Can Babies Eat Bok Choy?
By Sarah, founder of SowAndSpoon · Reviewed April 2026
Yes, safe from 6 months
Choking risk: low
Raw bok choy stems can be fibrous. Cook until tender. Well-cooked bok choy is soft and low risk, especially when chopped.
Not a common allergen
Babies can eat bok choy from 6 months. Bok choy provides calcium, vitamin A, vitamin C, vitamin K, and folate. It is a strong non-dairy calcium source, important for babies who cannot or do not consume dairy.
Flavor guide
Raw bok choy has crisp, juicy stems with a mild, clean crunch and tender leaves that taste faintly of cabbage with no bitterness. Cooking softens the stems to a silky texture and brings out a gentle sweetness in both the stalks and leaves. It pairs naturally with ginger, garlic, sesame, soy, rice, and mild broths.
How to Prepare Bok Choy by Age
Separate leaves from stalks (stalks need longer cooking). Steam or stir-fry leaves until very soft. Finely chop and mix into rice or soft grains.
Serving ideas:
- -Steam leaves and tender stems until very soft and puree with rice or potato. Bok choy is a strong non-dairy calcium source, making it especially useful at this stage.
- -Chop cooked bok choy very finely and mix into mashed sweet potato or avocado.
- -Blend well-cooked baby bok choy with soft tofu and a drizzle of sesame oil for a protein and calcium-rich puree. Note: sesame is a top allergen, introduce separately first.
Well-cooked leaves and tender stalks, chopped small. Great in light stir-fries.
Serving ideas:
- -Dice cooked bok choy for self-feeding
- -Mix into soft noodles or rice
- -Stir into a mild miso soup
Stir-fries, soups, steamed, raw in salads (baby bok choy).
Serving ideas:
- -Add to stir-fries with soft tofu
- -Serve sauteed baby bok choy halves
- -Mix into fried rice or noodle dishes
Common questions
Can babies eat bok choy?
Yes. Bok choy is safe for babies from 6 months old when cooked until tender. It is a great non-dairy source of calcium, making it especially useful for babies who do not eat dairy. Cook stems for 4-5 minutes and leaves for 1-2 minutes. Blend or chop finely for younger babies.
Is bok choy high in calcium?
Yes. Bok choy is one of the best non-dairy calcium sources available. The calcium in bok choy is also highly bioavailable, meaning the body absorbs it more efficiently than calcium from some other plant foods. For babies who cannot have dairy or are not yet eating dairy, bok choy is a smart addition to the rotation.
How do I prepare bok choy for a 6-month-old?
Separate the stems from the leaves. Cook the stems first for 4-5 minutes until soft, then add the leaves and cook 1-2 more minutes until wilted. For 6-month-olds, blend the cooked bok choy into a smooth puree with rice, potato, or avocado. Baby bok choy is the most tender variety and works best for young babies.
Can You Freeze Bok Choy for Baby?
Separate leaves from stalks. Blanch leaves for 2 minutes, transfer to an ice bath, squeeze out excess water, then freeze in portions.
Blanch for 2 minutes before freezing. Keeps for up to 12 months.
Bok Choy and Rice Porridge
From 6 monthsIngredients
- -2 heads baby bok choy, stems and leaves separated
- -1/4 cup white rice
- -1 1/2 cups unsalted vegetable or chicken broth
- -1 tsp sesame oil (introduce sesame separately first)
Steps
- Combine rice and broth in a small saucepan and bring to a boil.
- Reduce heat to low, cover, and simmer for 15 minutes.
- Add bok choy stems, cover, and cook for 5 more minutes.
- Add bok choy leaves and cook for 2 minutes until completely wilted.
- For 6-8 months, blend smooth or leave as a soft porridge with finely chopped bok choy.
- Drizzle with sesame oil just before serving if sesame has already been introduced.
Freeze without the sesame oil for up to 2 months. Add sesame when reheating if desired.
Growing Bok Choy at Home
Cool-season crop. Bolts quickly in heat. Baby bok choy (small variety) is ready earlier and more tender.
Ready in ~45-60 days from planting.
Baby bok choy is the most tender variety and cooks in minutes. It grows fast (30-45 days) in cool weather and does well in home gardens.
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.