Introducing Eggs to Babies: How, When & Why

This blog post was written in partnership with Lil Mixins. I have been compensated for my time and writing. My thoughts and opinions are entirely my own, however, and I only partner with brands I love.

The Dietary Guidelines Advisory Committee (DGAC) is a group of nutrition scientists and medical doctors who convene every 5 years to release an official set of dietary recommendations for Americans. The most recent, 2020-2025 scientific report contains the DGAC’s first ever dietary recommendations for babies from birth to 24 months old. In the world of nutrition, this is huge news! However, for parents and caregivers thinking about how and when to start babies on complementary foods, this report is also significant, because it examines and summarizes the available research on many key questions and concerns you may have about feeding your baby.

In this most recent report, eggs are recommended as an important first food for babies. When babies first start eating solid foods, they typically don’t consume much, so it’s important to offer nutrient-dense foods that pack a lot of nourishment into every bite, such as eggs. Eggs are a good or excellent source of 8 essential nutrients and provide varying quantities of all the nutrients recommended by the American Academy of Pediatrics as essential for brain growth and development, including hard-to-get choline. Affordable and versatile, eggs are also easy to prepare and include in a wide variety of recipes, meals and snacks.

Eggs also fall into a group of foods known as the top 8 allergens, which is responsible for nearly 90% of all food allergies in the United States. Did you know that babies are not born with food allergies? Food allergies actually develop over time, and a growing body of research suggests that introducing eggs during infancy (after 4 months of age), when a baby is developmentally ready for solid foods may be associated with reduced risk of developing an egg allergy. For this reason, the American Academy of Pediatrics also recommends that as soon as babies are ready for solids and have successfully tolerated 1-2 other first foods, they can and should start eating eggs.

For most babies, the best time to start is around 6 months of age (in communication with the pediatrician), when the signs of developmental readiness for solid foods are present. The signs of readiness include: 

• An ability to maintain a seated, upright position with minimal support

• An ability to hold the head and neck still while seated

• An interest in food and eating

• The disappearance of the tongue thrust reflex

• Grabbing large objects and bringing them to the mouth

Before starting solids, always talk to your pediatrician and have a conversation about your baby’s level of risk for food allergies, which will determine how and when you introduce top allergens, such as eggs. For babies who are at higher risk for food allergies, your pediatrician or allergist may suggest introducing baked eggs first (starting between the ages of 4-6 months when baby is developmentally ready for solid foods) to help reduce the risk of a reaction to egg. Baking eggs for 20 minutes at 350°F or boiling them for 30 minutes denatures some of the proteins that typically cause a reaction (this is not true of all allergy-triggering foods). Feeding babies baked eggs first can help protect some babies against developing an egg allergy down the road.

One of the most convenient ways to introduce baked egg is to add 2 scoops of pre-baked, finely ground Lil Mixins Egg Powder to any pureed baby food that your baby has already tried and tolerated. I love that this product offers a convenient, safe and easy way to offer baked eggs early and keep them in baby’s diet regularly throughout the early months of complementary foods. Learn more here.

 For low-risk babies using a palmar grasp who start solids using the baby-led weaning method, cooked eggs can be offered in soft strips that are about the length and width of an adult-sized pinky finger. Boiled, scrambled and fried eggs work well, as do eggs prepared in a soft frittata, omelet, egg muffin or quiche.

Once babies start using a pincer grasp, (usually around 9 months of age, although babies all develop at their own rate) cooked eggs can be offered in smaller bites about the size of a chickpea.

It’s important to note that it’s not enough to introduce egg only once during infancy and then assume there is no risk of food allergy if baby doesn’t react. Just as important as early introduction is continuing to offer those top allergens in baby’s diet often (about three times per week throughout the first year of life). In fact, studies show that babies who are fed egg at least 3 times per week may reduce their risk of developing an egg allergy by 80%. With that in mind, keep Lil Mixins Egg Powder in mind as a convenient option, and experiment with tasty new ways to incorporate eggs into your family’s meals and snacks!

Here are some savory options for you - check out my recipes for Zucchini Pancakes with Dill, Veggie Egg Bites and Spinach and Cheese Frittata with Dill.