.

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1. When Can Babies Start Eating Solid Nigerian Foods?

Babies can start solids at 6 months, according to paediatric guidelines.

Your baby is ready if they:

• Sit with little support

• Show interest in food

• Open their mouth for a spoon

• Have good head and neck control

Before 6 months, babies should take only breast milk or formula.

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2. Nutrients Babies Need Between 6–12 Months

For healthy growth and brain development, focus on:

✔ Iron

Prevents anaemia and supports brain development
Sources: beans, egg yolk, chicken, millet, fish

✔ Healthy fats

Supports brain growth
Sources: avocado, eggs, coconut milk, peanut paste (thin & age-appropriate)

✔ Protein

Builds strong muscles
Sources: fish, beans, lentils, chicken

✔ Complex carbs

For energy
Sources: sweet potatoes, plantain, millet, oats, rice

✔ Vitamins & minerals

Boost immunity
Sources: vegetables, fruits, eggs

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3. Safe Nigerian Foods Babies Can Eat at Each Age

At 6–7 Months (Purées & Very Soft Foods)

• Mashed sweet potatoes

• Mashed Irish potatoes

• Mashed avocado

• Mashed plantain

• Smooth beans purée

• Rice cereal (homemade)

• Pureed vegetables (carrot, pumpkin, spinach)

• Smooth pap (millet/oats)

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At 8–9 Months (Thicker textures)

• Mashed yam

• Moi-moi (very soft, blended)

• Mashed jollof rice (mild, no pepper)

• Mashed beans with fish

• Vegetable mash

• Mashed egg yolk

• Soft swallow with vegetable soup blended smooth

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At 10–12 Months (Soft, lumpy meals)

• Small pieces of boiled potato

• Baby-friendly okra

• Soft plantain pieces

• Soft noodles with vegetables

• Shredded chicken

• Fish flakes (boneless)

• Age-appropriate swallow with soup

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4. 10 Healthy Nigerian Meal Ideas for Babies (6–12 Months)

Here are nutritionist-recommended options:

1. Mashed Sweet Potato + Salmon Flakes

Rich in vitamin A and healthy fats.

2. Avocado + Boiled Egg Mash

Creamy and brain-boosting.

3. Soft Beans Purée + Mashed Plantain

High in iron and energy.

4. Millet Pap with Mashed Banana

Perfect for breakfast.

5. Mashed Yam + Vegetable Purée

Nutritious and filling.

6. Soft Jollof Rice (No pepper) + Fish

Introduce mild flavor early.

7. Oats + Apple Purée

Gentle on the stomach.

8. Moi-moi (Baby Soft) + Boneless Fish

Protein-packed.

9. Mashed Irish Potatoes + Chicken Purée

A great lunch option.

10. Soft Okra Soup + Mashed Swallow

Easy to digest.

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5. Step-by-Step Baby-Friendly Nigerian Recipes

Below are simple and healthy recipes for your baby.

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Recipe 1: Mashed Sweet Potato & Fish (6–12 Months)

Ingredients

• 1 medium sweet potato

• Small boneless fish (tilapia or salmon)

• A little breastmilk/formula

Steps

1. Peel and chop sweet potato.

2. Boil until very soft.

3. Steam fish separately and debone completely.

4. Mash potato and fish together.

5. Add little breast milk/formula to soften.

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Recipe 2: Avocado & Egg Mash (7–12 Months)

Ingredients

• ½ ripe avocado

• 1 hard-boiled egg yolk

Steps

1. Scoop avocado into a bowl.

2. Mash egg yolk until smooth.

3. Mix both until creamy.

4. Serve fresh—no need to cook.

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Recipe 3: Baby Moi-Moi (8–12 Months)

Ingredients

• Peeled beans

• Small onions

• Boiled fish (for flavor)

• Little vegetable oil

• Water

Steps

1. Blend beans with water until smooth.

2. Add mashed fish (boneless) and a few drops of oil.

3. Pour into small containers.

4. Steam until soft and pudding-like.

5. Mash for younger babies.

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Recipe 4: Soft Vegetable Rice (9–12 Months)

Ingredients

• White rice

• Carrots (grated)

• Green peas

• Small fish or chicken

Steps

1. Cook rice until very soft.

2. Add vegetables to steam inside.

3. Mash lightly with a spoon.

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Recipe 5: Baby Pap With Banana (6–12 Months)

Ingredients

• Millet or oats pap

• Banana (mashed)

Steps

1. Make pap (not too thick).

2. Add mashed banana.

3. Add breast milk/formula after cooking (optional).

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6. Foods to Avoid Before Age One

❌ Honey

Risk of botulism.

❌ Sugar or sweeteners

Causes tooth decay & bad eating habits.

❌ Salt

A baby’s kidney cannot handle it.

❌ Cow milk as drink

Hard on digestion; use only formula or breast milk.

❌ Fried foods

Too heavy for babies.

❌ Strong peppers & spices

Irritating to the stomach.

❌ Whole nuts

Choking hazard.

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7. Sample Weekly Meal Plan (Baby 6–12 Months)

Monday

Breakfast: Oats + apple purée
Lunch: Mashed beans + plantain
Dinner: Mashed sweet potato + fish

Tuesday

Breakfast: Pap + banana
Lunch: Soft jollof rice (no pepper)
Dinner: Avocado + egg mash

Wednesday

Breakfast: Mashed yam + spinach purée
Lunch: Baby moi-moi
Dinner: Irish potato + chicken

Thursday

Breakfast: Millet pap
Lunch: Vegetable rice
Dinner: Soft okra + swallow mash

Friday

Breakfast: Oats + pear purée
Lunch: Beans purée + fish
Dinner: Mashed plantain + veggies

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8. FAQs

1. Can babies eat pepper?

Only a tiny amount of mild pepper after 9–10 months.

2. Can I give my baby family food?

Yes, as long as it is soft, unsalted, and not spicy.

3. Can babies eat eggs daily?

Yes, unless allergic.

4. Can I use seasoning cubes?

No, because of salt and additives.

5. How many meals should a baby eat?

6–7 months: 1–2 meals
8–9 months: 2–3 meals
10–12 months: 3 meals + snacks

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Final Thoughts

Nigerian foods are naturally rich, healthy, and perfect for babies when prepared correctly. Start simple, introduce one ingredient at a time, and keep meals soft and nutritious.