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Homemade or Store-bought Hummus for Baby

Homemade or Store-bought Hummus for Baby


One of the most popular questions I get from parents is the following: “ Can I give store-bought hummus to my baby of 6 months doing Baby Led Weaning (BLW)?”


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Hummus is a chickpea dip or purée. First off, parents want to give it to their baby since it’s a puree that’s easy to offer in a pre-filled spoon or spread on another food, such as a piece of avocado:


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Also, hummus contains iron since it is prepared from chickpeas, so it is perfect for babies who have high iron needs between the ages of 7 and 12 months. In addition, hummus is usually prepared with lemon juice that contains vitamin C which helps with the absorption of iron. On the other hand, some parents are worried because the store-bought hummus contains added salt and wonder if it is too salty for their baby.


Is store-bought hummus too salty for my baby?


Generally, it is not recommended to offer salted foods to a baby less than 12 months. However, if we read the nutritional label, we see that 2 tbsp. (30ml) of store-bought hummus Fontaine Santé with caramelised onions contains 110mg of sodium.


The maximum sodium per day for babies 7 to 12 months is 370 mg. It is certain that baby will eat other foods that contain a little salt during the day. Also breast milk and baby formula contain some (about 130 mg per day). If a baby eats 1 tbsp (15 ml), he would obtain about 55 mg of sodium from hummus + 130 mg of sodium from his milk = 185 mg of sodium total (well below 370 mg per day). You should also read the ingredient list to make sure there are no “mystery” ingredients, depending on the type of hummus you choose. So if you usually buy store-bought hummus, you can offer it to your baby here and there without any problem. It’s practical!


Why prepare homemade hummus?


On the other hand, if you’d like to prepare it yourself so it’s cheaper and to ensure the quality of ingredients, the recipe is very simple. In addition, you can keep portions in the freezer for 3 months. What I like about making homemade hummus is that I can prepare it without salt for the baby, then simply add salt for the rest of the family members. Also, I use a minimal ingredients (chickpeas, freshly squeezed lemon juice, olive oil, fresh garlic) so I know exactly where they come from. I can also adjust the taste of my hummus depending on the spices that I have on hand.


I decided to create a recipe without key allergens (so without sesame butter or tahini) so that this recipe is suitable for all babies. It’s also vegan! I also wanted to mention that I do not use water in this recipe (just olive oil) to maximize the intake of good fats for your baby. This is surely not a diluted product! Here are the ingredients I used:


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Homemade hummus recipe for babies


1 can (540 ml / 19 oz) chickpeas no salt added, rinsed and drained

The juice of 2 lemons

 1/2 cup of olive oil

2 cloves of garlic, crushed

1/2 tsp. (2.5 ml) of cumin


In your blender, add the chickpeas, lemon jus, olive oil and garlic then blend into a smooth purée. As simple as that!


The Importance of Iron for Babies


The iron requirements of babies 7 to 12 months old are enormous. Legumes such as chickpeas, lentils, and black beans contain iron, but these foods tend to be small, round, and hard, which is a choking hazard for babies. Offering hummus on a pre-filled spoon that baby themselves bring to their mouth can be a good option:


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My almost 6 year old daughter wanted to act as the model for demonstrating the use of a pre-filled spoon, in the high chair:


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Before doing Baby-Led Weaning (BLW) with your baby, it is important to proceed safely by contacting a pediatric registered dietitian. Among other things, make sure that:


  • your baby is ready and does not start too early
  • your baby is sitting at 90 degrees
  • you do not place food in his/her mouth with your fingers
  • the environment is calm during meals
  • you offer the right foods to your baby
  • you watch your baby eat at all times
  • you contact a pediatric registered dietitian to make sure you are proceeding safely
  • you read the warning below


BLW is contraindicated for babies at risk of dysphagia, such as babies who have an anatomic disorder (cleft palate, tongue tie), a neurological disorder (developmental delay, hypotonia, oral hypotonia) or a genetic disorder. Follow-up by a health professional (doctor, pediatric registered dietitian) is necessary for babies at risk of anemia such as babies born prematurely, babies with low birth weight (less than 3000 g), worries related to growth, babies born to an anemic mother, baby for whom cow’s milk was introduced early and/or a vegan baby.


For ongoing support throughout your adventure with the introduction of complementary foods, sign up for my online course here. For other simple recipes like this, get my baby cookbook here.


Do you buy your hummus or do you make it yourself? Let us know in the comments!



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