Somewhere along the way, "baby food" became synonymous with bland. Watery porridge. Unseasoned vegetable mush. Food that no adult would willingly eat.
But babies don't need their food to be bland. Once your baby is ready for complementary foods, usually around 6 months, you can begin introducing a wider range of flavours alongside age-appropriate foods and textures. Introducing a variety of flavours from the start can help babies become familiar with different tastes and may help reduce fussiness as they grow. (NHS: Your baby's first solid foods) If you're just getting started, see our simple baby food guide for 6–12 months.
Here are 10 to start with.
Before You Start: 5 Baby-Food Safety Rules
- No added salt — babies do not need added salt, and foods high in salt aren't recommended for babies. Avoid adding salt to your baby's food or cooking water.
- No added sugar — babies don't need added sugar, and foods for infants should be nutrient-dense rather than providing calories from added sugars.
- No honey before 12 months — honey can cause infant botulism and should not be given to babies under 12 months. No exceptions.
- Use age-appropriate textures — herbs and spices should be finely ground, finely chopped, or incorporated into soft foods. Avoid giving babies whole spices, seeds, or hard pieces of herbs that could present a choking risk.
- Introduce new foods thoughtfully — when introducing a new ingredient, start with a small amount alongside a familiar food. Introducing new foods one at a time initially can make it easier to identify a reaction. Very hot or heavily spiced foods aren't necessary — start with mild flavours and gradually introduce stronger ones as your child gets older and more comfortable with different foods.
Sources: NHS — Foods to avoid giving babies and young children; CDC — Foods and Drinks to Avoid or Limit
Allergy note: If your baby has a known food allergy, severe eczema, or has previously reacted to a food, speak with your healthcare professional about introducing new foods. If your baby develops symptoms of an allergic reaction, stop the food and seek appropriate medical advice.
Everything else? More open than most parents realise.
1. Cinnamon
Flavour profile: Warm, sweet, familiar
Best with: Apple purée, oat porridge, sweet potato, banana, pear
Cinnamon is one of the easiest spices to introduce — its sweetness makes it immediately appealing to babies, and it pairs with almost every Stage 1 fruit and vegetable. Start with a small pinch.
2. Turmeric
Flavour profile: Earthy, mildly bitter, warm
Best with: Lentil purée, sweet potato, carrot, cauliflower, rice
Turmeric is widely used in South Asian and Middle Eastern cooking. It adds an earthy flavour and a vibrant golden colour to baby-friendly dishes. A tiny pinch goes a long way — it will stain bibs and highchair trays, so consider yourself warned.
3. Cumin
Flavour profile: Warm, earthy, slightly smoky
Best with: Lentils, chickpeas, carrot, sweet potato, courgette
Cumin is one of the most widely used spices in the world — and for good reason. It adds depth to savoury purées and works especially well with legumes. Ground cumin is easiest to use at this stage. Avoid offering whole seeds, which can present a choking risk. (CDC: Choking Hazards)
4. Coriander (Ground)
Flavour profile: Citrusy, mild, slightly floral
Best with: Carrot, sweet potato, lentils, chicken, courgette
Ground coriander (not to be confused with fresh coriander leaf, which is also fine) has a gentle, citrus-forward flavour that complements both sweet and savoury purées. It pairs particularly well with cumin — together they form the base of many family-friendly dishes you can adapt for your baby.
5. Ginger
Flavour profile: Warm, slightly spicy, aromatic
Best with: Carrot, sweet potato, pear, apple, butternut squash
Fresh or ground ginger adds warmth and aroma without the intense heat of chilli. Use a very small amount to start — a tiny pinch of ground ginger or a fine grate of fresh — and increase gradually based on your baby's response.
6. Basil
Flavour profile: Fresh, sweet, herby
Best with: Tomato, courgette, chicken, pasta, pea purée
Fresh or dried basil is one of the most versatile herbs for baby food. It brings a fresh, Italian-inspired flavour to savoury purées and works beautifully with tomato-based dishes. Fresh basil can be blended directly into purées; dried basil can be stirred in during cooking.
7. Mint
Flavour profile: Cool, fresh, aromatic
Best with: Pea purée, lamb, courgette, yoghurt, melon
Fresh mint adds a cooling brightness to both savoury and sweet dishes. It's particularly good blended into pea purée or stirred into plain yoghurt with fruit. Use fresh leaves rather than mint extract or mint flavouring, which can be overpowering.
8. Cardamom
Flavour profile: Floral, warm, slightly sweet
Best with: Banana, mango, rice pudding, oat porridge, sweet potato
Cardamom is widely used in South Asian and Scandinavian cooking and pairs beautifully with fruit-based purées and warm cereals. Ground cardamom is the easiest form to use — a very small pinch is enough. It's aromatic and distinctive, so introduce it on its own first to gauge your baby's reaction.
9. Dill
Flavour profile: Fresh, slightly anise-like, herby
Best with: Fish, potato, carrot, courgette, cucumber
Dill is a natural partner for fish and root vegetables. It's widely used in Scandinavian and Eastern European cooking and introduces babies to a flavour profile that's distinct from the more common sweet-savoury combinations. Fresh dill blended into a fish purée is a simple, nutritious combination worth trying early.
10. Oregano
Flavour profile: Earthy, slightly peppery, aromatic
Best with: Tomato, chicken, courgette, lentils, pasta
Dried oregano is a pantry staple that translates easily into baby food. It adds a Mediterranean warmth to savoury purées and works well in any dish where you'd use it for the rest of the family — just hold the salt. It's one of the easiest herbs to incorporate because it blends seamlessly into cooked dishes.
How to Introduce Spices and Herbs
For a first taste: Start with a small amount — a pinch of ground spice or a few finely chopped herb leaves — mixed into a serving of familiar food.
If tolerated: Gradually increase the amount according to the recipe and your baby's preference. Introducing new foods one at a time initially can make it easier to identify a reaction. For a broader look at common pitfalls, see the 7 biggest mistakes parents make when starting solids. Not sure whether to start with purées or finger foods? Read our guide to baby-led weaning vs. purées.
Sources: CDC — When, What, and How to Introduce Solid Foods; AAP — Starting Solid Foods
A Quick Safety Note
Herbs and spices should be finely ground or finely chopped and mixed into food in a texture appropriate for your baby's developmental stage. Avoid giving babies whole seeds, hard pieces, or other foods that could present a choking risk. It's also worth knowing the difference between gagging and choking — read our guide to baby gagging vs. choking vs. allergic reaction.
Source: CDC — Choking Hazards
What About Allergies?
If your baby has severe eczema, a known food allergy, or has previously reacted to a food, speak with your healthcare professional about introducing new foods. Potentially allergenic foods should be introduced in forms and textures that are safe for babies. For practical guidance on this, see our article on how to introduce allergens to your baby without the anxiety.
Source: AAP — Starting Solid Foods
A Note on Nutrition
Flavour comes second to nutrition. Herbs and spices can make meals more interesting, but they should complement a varied diet that includes iron- and protein-rich foods, vegetables, fruits, grains, and other nutritious foods appropriate for your baby's stage.
Sources: CDC — Foods and Drinks to Encourage; AAP — Starting Solid Foods
Babies don't need elaborate meals to develop a taste for real food. A little cinnamon in porridge, basil in tomato sauce or cumin in lentils can introduce new flavours while keeping meals simple. Start small, keep ingredients age-appropriate, and let variety become part of your baby's normal mealtime experience.
Get the Full Safe Spice & Herb Starter List
The Baby Food Starter Guide — Quick-Start Edition includes a printable Safe Spice & Herb Starter List — a quick-reference card you can stick on the fridge or keep in the kitchen for when you're cooking. It's part of a set of five practical tools designed to help you start solids with confidence.
Get your copy and start seasoning with intention.