Arugula is safe for babies from 6 months old. How you prepare it changes as your baby grows. Here is exactly what to do at each stage.
Choking risk: low
Low choking risk with appropriate preparation. Always supervise mealtimes.
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.
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
Wilted and finely chopped, mixed into pasta, eggs, or grains.
Serving ideas
Raw on pizza, in salads, or wilted into pasta. The peppery bite is fun for adventurous eaters.
Serving ideas
Blanch briefly (30 seconds), squeeze dry, freeze flat. Best for cooking after freezing (not salads).
Ingredients
Steps
Freeze in tablespoon portions for up to 2 months.
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.
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