Eight Superfoods For Toddlers

eight superfoods for toddlersSuperfoods are whole, unprocessed foods which are nutrient-dense and offer a wide range of health benefits. Offering nutrient-dense foods is key when feeding toddlers because they don’t always have big appetites or long attention spans when it comes to eating.

8 Superfoods For Toddlers

Here is a list of superfoods for toddlers that will ensure the minimal amount of food they eat contains maximum amounts of nutrients:


One egg contains 6 grams of protein which is about half of a toddler’s daily protein requirement.  Make sure you include the yolk as most of the vitamins and minerals will be found here. This includes B vitamins, iron and choline, which are essential for brain development.

Eggs are great at any meal and are also easily incorporated into baked goods.


Avocados are a great source of healthy fats, potassium, and vitamin E.  They can be eaten alone, on toast, in a dip/spread, blended into a smoothie or even made into chocolate pudding.


Berries are loaded with vitamins and are a great source of antioxidants.  They are excellent in smoothies, pancakes, muffins and make a tasty treat all by themselves.


Quinoa is not a true grain, but is used as one. It is easy to digest, high in protein, a good source of fibre, B vitamins and minerals and a great source of energy for toddlers. Quinoa can be eaten as a side dish (alone or mixed with other whole grains), added to soups/stews/casseroles or made into a hot breakfast cereal. (Try this quinoa cheese bowl recipe).

superfood recipes toddlers

Almond Butter

Almonds are a great source of calcium and healthy fats, particularly when compared to peanuts.  Almond butter makes a wonderful spread for toast or rice cakes, but also delicious on slices of apple or banana.  It can even be added to smoothies or used in cookie and muffin recipes.


Seeds such as pumpkin, sunflower, and sesame are great additions to your toddlers’ diet. They are rich in healthy fats and minerals, including calcium, zinc, and iron, and make a great alternative for nut-free environments.  You can easily make your own seed butter at home (using a food processor) and use in the same way as a nut butter or try making this energy ball recipe.

Sweet Potato

Sweet potatoes are full of vitamins and minerals, including vitamins A and C.  Best of all, they are super sweet, so kids love them!  Enjoy them baked, roasted, mashed or made into fries.


A great toddler-friendly way to include a variety of heathy foods including calcium-rich chickpeas and sesame paste (tahini) and healthy fats from adding a generous amount of olive oil.  Hummus makes a great dipping companion for crackers or veggie sticks but is also delicious in a sandwich.


  • Rebecca says:

    That pudding is still on my list of recipes to try! Glad to see we are covering off a lot of those super foods, though the hard boiled eggs I made for our picnic in the park today were a fail.

  • Melanie Lindsay says:

    What a fantastic article! Thanks for sharing. I’m always trying to keep in mind the best ingredients when making food for our 16 month old.

  • Sara Vartanian says:

    Like the sound of the chocolate avocado pudding-maybe it will help me learn to like avocado too! I’m pleased we are rocking the items on this list except for the hummus. Looks like I have some meal planning to do!

  • Cher Hanusiak says:

    I love this list! It’s making me feel better about my toddlers diet. It’s the quinoa that we’re not great with, I haven’t incorporated that into our meals.