Can Babies Be Vegan or Vegetarian? What to Know When Starting Solids

Written by Catharine Seiler, RD, Pediatric Dietitian & Advisor at Bébé Foodie

Are you planning on raising your baby on a plant-based diet or you're curious if you could?

Or maybe you’ve been met with relatives and friends asking “but how will they get their protein?” If you answered yes to any of the above, then this article is for you!

The American Academy of Pediatrics (AAP) and the Academy of Nutrition and Dietetics both agree that well-planned vegan diets can be safe and nutritionally adequate for all stages of childhood and adolescence. Read more for an introduction to what “well-planed” means and what to consider when adopting a plant-based diet for your family.

Whether you're doing purées, baby-led weaning, or a mix of both, the principles for introducing solids are the same regardless of your family's dietary philosophy. What changes with plant-based eating isn't when or how you introduce solids, it's making sure certain key nutrients are thoughtfully incorporated. Let's walk through the ones that matter most.

Can babies thrive on a vegan or vegetarian diet when starting solids?

Understanding the difference between vegan, vegetarian, and plant-based diets

There are a lot of different labels and terms used to describe plant-based eating these days. We won’t go into every one that exists, but it is important to note that in general, strictly vegan diets will usually require more supplementation or more careful inclusion of certain foods to meet nutrient targets. While vegetarian or flexitarian diets that may include dairy and eggs may not require as much supplementation. This nuance is addressed within the nutrients described below.

What nutrients matter most for vegan and vegetarian babies starting solids?

How do vegan and vegetarian babies get enough protein?

This is actually one of the easiest nutrients for vegan and vegetarian babies! Beans, lentils, tofu, edamame, nuts, seeds, grains. Dairy and eggs if you are vegetarian. At the amounts babies eat, combining different proteins throughout the day (not even necessarily at the same meal) can usually meet their needs.

What about plant milks during the first year?

One thing to note: plant milks are not a substitute for breast milk or infant formula in the first year. Oat milk, soy milk, almond milk, coconut milk, and other plant-based options are fine for cooking or as components of recipes, but not nutritionally appropriate as a primary drink for babies under 12 months.

How can plant-based babies get enough iron?

Babies, especially those getting mostly breastmilk, have increased iron needs starting around 6 months. Plant-based iron (called non-heme iron) is less readily absorbed than the iron found in meat, but there's a simple “hack” that significantly improves its absorption: pair it with vitamin C.

Vitamin C helps support iron absorption

Try pairing iron-rich foods with Vitamin C sources such as:

• Lentils in a tomato sauce with pasta

• Black beans and mashed sweet potato and bell pepper

• Mashed strawberries alongside iron-fortified oatmeal

Iron-rich foods for babies starting solids

Good plant-based iron sources for babies include:

• Lentils and legumes (black beans, chickpeas, white beans)

• Tofu and tempeh

• Iron-fortified infant cereals and oatmeal

• Dark leafy greens like spinach and kale (blended well for younger babies)

• Pumpkin seeds and hemp seeds (great stirred into yogurt or purees for older babies)

Why zinc plays an important role in baby growth

Zinc is key for supporting immune function, wound healing, and growth, and it's found in many of the same plant foods as iron: legumes, tofu, seeds, and whole grains.

Do vegan babies need vitamin B12?

This is a recommended supplement for babies on a fully vegan diet. B12 is not reliably present in plant foods, and deficiency can have serious neurological consequences. If you're breastfeeding and following a vegan diet yourself, your own B12 status directly affects breast milk, so both you and baby may need supplementation. Eggs, dairy, and fortified foods are good sources if you are following a vegetarian diet.

Getting enough calcium and vitamin D on a plant-based diet

Most babies, regardless of diet, are recommended to supplement with vitamin D, especially if breastfed. Plant-based sources of vitamin D2 exist (certain mushrooms exposed to UV light, fortified plant milks) but supplementation is typically still recommended.

High calcium foods include fortified plant-based milks, yogurt, or cheese, green leafy vegetables (e.g. broccoli, kale, bok choy), tempeh, calcium-set tofu, almonds, tahini, white beans and some dried fruits like raisins and figs.

Omega-3s for babies: What plant-based families should know

ALA (a type of omega-3) is found in flaxseed, chia seeds, hemp seeds, and walnuts. These are great to include in a baby's diet. However, the omega-3s most important for brain development, DHA and EPA, are primarily found in fatty fish. For babies on a fully plant-based diet, a DHA supplement derived from algae (the same source fish get their DHA from) is worth discussing with your pediatrician.

A real-life vegan meal plan for an 8–9 month old baby

Breakfast

Iron-fortified oatmeal made with breastmilk, formula, or fortified plant milk, mashed with banana and thinned peanut butter

A few strawberries on the side

Mid-morning snack

Avocado mashed on a soft piece of toast with a sprinkle of hulled hemp seeds

Lunch

Red lentil and carrot purée served with the end of a baguette

Soft-steamed broccoli florets

Dinner

Silken tofu mashed with sweet potato and olive oil

How much breast milk or formula does a vegan baby need?

At this stage, breast milk and/or formula will still be a significant component of your little one’s nutrition. Typical amounts will be ~24-32oz/day or about 4-6 nursing sessions.

Plant-based baby recipes to try at home

Vegan and vegetarian baby meals from the Bébé Foodie app

• Pinto bean hummus and veggie galettes

• White bean mash

• Crispy white bean and cauliflower snack

• Butternut squash and Kale puree

• Red bean patties

• Sesame-roasted tofu

• French lentil salad

…and more!

Introducing allergens while raising a vegan or vegetarian baby

How to introduce peanut, soy, sesame, and other common allergens

Many high-protein plant foods (soy, green pea, tree nuts, peanuts, sesame) are also top allergens. Introducing allergens early and regularly is recommended by current guidelines, so don't hold back on tofu or almond butter out of fear. Just introduce them one at a time, with a few days in between, so you can spot any reactions clearly.

Should vegan families introduce egg, dairy, fish, or shellfish?

A common question that comes up from vegan families is whether to introduce top allergens that are not vegan or vegetarian. These can include cow’s milk, egg, shellfish, and fish.

This is often a personal decision that will depend on a family’s dietary preference, religion or allergen history. Once introduced and tolerated well, the allergens should be served regularly so this is something that should be considered. If your child is considered high-risk for an allergy, it’s best to speak with your pediatrician or a pediatric allergist for the best plan for your family

When extra support can be helpful for plant-based families

Plant-based feeding for babies is manageable, but it does benefit from a professional check-in, especially for fully vegan families.

A pediatric RD can help you:

• Review your baby's growth and make sure they're getting enough total energy and protein (plant foods can be high in fiber and lower in caloric density, so some babies need adjustments in their diets or schedules)

• Confirm which supplements are appropriate and in what doses

• Troubleshoot if your baby is a reluctant eater or has multiple food allergies

Raising a vegan or vegetarian baby: A few final thoughts

With some extra attention to key nutrients, raising a plant-based baby can be done! Hopefully after reading this, you feel a little more confident in what you need to look out for or maybe saw some inspiring recipes to try out.

If you are still feeling uncertain or overwhelmed (totally normal!), then do not hesitate to reach out for support. A pediatric RD can give you personalized guidance and a plan that works best for your family.

Written by Catharine Seiler RD

Pediatric Dietitian & Advisor at Bébé Foodie
Catharine Seiler is a pediatric dietitian with over 14 years of experience in both clinical and outpatient settings. She’s worked at Boston Children’s Hospital and now supports families daily at Lexington Pediatrics. At Bébé Foodie, Catharine lends her expertise to help parents feel confident about nutrition, from growth concerns to picky eating and food allergies. As a mom of two, she brings both professional insight and a real-life understanding of what feeding kids actually looks like.