Pumpkin and squash are ideal starter foods because they are mild, naturally sweet, and very easy to digest.
Their smooth texture helps babies transition comfortably into solids. When I was starting solids with my little
one, this was actually the very first recipe I tried—and she absolutely loved it. It quickly became a staple in our
home and, soon enough, one of my favorites too. After all, mamas need good nourishment as much as their
babies do.
The beauty of pumpkin is how versatile it is—there are so many ways to include it beyond baby purées. From
toddler-friendly pancakes and pasta sauces to comforting soups, bakes, and even smoothies for adults,
pumpkin easily grows with your family.
Benefits include:
- Naturally soothing for digestion
- Gentle on sensitive tummies
- Easy to blend into a silky purée
- Mild flavor most babies enjoy instantly
Ingredients - 1 cup pumpkin or squash (fresh or peeled & chopped)
- Water or breast milk/formula (as needed for blending)
Picture of a butternut squash and pumpkin cut on a cutting board
Best options:
Butternut squash, kabocha squash, or fresh pumpkin
Nutritional Value (Per Serving)
Pumpkin and squash are nutrient-dense without being heavy:
- Vitamin A (Beta-carotene): Supports eye health and immune development
- Vitamin C: Helps build immunity
- Fiber: Aids digestion and supports healthy bowel movements
- Potassium: Supports muscle and nerve function
8
- Low allergen food: Great for early introduction
Step-by-Step Guide
Step 1: Prepare
Wash thoroughly. Peel and remove seeds. Cut into small cubes for even cooking.
Picture of small chopped pumpkin/squash
Step 2: Cook
Steam the cubes for 10–15 minutes until very soft and easily pierced with a fork.
(Steaming preserves nutrients better than boiling.)
Picture of pumpkin/squash in a steamer
Step 3: Blend
Transfer cooked pumpkin/squash to a blender.
Add water, breast milk, or formula a little at a time.
Picture of steamed pumpkin/squash in a blender
Step 4: Purée
Blend until completely smooth and lump-free.
Picture of pumpkin/squash puree in a blender
Step 5: Cool & Serve
Allow to cool fully before serving. Test temperature before feeding.
Picture of final puree in a bowl
Texture Progression Guide
- 6–7 months: Fully smooth purée
- 8–9 months: Thicker mash with soft lumps
- 10+ months: Mix with grains or lentils for texture
Tips
- Pumpkin/squash pairs beautifully with pear, apple, sweet potato, or carrot
- Freeze in ice cube trays for easy portions
- Always introduce new foods one at a time
Storage
- Refrigerator: Up to 3 days (airtight container)
- Freezer: Up to 3 months
