After baby food, the next step in eating is moving onto toddler finger foods. That’s when your baby’s food world opens up and is full of adventure and new experiences.

Remember the “honeymoon stage of feeding” when your baby first started solids? They were open to new flavors, textures and experiences. It was a time when you and your baby were in sync and your baby ate any solid food you offered. 

What happened to that adventurous eater?

Your baby is a toddler now. They’re more curious and want to explore their world independently, and that includes eating. And that’s a good thing! This is all part of the developmental changes we expect to happen during toddlerhood.

But other things happen, too. You worry about choking hazard foods. Feeding may get harder and less enjoyable. You and your child may struggle.

But there’s a solution!

Finger foods can be a great way to promote independent eating, curiosity and exploration.

Of course, allowing your toddler to feed themself can be messy! Even though food may end up on the floor, in their hair, on the chair and elsewhere, I understand as a pediatric dietitian that self-feeding is so very important.

In this article, you’ll learn the benefits of finger foods for toddlers and some of my favorite delicious finger foods.

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Benefits of Finger Foods for Toddlers

Finger foods, or small pieces of food, not only give your toddler autonomy but they provide key nutrients, expose your toddler to a wide variety of flavors and textures, and establish taste preferences for healthy foods in the future.

Exposure to New Foods

Finger foods are a great opportunity for trying new foods with children.

As a pediatric nutritionist, I’ve written a lot about exposing your toddler to a variety of foods without pressure, so they learn to like them and want to eat them.

The tricks and strategies parents use to get kids to eat often result in short-lived success.

Repeated exposure to a variety of new foods is a scientifically proven path to learning to like and eat a variety of nutritious foods and healthy snacks.

Develop Taste Preferences

You probably already know that what a young child eats early in life contributes significantly to their taste preferences later on.

For example, if sweets are offered early, and regularly, a preference for these foods may develop.

Use your child’s growing curiosity to offer them a variety of healthy finger foods to encourage a preference for foods that aren’t loaded with sugar, salt, and fat when they’re older.

Key Nutrients Your Child Needs

Finger food for toddlers should be nutrient-rich.

Toddlers are growing, and there’s a lot going on at this stage. Much of it is happening in the brain and bones.

Toddler finger foods can help you meet their nutritional needs while capitalizing on what toddlers need to do developmentally, like work on their fine motor skills.

Toddler Finger Foods for Independent Eating

So, which finger foods help foster independence, self-feeding skills, and provide great nutrition?

Here are some of my favorite finger food ideas for babies and toddlers.

1. Fruits and Vegetables (soft and cut up)

Fresh fruit such as blueberries, raspberries and halved strawberries are great for toddlers practicing their pincer grasp. Whole fruit such as pears or soft apple slices should be peeled.

Peel, steam or blanch and cut vegetables like sweet potatoes or butternut squash into small chunks so they are safe for toddlers to eat. Or, serve small cherry tomatoes cut into quarters. 

Avocado

These are rich in mono-unsaturated fats (the healthy kind), which are especially important for the brain.

Avocado is also creamy and mild in flavor. You can brighten the flavor with a squeeze of lemon or lime, and prime the palate for guacamole (Yum!).

It’s also a healthy sandwich spread alternative for mayonnaise for the whole family.

Broccoli

Introduce this cruciferous vegetable early on, and the odds for future eating will increase—even if your toddler takes a break along the way.

Don’t forget to use dips for dipping (a fun hands-on experience for toddlers) and blanch broccoli and cut into bite-sized pieces to make chewing it easier.

Cauliflower

This mild-flavored veggie is one of the most versatile. It pairs nicely with melted cheddar cheese, honey mustard, or as a substitute for mashed potato.

Try adding cauliflower to mac and cheese or making this rutabaga mash as a great option.

Melon

Ball it, cube it, or let your toddler scoop it with a spoon.

Ripe melon is loaded with nutrients, is a healthy snack option, and is a source of hydration in warmer weather.

2. Eggs

Either scramble or chop hard-boiled eggs. They are a quick, easy and protein packed finger food.

Check out this egg in a hole recipe.

3. Beans

Chickpeas, kidney beans, and black beans are great sources of fiber and protein as well as iron and zinc, key nutrients for the brain development that’s happening during this stage.

BPA and sodium-free canned beans such as Eden organic are a quick option to choose if you don’t have time to prep and cook them.

Tip: Rinse the salt and gooey stuff off canned beans before offering them to your toddler.

Try this toddler friendly recipe for Baby Bean Bites!

4. Whole Grain Pancakes

Whip up a batch of oatmeal or whole wheat pancakes or waffles and cut them into bite-size pieces. Freeze the leftovers for a quick meal or snack.

Pancake muffins are an easy finger food alternative.

5. Kamut Puffs

This soft cereal made by Nature’s Path is a quick and portable snack for on-the-go toddlers. It’s sugar-free, salt-free, and is a good source of fiber.

Make a trail mix by adding puffs, raisins, and an O-shaped cereal (Earth’s Best brand is a nice option).

6. Homemade Mini Muffins

Make batches of banana, oatmeal, bran or blueberry muffins with a mini muffin tin. Freeze extra portions for a quick finger food snack on another day.

Add ground flax or hemp hearts to boost up omega-3 fat intake (and taste).

Here’s a raspberry muffin recipe your toddler will love.

7. Whole Wheat or Whole Grain Bread

Get your toddler started with the flavor and texture of whole wheat bread early. It helps establish a flavor preference and will be much easier in the long run.

Try whole wheat pumpkin bread and pumpkin chocolate chunk muffins for starters.

8. Salmon

Kids do better with this heart-healthy food over time if kids are exposed to it early and frequently.

Grilled, poached or baked and cut into manageable chunks or finger-like strips are the best ways to introduce fish to your toddler.

Don’t be afraid to try soy sauce, ginger and garlic; Chef Prudhomme’s Redfish Magic; or lemon and dill.

9. Other Fish or Shellfish

Parents tell me all the time that they can’t get their kids to eat any fish. If you want your toddler to eat shrimp, tilapia, codfish and other water-loving creatures, get these on the menu when they’re young.

10. Dips, Yogurts and Sauces

Dips and sauces make a great companion for finger foods, especially as snack foods. They promote food exposure to different textures and to eating combined foods.

Toss your toddler’s pasta in a little tomato sauce so he gets get used to eating it with sauce.

Yogurt makes a nice dip for fruit and pancakes. Try a variety of dips for veggies to add flavor.

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Have Fun with Finger Foods and Your Toddler

There’s a whole world of great options of finger foods to experience. Most of what the rest of the family eats can be adjusted for your toddler!

Choose fruits, veggies, whole grains, lean protein, and healthy fats so your toddler gets exposed to a variety of foods and abundant nutrients for that all-important “inside job” of growth and development. The extra clean-up can be frustrating, but this phase doesn’t last too long. Remember, your little one is learning a lot about eating and feeding!

What About Finger Foods for Picky Toddlers?

Using finger foods is one of the best strategies for picky toddlers. Why? It puts them in control, which always seems to work out better for everyone. 

If you have a fussy eater, try not to short-order cook, but instead, take the foods you’re serving for your family and cut them into “finger” shapes or nuggets. This will make it easier for your toddler to handle them on their own.

Baby Finger Foods (for a 1 Year Old)

Some of my favorite, nutritious finger foods for one year olds are:

• canned beans
• toast fingers spread with nut butter, avocado, butter/jelly, cream cheese, or hummus
• cooked pasta
• sandwiches cut into 1/2″ squares
• buttery crackers
• canned vegetables like green beans, rinsed
• canned fruit in natural juices
• string cheese (stringed)
• soft tofu chunks
• fresh, ripe fruit cut into “fingers,” smashed (blueberry), or chopped
• mini muffins
• pancake or French toast strips
• rice balls
• avocado toast, cut into strips
• pasta pieces
• avocado chunks

Resources

• My Toddler Can’t Sit Still!
• 13 Foods Your Toddler Should Eat
• 5 Feeding Tips to Help Toddlers Gain Weight

This article was updated December 2024.