Eggs For Babies: 6 Health Benefits And 11 Recipes

Eggs For Baby

Image: Shutterstock

Did you know? One egg contains 13 essential vitamins and high-quality protein. No wonder, it is one of the best foods we can give our children. What’s more, it’s delicious too! But wait, when we say ‘children’, would that also mean babies of less than one year? Can babies eat eggs? There is confusion on this because of the allergic nature of the food.

MomJunction explains about the goodness of eggs, and how you may select, store and cook them. Also, do not miss the yummy recipes we have at the end

When Can Babies Eat Eggs?

Doctors advise whole eggs and egg yolks as first foods, which can be introduced once the baby is six months.

  • According to the American Academy of Pediatrics (AAP), delaying the introduction of common allergic foods such as eggs will not prevent children from getting atopic diseases.
  • Some pediatricians suggest the parents to wait until eight or even 12 months to introduce egg white as it is not easily digestible.
  • You may wait until the baby turns one year, if your family has a history of food allergies.

However, AAP says: “Although solid foods should not be introduced before four to six months of age, there is no current convincing evidence that delaying their introduction beyond this period has a significant protective effect on the development of atopic disease.

“This includes delaying the introduction of foods that are considered to be highly allergic, such as eggs.” (1)

After you feed egg to your baby for the first time, do look out for symptoms of allergies, such as skin hives, diarrhea, runny nose, respiratory problems and more.

[ Read : Signs And Symptoms of Egg Allergy In Babies ]


  1. If you are offering an egg for the first time, just give a mouthful or two.
  1. Do not introduce it with other new foods.

If you are asking, “But why do I take risk by introducing egg to my baby so early in his life?” then we have an answer.

Benefits Of Eggs For Babies

Egg contains cholesterol, proteins, fat, and other nutrients such as iron, zinc, copper, selenium, calcium, fatty acids, vitamins D, B12, E, choline and folate (2). Eggs have second highest-quality protein found in any food, the first being human milk that has lactalbumin protein.

Here is how eggs can benefit your baby in more than one ways:

1. Digestion and immunity

Eggs, especially yolks, are easy to chew and digest. Minerals such as zinc, iron, and selenium boost immunity. Folate helps in the production and maintenance of new cells in the body. Egg white is rich in proteins, and potassium aids in the effective functioning of cells and organs.

Egg whites support your baby’s body in maintaining the levels of potassium and sodium, and membrane potentials. Glycoprotein in egg white binds to biotin and makes it absorbable by the digestive tract.

2. Brain development

The cholesterol and choline present in egg yolk contribute to brain development. Whereas cholesterol increases bile acid formation for digestion of fats and produces several hormones, choline helps in better neurological functioning and reduced inflammation. Choline also helps in regulating the cardiovascular system.

3. Bone development and energy

Fat-soluble vitamins in eggs, such as vitamins D, A, E, and K, aid in the development of strong and sturdy bone structure. Proteins provide vital energy. Riboflavin in egg white helps in releasing energy from carbohydrates and thus, aids in metabolism and red blood cell production.

4. Heart health

According to a recent study (3), eating eggs does not increase the chances of coronary artery disease (CAD). In fact, regular egg consumption prevents stroke, blood clots, and heart attacks. Phospholipids present in the egg yolk help to maintain the cholesterol and inflammation levels, besides vascular function.

5. Eye health

Egg yolks are rich in antioxidants. The antioxidant lutein plays a vital role in protecting eyes from harmful lights. Lutein and zeaxanthin, present in egg yolk, protect your baby against vision loss in future.

6. Liver function

Eggs are rich in sulfur that aids in the absorption of vitamin B12 and proper liver functioning. Sulfur also aids in the production of keratin and collagen, which are useful in hair growth.

[ Read: Avocado For Babies ]

Nutritional Value Of Egg

12 Servings per Container
Serving size1 egg (50 g)
Amount Per Serving
%Daily Value*
Total Fat 5g6%
Saturated Fat 1.5g8%
Trans Fat 0g
Cholesterol 185mg62%
Sodium 70mg3%
Total Carbohydrate 0mg0%
Dietary Fiber 0g
Total Sugars 0g
Includes 0g Added Sugars0%
Protein 6g12%
Vitamin D 1mcg6%
Calcium 28mg2%
Iron 1mg6%
Potassium 69mg2%
*The %Daily Value tellsyou how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Nutrients: Egg Yolk Versus Egg White

NutrientWhiteYolk% Total in
% Total in
Protein3.6 g2.7g57%43%
Calcium2.3 mg21.9 mg9.5%90.5%
Magnesium3.6 mg0.85 mg80.8%19.2%
Iron0.03 mg0.4 mg6.2%93.8%
Phosphorus5 mg66.3 mg7%93%
Potassium53.8 mg18.5 mg74.4%25.6%
Sodium54.8 mg8.2 mg87%13%
Zinc0.01 mg0.4 mg0.2%99.8%
Copper0.008 mg0.013 mg38%62%
Manganese0.004 mg0.009 mg30.8%69.2%
Selenium6.6 mcg9.5 mcg41%59%
Thiamin0.01 mg0.03 mg3.2%96.8%
Riboflavin0.145 mg0.09 mg61.7%48.3%
Niacin0.035 mg0.004 mg89.7%9.3%
Pantothenic acid.0.63 mg0.51 mg11%89%
B60.002 mg0.059 mg3.3%96.7%
Folate1.3 mcg24.8 mcg5%95%
B120.03 mcg0.331 mcg8.3%91.7%
Vitamin A0 IU245 IU0%100%
Vitamin E0 mg0.684 mg0%100%
Vitamin D0 IU18.3 IU0%100%
Vitamin K0 IU0.119 IU0%100%
DHA and AA094 mg0%100%
Carotenoids0 mcg21 mcg0%100%


Trivia: Egg whites contain more than half (four of the six grams) of an egg’s protein. They are low in calories and free of carbohydrates and fats. However, both the egg parts are highly nutritious.

Which Part Of The Egg Is Allergenic?

The white part of the egg is allergenic. Allergy to egg yolk is very rare. Egg white contains four proteins, which could be allergenic.

Several studies have revealed that by the age of five, children outgrow egg allergies.

How To Select Eggs?

Pick eggs with a British Lion Quality stamp to reduce the risk of salmonella bacteria that causes food poisoning.

Choose fresh eggs or the ones stored in a refrigerator. But how would you know if the eggs are fresh? Check for these indications before feeding an egg to your baby:

  • Grade A eggs are firm white with a centered yolk and an air cell at the wide end.
  • An older egg floats while a fresh egg sinks in water. As the egg ages, the air cell increases making the egg to float.
  • Yolk sits up high in a fresh egg and has a thick white surrounding it. The yolk breaks up easily in an older egg with a thin, liquid white.
  • Spin the egg to identify if it is hard-cooked or raw. A hard-cooked one spins longer than the raw one. This is due to the liquid center in the raw egg that prevents building up of momentum.

Organic or non-organic? Non-organic eggs are perfectly safe for consumption, but many prefer organic eggs to avoid chemical contamination. There is no difference between white and brown eggs in terms of nutrition, taste or quality.

Eggs from pastured hens: The best eggs come from pastured hens of local farmers. Chicken living in a free-range environment eat nutritious diet, and this would show up in the nutrient content of their eggs. Eggs from pastured hens have more fat-soluble vitamins and other nutrients than the normal eggs do.

Note: Dyed eggs are not safe for babies if left outside for more than two hours. The dyes penetrate the egg shell and may pose harm.

After you buy fresh eggs, your baby cannot consume them all in one day! Therefore, you need to store them properly in order to keep them fresh for as long as possible.

[ Read: Chicken For Babies ]

How To Store Eggs?

An egg left outside loses more freshness in a day than a refrigerated egg loses in a week (4). According to the US Department of Agriculture, eggs should be stored in their original carton in the coldest area of the fridge (not the door), where the temperature would be 40 degrees Fahrenheit.

  • Original cartons prevent the eggs from absorbing strong flavors of the other foods stored in the refrigerator.
  • Use the eggs as per the ‘best before’ or ‘use by’ date, even if they are refrigerated.
  • To keep the yolk centered, store the eggs with the large end up.

Use the refrigerated eggs for babies. Serve freshly cooked eggs but not the leftover or stale ones.

[ Read: Baby Food Chart ]

How To Cook Eggs For Babies?

You can:

  • Boil, poach, fry, or scramble eggs.
  • Offer them as an omelet.
  • You may also offer foods having cooked eggs like custard.Avoid:
  • Foods having raw eggs such as homemade ice cream, mousses, mayonnaise and baked foods.
  • Salt, butter, sugar or margarine to the egg yolk so that the baby can enjoy the natural flavor of the food.
  • Half boiled eggs. Only a completely boiled egg is free of bacteria as the baby’s immune system is still not fully developed.

Use moderate heat and controlled cooking times to prevent the eggs from toughening.

How To Hard Boil Eggs For Babies?

Boiling eggs continuously for 10 minutes makes the white unpleasant and rubbery. Follow these simple steps to hard boil eggs.

  1. Place eggs in a pan and add some cold water. Bring the water to roll boil.
  1. Switch off the heat and leave the pan covered for 20 minutes. You may also simmer it for a minute before switching off.
  1. Peel the shell when eggs cool down. Cut into pieces and serve as finger food.

Below are some delicious egg recipes for babies. Try them out!

Simple Egg Recipes For Babies

They are easy to make, and tasty to eat.

1. Hard Boiled Egg Yolk Mash

Hard Boiled Egg Yolk Mash

Image: Shutterstock

Preparation time: 5 min

You will need:

  • 1 egg boiled

How to:

  1. Peel the shell and cut the egg in half. Pop out the yolk and mash well.
  1. Mix it with breast milk, formula, applesauce, yogurt to make egg puree.

Foods good to mix with eggs are peas, pears, apples, sweet potato, carrots, cauliflower, rice, lentils, barley, etc.

[ Read: Fiber Rich Foods For Babies ]

2. Scrambled Eggs

Scrambled Eggs

Image: Shutterstock

Preparation time: 10 min

You will need:

  • 1 egg
  • ¼ cup milk
  • 1tsp butter or oil
  • Grated cheese (optional)

How To:

  1. Beat an egg with half tablespoon milk.
  1. Heat a pan with a little oil or butter.
  1. Pour in the beaten egg and let it sit for a few seconds.
  1. Stir this mixture gently, add salt and a little pepper to the cooked egg.
  1. Transfer it to a plate when the egg is set but soft.
  1. Do not overcook eggs as they become hard and unappetizing.
  1. You can also add some grated cheese for added flavor.

[ Read: Eggplant Recipes For Babies ]

3. Omelet


Image: Shutterstock

Preparation time: 5 min

You will need:

  • 1 egg
  • ¼ cup milk
  • Pepper
  • 1tsp butter or oil

How to:

  1. Whisk an egg with some milk, salt and a little pepper until the yolk and white are thoroughly mixed.
  1. Heat butter or oil and gently pour in the egg mixture. Cook until the omelet is set.
  1. Make sure that the omelet doesn’t burn.
  1. When serving toddlers, you can add stir-fry spinach or stir fry vegetables to make a vegetable omelet.

4. Spanish Omelet

Spanish Omelet

Image: Shutterstock

Preparation time: 10 min

You will need:

  • 1 egg
  • ¼ cup potatoes or tomatoes or bell peppers (chopped)
  • 1tsp olive oil
  • ¼ cup milk
  • Salt

How to:

  1. Cook bite-sized pieces of potatoes in olive oil.
  1. Once cooked, remove the potatoes and add it to a mixture of eggs, milk, and salt.
  1. Cook this mixture as you would cook any omelet. You can also substitute potatoes with tomatoes or bell peppers.
  1. Cook the egg mixture in a ring for a tortilla-like effect.

[ Read: Oats Recipes For Babies ]

5. Egg Sandwich (8-9 months)

Egg Sandwich (8-9 months)

Image: iStock

Preparation time: 15 min

You will need:

  • 1 egg
  • 1 bread slice
  • Salt
  • Pepper
  • Butter fruit (avocados)

How to:

  1. Beat an egg yolk with some salt and butter until it is creamy and add it as a filling between bite-sized pieces of brown bread.
  1. You can also add mashed butter fruit along with the egg yolk mixture for toddlers.
  1. Whole grain bread is ideal for making sandwiches.

6.Egg Dosa

Egg Dosa

Image: Shutterstock

Preparation time: 5 min

You will need:

  • 1 egg
  • Dosa batter
  • Salt
  • Pepper
  • 1tbsp oil

How to:

  1. To make an egg dosa, crack an egg on a dosa just after you spread the batter.
  1. Flip it and cook both sides of the dosa.
  1. Season it with some salt and pepper.

Note: Do not spread the dosa batter too thin.

7. Egg Custard

Egg custard

Image: Shutterstock

Preparation time: 35 min

You will need:

  • 2 cup milk
  • 1tsp vanilla extract
  • 1tbsp corn flour
  • 4 egg yolks
  • 1.5tbsp sugar (optional)

How to:

  1. Take a saucepan, turn on the flame, pour in the milk and vanilla extract. Cook below the boiling point.
  1. To another bowl, add cornflour, egg yolks, and sugar, and whisk well.
  1. Slowly transfer the mixture into the egg yolks, by whisking constantly.
  1. Cook the mixture in the saucepan on low-medium flame. Keep stirring to make sure that the custard does not stick to the bottom. Turn off as the custard thickens.
  1. Serve it immediately or refrigerate.

8. Ghee Rice and Boiled Egg Yolk for Babies

Preparation time: 5 min

You will need:

  • 1/2 cup rice (cooked)
  • 1tsp ghee
  • Salt for taste
  • Pepper (pinch)
  • 1 egg yolk (boiled)

How To:

Mash cooked rice in a bowl and add a spoon full of ghee, pepper, and salt. Mix and mash it well. Serve with egg yolk.

9. Egg Pudding


Image: Shutterstock

Preparation time: 15 min

You will need:

  • 1 egg
  • 1/2 cup milk
  • 2 drops vanilla essence
  • A pinch of cinnamon

How to:

  1. Beat the egg in a bowl, add milk and whisk.
  1. Add cinnamon and vanilla. Mix well and transfer it to a heatproof bowl and steam.
  1. Pressure cook up to two whistles by adding enough water.

[ Read: Foods To Boost Babies Brainpower ]

10. Steamed Egg

Steamed egg

Image: Shutterstock

Preparation time: 35 min

You will need:

  • 2 eggs
  • 6 halved egg shells of boiled water
  • Soy sauce and sesame oil for taste

How To:

  1.  Beat eggs and add cooled boiled water in 1:1.5 ratio and mix well.
  1. Run the mixture through a sieve into a dish that is steam-proof.
  1. Set up a rack with water in a wok and bring it to a boil.
  1. Put the dish with beaten eggs on the rack. Cover the lid.
  1. Lower the flame and steam for 15 minutes. Take out the steamed eggs and top with a dash of soy sauce and sesame oil.

11. Veggie Egg Rice

Veggie egg rice

Image: Shutterstock

Preparation time: 10 min

You will need:

  • 1 hard boiled egg
  • 1 cup cooked brown rice
  • ¼ cup soft cooked veggies like carrots, broccoli

How to:

Mix all the ingredients well. Mash them to your baby’s preferred texture.

Aren’t our recipes tempting enough for you to try immediately?

The egg is a good addition to your baby’s diet, provided he is not allergic to it. Give it to him in small portions initially. If your family has a history of allergies to egg, wait until your baby turns one to introduce the food to him. Discuss with your doctor before adding any new food to the little one’s diet!

What is your way of serving egg to a baby? Let us know through your comments.

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