Healthy Asian recipes for Babies and Kids (2024)

Here's a collection of EASY healthy Asian recipes for babies that are low in sodium and without added sugar. They are suitable for babies 6 months and up and flavorful enough for the entire family to enjoy!

Healthy Asian recipes for Babies and Kids (1)
Jump to:
  • A round up of low sodium Asian recipes
  • Jumeokbap or Korean Rice Balls
  • Helpful resources for starting solids

Being Korean, I so want to expose my baby to our cuisine from early on. However, there's this mammoth of a challenge - making the dishes low-sodium. Honestly, I didn’t realize just how much sodium there is in our go-to condiments, like soy sauce, fermented soybean paste, fish sauce, chili paste, etc.

Here's why you want to be mindful of your baby's sodium intake and added sugar.

It's just something I never paid attention to...until I became a mom. I scoured the web for baby-friendly Asian recipes and discovered there's a desperate need for them!

Therefore, I took on the challenge that has felt so impossible at times. But after many.many trials, I am proud and excited to share these low-sodium Asian recipes that you can enjoy with your baby and the rest of the family!

So many of you have told me how you made these thinking only your baby would eat them but then your husband gave their seal of approval too. Mission accomplished!

I can't wait for you to enjoy these easy to make recipes for babies (and the entire family!)

A round up of low sodium Asian recipes

Beef Vegetable Rice Porridge

Especially great for when your baby is teething or feeling sick. Along with the recipe, learn how to significantly reduce arsenic from rice while preserving its nutrients.

rice porridge for babies

Super easy to make, this beef and vegetable rice porridge for babies is easy-to-digest, nutritious, and suitable for 6 months and up.

Get the recipe

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Baby-friendly Korean Bulgogi

You will not believe that there's not a drop of soy sauce!

Baby-Friendly Korean Bulgogi

This baby-friendly Korean bulgogi is easy to make and perfect for your baby, toddler, and family! If you’re looking for a baby led weaning recipe and healthy kid friendly meal on a budget, make this today!

Get the recipe

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Chicken Bulgogi

Chicken bulgogi (low sodium)

This chicken bulgogi, flavored with a simple low sodium and low sugar marinade, is an easy and healthy weeknight dinner for the whole family, including babies!

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Healthy Asian recipes for Babies and Kids (4)

Instant Pot Korean Chicken and Potatoes

An iconic Korean dish made in the Instant Pot - just as flavorful while saving you a lot of time!

Instant Pot Korean Chicken and Potatoes

If you're in need of a quick and easy weeknight family meal, here's an Instant Pot Korean chicken and potatoes recipe that everyone, including babies, will enjoy!

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Kid-Friendly Asian Turkey and rice meatballs

Such a delicious way to repurpose leftover rice! And you really can use whatever ground meat you wish. You'll also learn the secret to baking the most moist meatballs.

Turkey Meatballs with rice

These oven bakedkid-friendly turkey and rice meatballs are the perfect iron-rich finger food for your baby, children of all ages, and adults!

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Sushi Bake

Think of this as a sushi roll in casserole form with layers of rice, fillings, and seasonings that get baked into perfection! This is such a fun and interactive that your kid(s) will fall in love with.

Sushi Bake

Sushi bake, or sushi casserole, is a delicious way to satisfy your sushi cravings without the hassle of rolling and slicing individual rolls. It's an easy and shareable dish that is perfect for weeknight family meals or any gathering.

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Healthy Asian recipes for Babies and Kids (7)

Jumeokbap or Korean Rice Balls

These Korean rice balls are incredibly easy to make and a fun and tasty way to get the kids to try a mix of foods in one bite.

They are highly customizable so hope you have fun coming up with your own family favorite combinations.

Jumeokbap (Korean Rice Balls)

Fun to make and eat, these jumeokbap, or Korean rice balls, are versatile, customizable, and convenient! They are a delicious way to transform leftovers into a quick snack or meal.

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Healthy Asian recipes for Babies and Kids (8)

Chicken Rice Balls

These chicken rice balls are packed with tender chicken and flavorful rice and vegetables. Enjoy these adorable little bites as a quick snack, a fun party appetizer, or a no-fuss meal.

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Healthy Asian recipes for Babies and Kids (9)

Miso Tofu

This recipe is sure to turn you into a tofu lover, if you're not already!

Miso Tofu

This miso tofu is not only super easy to make, but it bursts with irresistable bold umami flavor! Bake alongside your favorite vegetables and enjoy with rice, noodles, over salads, and so much more!

Get the recipe

Healthy Asian recipes for Babies and Kids (10)

Asian shrimp tofu cakes

Super easy to make, a great finger food for babies 6 months and up, freezer-friendly, and delicious!

Easy baked shrimp cakes

Super juicy and tender, these baked Asian shrimp cakes are baby and kid-friendly! Of course, the adults can enjoy them too.

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Healthy Asian recipes for Babies and Kids (11)

Korean vegetable pancakes

Korean Vegetable Pancakes

Soft and tender on the inside, crispy on the outside, these Korean vegetable pancakes are so easy to make! Enjoy as a tasty side dish or snack.

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Healthy Asian recipes for Babies and Kids (12)

Kid-friendly Japchae

This dish holds a dear place in my heart because my mom seriously makes the BEST japchae eva. Growing up, whenever there was a gathering, everyone asked her to make japchae. Here's a baby-friendly version that even she approves of!

Kid-friendly Japchae

Here’s a baby and toddler friendly twist on a classic Korean dish, japchae!Made with colorful vegetables, meat, and gluten free sweet potato starch noodles, this low-sodium version is sure to be a hit with the entire family!

Get the recipe

Healthy Asian recipes for Babies and Kids (13)

Healthy Fried Rice with Vegetables

Learn how to make restaurant-quality fried rice with much less sodium.

Healthy Fried Rice with vegetables

This healthy fried rice is packed with vegetables, protein, and is oh so flavorful! Forget takeout and make this at home in under 10 minutes.

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Healthy sweet and sour meatball stir-fry

Sweet and sour sauce made without ANY added sugar? Yup. It is possible!

Healthy Sweet and Sour Meatball Stir-Fry

A healthy, Asian family-friendly meal that you can get on the table in 30 minutes or less! This easy one-pot sweet and sour meatball stir-fry is baby and kid-friendly!

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Instant pot Korean multigrain rice

Here's a super fun and delicious way to incorporate variety into an everyday staple! Hello lentils and beans!

Instant Pot Korean Multigrain Rice

Instant Pot Korean multigrain rice, or japgokbap, is a healthy accompaniment to any main dishes. It is so easy to make and comes out perfectly every time!

Healthy Asian recipes for Babies and Kids (16)

Instant Pot Peanut Chicken and Broccoli

Instant Pot Peanut Chicken and Broccoli

Another EASY, 30 minute weeknight meal you can enjoy with your baby and kids! This Instant pot chicken and broccoli is also a great way to continue exposing your child to one of the top food allergens, peanuts.

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Healthy Korean beef and broccoli quinoa

Here's another scrumptious way to enjoy that bulgogi sauce!

Healthy Korean Beef and Broccoli Quinoa

If you're in search of an easy, healthy weeknight meal, this Korean ground beef and broccoli quinoa is for you! It tastes like bulgogi and this one pot meal is also baby and toddler-friendly!

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Healthy Asian recipes for Babies and Kids (18)

Non-spicy Korean tofu soup

Because the traditional version is too spicy for our babes...

Non-Spicy Korean Tofu Soup

This non-spicy Korean tofu soup, or sundubu jjigae, is warm and comforting, and perfect for the entire family to enjoy, especially babies and toddlers.

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Healthy Asian recipes for Babies and Kids (19)

Korean Radish Soup

Another great soup recipe!

Korean radish soup

A healthy and easy to digest soup for your baby! This Korean radish soup is especially great to serve during times of illness, teething and constipation.

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Healthy Asian recipes for Babies and Kids (20)

Low-sodium moo goo gai pan

This is such a comforting one pot meal!

Low-Sodium Moo Goo Gai Pan

Chinese mushroom chicken stir-fry dish loaded with vegetables! This version is made baby and toddler-friendly with less sodium but plenty flavorful for the entire family to enjoy!

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Healthy Asian recipes for Babies and Kids (21)

Orange sesame chicken with vegetables

A beloved Americanized Chinese fast food gets a healthy, baby-friendly makeover!

Orange Sesame Chicken with Vegetables

a healthy Asian chicken recipe that’s low in sodium, this skillet orange sesame chicken with vegetables is perfect for babies and the family.

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Healthy Asian recipes for Babies and Kids (22)

Low sodium teriyaki sauce

Check out this very unusual addition to a beloved sauce! There's a cooking demo that I believe you'll find super helpful!

Low sodium teriyaki sauce

Here's a healthy low sodium teriyaki sauce recipe for your baby and the entire family to enjoy! Enjoy as a marinade or as a sauce!

Get the recipe

Healthy Asian recipes for Babies and Kids (23)

Teriyaki glazed salmon

Here's one quick and easy way to enjoy salmon!

Teriyaki glazed salmon

If you’re looking for a quick and easy salmon recipe for your baby and the entire family, look no further than this teriyaki glazed salmon.

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Healthy Asian recipes for Babies and Kids (24)

Easy Miso Pasta

A handful of simple pantry ingredients and 20 minutes are all you need to whip up this miso pasta!

Easy Miso Pasta

In need of a quick, no-fuss, delicious meal? This miso pasta is made with just a handful of ingredients and can be on your table in 20 minutes or less!

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Healthy Asian recipes for Babies and Kids (25)

Asian Salad Dressing

Asian Salad Dressing

This 5-minute Asian salad dressing has the perfect balance of sweet, savory, and tangy. It is super easy to whip up, versatile, and elevates any salad, vegetable, cold noodle, and much more!

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Healthy Asian recipes for Babies and Kids (26)

Asian Cabbage Salad

This colorful Asian cabbage salad dressed in tangy sesame dressing is the perfect make ahead salad. It is crunchy, fresh, and you can whip it up in just minutes!

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Healthy Asian recipes for Babies and Kids (27)

Bibimbap with Beet Sauce

Here's a super easy, delicious, and versatile no-recipe recipe!

Miso Aubergine

If you are a fan of rich umami with a hint of sweetness, you will love this dish! It's one of the few ways my kids (and I) will eat this nutritious vegetable!

Miso Aubergine

Infused with umami goodness and a touch of sweetness, this miso aubergine is not only incredibly simple to whip up but also an unforgettable way to enjoy eggplant

Get the recipe

Healthy Asian recipes for Babies and Kids (28)

Helpful resources for starting solids

If you are considering doing baby led weaning, you've come to the right place! Here's what you need to know to get started.

Perhaps you've started on purees but need help with moving forward with texture! If so, allow me to help you.

Be sure to follow me on Instagram for more tips as well as videos of my baby enjoying all the recipes you see here on my blog!

Or perhaps you're looking for the ULTIMATE step-by-step guidance:

Do you want to minimize picky eating and set a solid foundation for a lifetime of healthy eating habits?

Check out this 3 month mastering self-feeding program! It’s the closest thing to me being in your kitchen

Find out more!

Healthy Asian recipes for Babies and Kids (2024)

FAQs

What is a good Chinese dish for kids? ›

Egg rolls, which contain vegetables and small bits of egg on the inside, are crunchy, flavorful, and easy to eat. Lo Mein: Kids and noodles are usually a great combination. While this dish can be challenging to eat with chopsticks, some kids actually relish the challenge.

What do Korean babies eat? ›

Juk is one of the first solid foods that a Korean child is given. This boiled rice is watery and much like a porridge/congee, often mixed with finely minced vegetables and/or meat. Juk is also commonly used to treat a common cold—much like chicken soup for Americans.

What are healthy eating ideas for babies? ›

Finger foods for babies and young children
  • soft-cooked vegetables, such as broccoli, cauliflower, courgette, parsnip and sweet potato.
  • carrot or cucumber sticks and avocado.
  • fresh fruits, such as apple (soft-cooked if needed), banana or soft, ripe peeled pear or peach.
  • toast, pitta or chapatti fingers.

Can a 6 month old have soy sauce? ›

When can babies have soy sauce? Consider waiting to introduce soy sauce until closer to 12 months of age, due to exceedingly high sodium levels, though an occasional taste of a meal that contains soy sauce is fine before the first birthday. Note that soy sauce contains common allergens, including soy and often wheat.

What Chinese food can a 1 year old eat? ›

Fried rice: Even toddlers can eat rice cooked with egg, meats and bits of vegetables. Beef or chicken with broccoli or mushrooms or snow peas: If there's a vegetable in the name, chances are it's a good choice. (The meat and vegetables are cooked in a light sauce.)

Is Chinese food safe for toddlers? ›

Kid-Friendly Chinese Dishes

It is better to start with milder flavors to get them accustomed to different flavors and textures first. Eggs rolls and dumplings are easy to cut up and kids will enjoy the novelty of dunking them into sauce.

What do Japanese feed babies? ›

In Japan, babies are given rice, tofu, natto, seaweed, dashi, sweet potato, and other Japanese ingredients at an early stage. Parents then gradually incorporate more foods and dishes into a simplified Ichiju Sansai meal around two years old.

What do Asians feed their babies? ›

Baby Food Around the World: What Baby's First Foods are Around the World
Country/ RegionMost Common First Food for Babies
ChinaXifan, a rice porridge, paired with mashed fruits, soft vegetables, tofu, seaweed, eggs or fish
JapanRice cereal and radish; miso soup; rice porridge served with veggies and dried fish
9 more rows

At what age do Korean babies start eating kimchi? ›

Kimchi may be introduced in small amounts as soon as your baby is ready to start solids, which is generally around 6 months of age.

What is the #1 most important food for your baby? ›

The American Academy of Pediatrics recommends meat as a first food because it's such a great source of protein, zinc, and iron, especially red meat and dark poultry meat. Plus, babies absorb iron more easily from meat than from iron-fortified cereals, another common first food.

What food helps baby brain development? ›

There are also certain nutrients that are necessary for healthy brain development. These nutrients include: Protein. Protein can be found in meat, poultry, seafood, beans and peas, eggs, soy products, nuts and seeds, as well as dairy.

Which fruit is best for baby brain development? ›

Top 10 foods for a child's brain development
Food
7Beans
8Colourful and dark green vegetables, especially broccoli
9Colourful fruits especially blueberries, strawberries, red/purple grapes
10Water
6 more rows

What foods not to give baby? ›

Foods to Avoid for Baby
  • unpasteurized juice and cider.
  • unpasteurized milk and milk products.
  • raw or undercooked meat, poultry, fish, and shellfish.
  • raw or undercooked eggs.
  • raw or undercooked sprouts.

What spices should babies avoid? ›

Avoid super-hot spices like chilli, cayenne pepper and added salt and sugar including foods such as soy sauce and mayonnaise. Offer foods plain as well as with herbs and spices to encourage even more variety.

Can a 7 month old eat fried rice? ›

From around 6 months, after your baby has had their first tastes, rice is perfectly fine to offer to little ones.

What do kids like from Chinese takeaway? ›

DS likes rice , noodles carrots and meat so pretty easy to feed from chinese take away really. Crispy duck in pancakes might go down well, fun food. Ditto sweet and sour chicken balls.

What are the 3 most popular dishes in China? ›

The Top 5 Most Popular Dishes In China
  • Ma Po Tofu is a major staple dish in Chinese meals. ...
  • Hot Pot is the go-to dish to share on cold evenings with friends and family. ...
  • Peking Duck is one of the most popular dishes served for special occasions in China.
Jun 26, 2019

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