Can Babies Eat Arugula?
By Sarah, founder of SowAndSpoon · Reviewed April 2026
Yes, safe from 6 months
Choking risk: low
Arugula leaves are thin, soft, and wilt quickly. They pose very low choking risk when chopped or mixed into food.
Not a common allergen
Babies can eat arugula from 6 months. Arugula provides calcium, folate, vitamin K, and vitamin C. It is more nutrient-dense than most common salad greens.
Flavor guide
Raw arugula has a sharp, peppery bitterness that fades quickly when wilted in a warm pan. Cooked arugula takes on a mild, slightly nutty flavor with no trace of the raw heat. It pairs well with lemon, olive oil, parmesan, mild cheeses, potato, and eggs.
How to Prepare Arugula by Age
Steam or wilt until very soft, finely chop, and mix into other foods. The peppery flavor mellows when cooked. Mix into mashed potato or ricotta.
Serving ideas:
- -Wilt in a pan and blend into a mild puree with potato or pear
- -Mix finely chopped wilted arugula into mashed avocado
- -Stir into a cheese sauce to mellow the peppery flavor
Wilted and finely chopped, mixed into pasta, eggs, or grains.
Serving ideas:
- -Chop wilted arugula into scrambled eggs
- -Mix into ricotta on soft toast strips
- -Stir into pasta with butter and parmesan
Raw on pizza, in salads, or wilted into pasta. The peppery bite is fun for adventurous eaters.
Serving ideas:
- -Blend into a pesto with basil and pine nuts
- -Toss into a warm pasta salad
- -Top a pizza after baking for a mild peppery bite
Common questions
Can babies eat arugula?
Yes. Arugula is safe for babies from 6 months old. It is nutritious, providing calcium, folate, vitamin K, and vitamin C. The peppery, bitter raw flavor is too intense for young babies, but cooking transforms it: wilting arugula in a warm pan for 1 to 2 minutes removes the sharpness entirely and leaves a mild, slightly nutty flavor. Mix wilted arugula into mashed potato, avocado, or scrambled eggs.
Is arugula too spicy for babies?
Raw arugula is noticeably peppery and bitter, which most young babies find off-putting. The solution is heat: wilting arugula for even 60 seconds in a warm pan completely eliminates the raw sharpness. Cooked arugula has a mild, slightly savory flavor with no bite. There is no safety concern with raw arugula, it is just an unpleasant flavor experience for most babies under 12 months.
Can You Freeze Arugula for Baby?
Blanch briefly (30 seconds), squeeze dry, freeze flat. Best for cooking after freezing (not salads).
Arugula and Potato Mash
From 6 monthsIngredients
- -1 medium Yukon Gold potato, peeled and diced
- -1 large handful arugula (about 1 cup packed)
- -1 tbsp unsalted butter
- -2 tbsp water or unsalted vegetable broth
Steps
- Boil potato in unsalted water for 12 to 15 minutes until fork-tender.
- While potato cooks, wilt arugula in a small pan over medium heat for 1 to 2 minutes until completely collapsed.
- Drain potato and mash with butter until smooth.
- Stir in wilted arugula and blend or mash further depending on texture preference.
- Thin with water or broth to a spoonable consistency for 6-8 months, or leave chunkier for older babies.
Freeze in tablespoon portions for up to 2 months.
Growing Arugula at Home
Fastest crop in the catalog. Harvest in 30 days. Grows in containers, partial shade, and cool weather. Bolts in summer heat. Plant in spring and fall.
Ready in ~30-40 days from planting.
Arugula grows fast (ready in 3-4 weeks) and thrives in cool weather. It is a great starter crop if you are new to gardening with baby.
Per AAP and WHO guidelines, most fruits, vegetables, and herbs can be introduced from 6 months as part of complementary feeding. Always consult your pediatrician before introducing new foods, especially allergens.