Introducing the Benefits of Soy/Tofu to Your Baby Day 2: Introducing the Benefits of Soy/Tofu to Your Baby

Introducing the Benefits of Soy/Tofu to Your Baby

If you follow a vegetarian or vegan lifestyle and do not eat meat or eggs, soy/tofu can be valuable protein sources for your family. Including soy/tofu in your meals ensures that your little one receives essential nutrients in their diet.

The Goodness of Soy

Soy/tofu are not only protein-rich but also packed with fiber, iron, zinc, and magnesium. When paired with Vitamin C-rich foods, they become an excellent source of iron, which is vital for your baby's increased iron requirement during this stage of growth.

Moreover, depending on the preparation, tofu can provide some amount of Omega 3, contributing to your baby's brain development

What About Allergies?

Introducing soy/tofu can begin as early as 6 months of age, aligning with the general recommendations for starting solids. However, if your baby is at a higher risk of soy allergy (e.g., if anyone in your immediate family has a soy allergy), consulting your pediatrician is advisable.

They can guide you in making informed decisions regarding your little one's diet. It's worth noting that introducing a food category earlier in life, such as soy, can potentially help prevent allergies to that specific food in the long run, as evidenced by research on meat and fish introduction.

Despite concerns about soy products containing estrogen, there is currently insufficient research to support these claims. In fact, soy and soy-based products offer numerous benefits that outweigh any perceived risks. Phytoestrogen (isoflavones) present in soy have been associated with antioxidants that have anti-cancer benefits.

How to Add Soy/Tofu to Your Baby’s Meals

You can embrace the versatility and benefits of soy/tofu in your baby's diet, ensuring a wholesome and nourishing start to their lifelong journey of healthy eating. Here are some ways you can incorporate soy into your baby’s diet.

      • Tofu
      • Soybean
      • Edamame
      • Soy chunks
      • Soy milk
      • Soy curd/yogurt
      • Soy flour/atta
      • Soybean oil

Now, let's explore how you can prepare and serve soy for your baby:

    1. Cook and mash soybeans to a suitable consistency for your little one.
    2. Offer cooked soybeans as finger foods, allowing your baby to explore textures and practice self-feeding.
    3. Finger food examples include soy cutlets or fingers, as well as cooked soy granules.
    4. Incorporate soy into pulao or curries, adding variety and flavor to their meals.
    5. Enhance the nutritional value of regular roti by incorporating soy flour into the dough.

Below, we dive into the details of how you can serve soy/tofu to your baby, starting at 6 months up to 2 years and beyond. We hope these recipe ideas and tips ease your preparation!

SOY/TOFU: Age-Wise Recipes & Tips
Select Baby Age
6 to 8 months


1) Soybean puree:

Create a smooth puree by blending cooked soya beans until creamy and serve as a delicious introduction to this nutritious legume.

2) Finger food:

Boil and mash soya beans with potatoes, shaping them into shallow-friend fritters or patties for your baby to grasp and enjoy


1) Sauces or puree:

Incorporate tofu into sauces or create a silky puree for added texture and nutrition in your baby's meals.

2) Soft scoopable foods:

Silken tofu can be consumed as is or mixed with boiled sweet potatoes, carrots, curd, or yogurt, providing a creamy addition to soft foods.

3) Finger food strips:

Offer long, thick strips of firm or extra firm tofu as finger foods. Shape them into 1-to-2-inch lengths, allowing your baby to grasp, hold with a palmar grasp, and explore by putting them into their mouth. Teach your baby how to spit out tofu if it sticks to their tongue by demonstrating with your own mouth.

9 to 11 months


1) Flattened soybean:

Slightly flatten soya beans to make them easier for your baby to pick up with their fingers, promoting self-feeding and fine motor skills.

2) Curry or stew:

Prepare a delicious curry or stew by mashing or flattening soya beans and combining them with vegetables. Serve it with rice, dosa, or chapati for a nutritious meal.


1) Bite-sized curry:

Cut firm or extra firm tofu into small bite-sized pieces and cook it in a curry or gravy along with vegetables. Serve it with rice, idiyappam, chapati, cooked millets, or dosa for a flavorful and balanced meal.

2) Tofu with vegetables:

Dice tofu and mix it with vegetables, creating a healthy dish that can be served with rice or chapati.

3) Tofu scramble or bhurji:

Make a tofu scramble or bhurji by crumbling tofu and cooking it with vegetables. This versatile dish can be served as a standalone meal or as a side dish.

12 to 24 months


1) Whole soybean curry:

Cook whole soya beans in a curry or gravy and serve it with rice, chapati, or dosa, providing your toddler with a wholesome and nutritious meal option.


1) Bite-sized cubes:

Continue offering bite-sized cubes of firm or extra firm tofu, allowing your toddler to pick them up and eat independently. Alternatively, pre-load a spoon with silken tofu and place it next to the food for easy self-feeding.

2) Crispy tofu:

Once your baby is a bit more experienced with textures, crispy tofu can be a great option (make it crispy by lightly coating tofu with besan or cornstarch and baking it in the oven). It provides a crunchy outer texture while still maintaining its soft interior.

3) Marinated, pickled, fermented, or fried tofu:

These variations are best introduced when your baby is slightly older, typically after 18 months, as they may contain higher levels of salt and sugar. Exercise caution and moderation when serving these types of tofu preparations.

Since every baby is unique, their dietary needs and preferences will vary as well. Pay attention to your little one's reactions and consult your pediatrician if you have any concerns. 

Tomorrow, we will look at the flavor-filled world of spices and how you can gradually introduce various Indian spices in your baby’s diet.

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