Seed
Tahini is a creamy paste made from ground sesame seeds that adds a nutty, savory flavor to baby foods. It's packed with healthy fats for brain development and essential minerals like calcium and iron that support growing bones and healthy blood.345 This versatile ingredient can help make vegetables and grains more appealing to little taste buds.
Tahini can be introduced around 6 months when starting solids, but because sesame is a common allergen, it's important to introduce it carefully.
Store tahini in a cool, dark place or the refrigerator after opening. Stir well before use as oil separation is normal. It typically lasts 3-6 months in the pantry or up to a year refrigerated.
6 to 9 monthsThin tahini with breast milk, formula, or water to a smooth, runny consistency. Mix ¼-½ teaspoon into vegetable purees, oatmeal, or yogurt. The texture should be completely smooth with no lumps.
9 to 12 monthsUse tahini as a spread on soft toast fingers or mix into thicker mashes and finger foods. You can make a simple sauce by combining tahini with yogurt or avocado for dipping soft vegetables.
12 months +Tahini can be used in various family meals—add to smoothies, salad dressings, or sauces. Your toddler can enjoy it in hummus, drizzled over roasted vegetables, or mixed into grain bowls.
Sesame allergy affects about 0.1-0.2% of children, making it one of the more common food allergies.2
Watch for symptoms:
Introduce a small amount (¼ teaspoon) mixed with another familiar food and watch for reactions over 2-3 days. Since sesame is a common allergen, consult your pediatrician if you have family history of food allergies or concerns about introduction.2
Tahini provides excellent calcium for bone development34 and iron for healthy blood cells.5 It's also rich in healthy fats that support brain growth and contains magnesium and phosphorus that work with calcium for strong bones.36 With 9.3g of fiber per 100g, it can support healthy digestion.
Pair tahini with vitamin C-rich foods like sweet potatoes or bell peppers to enhance iron absorption.5 The healthy fats in tahini also help absorb fat-soluble vitamins from other foods.
Start with just ¼ teaspoon mixed into other foods like oatmeal, yogurt, or vegetable purees. You can gradually increase to 1-2 teaspoons per serving as your baby gets used to it. Since it's calorie-dense, a little goes a long way.
Unhulled tahini uses whole sesame seeds with their outer layer, giving it a slightly bitter taste but more calcium and fiber. Hulled tahini has the outer layer removed, creating a milder, creamier paste that many babies prefer. Either is fine—choose based on your baby's taste preferences.
The nutty, slightly bitter flavor can be surprising at first. Try mixing a tiny amount into sweeter foods like banana puree or applesauce, or savory favorites like sweet potato. It can take 10-15 exposures for babies to accept new flavors, so keep offering small amounts without pressure.
