HeySolids
Choking risk
Bok choy is a low choking risk cooked soft - the thing to manage is the leaf, which can bunch up or stick to the roof of the mouth raw or undercooked, while the firm raw stalk is too tough as it comes.
The good news: unlike sturdier greens, the stalk cooks soft right alongside the leaf. Cook both until very soft, then chop fine and stir into soft food rather than serving whole leaves. See how to serve for age-by-age prep.
Allergens
Bok choy is not a common food allergen, so a true food allergy to it is rare.[2]
Start with a small amount and watch for a reaction.
If baby refuses
Bok choy is one of the mildest greens, so it's usually the cooking smell that puts a baby off, not the taste. Fold finely chopped soft bok choy into congee, fried rice, or a mild sauce, where the smell fades and the taste barely registers. Keep offering it - tastes change with repeat tries.
How to serve
6+ months old
Finely chopped or blended into a soft food
Cook the white stalk and the leaf until both are very soft, then chop or blend them fine and stir through soft food - congee, mash, a mild sauce - which keeps the leaf from sticking. No whole leaves yet, even cooked floppy ones.
How to cook
Steam or simmer the sliced stalks for 8 to 10 minutes, until very soft, and add the leaves near the end - they need only a couple of minutes. No salt, and no soy sauce, which is where the salt hides in most bok choy dishes. Chop fine, or blend with a splash of cooking water.
9+ months old
Small soft pieces mixed into dishes
About 1/2 inch, well-softened pieces
Keep serving bok choy cooked very soft and finely chopped, stirred through congee, fried rice, noodles, or a mild sauce. A slightly coarser chop is fine now, but keep pieces small and well softened so a leaf cannot bunch up.
A soft-cooked piece of stalk can be offered for biting practice if it squashes easily between your fingers. Still avoid raw bok choy and large floppy leaves.
How to cook
Steam, simmer, or saute the separated stalk until very soft, adding the leaves near the end, then chop small and mix into other foods. No salt or soy sauce.
12+ months old
Soft pieces in family dishes
Serve bok choy in family dishes: stirred into soups and noodles, or gently stir-fried until soft and mixed through rice. Keep it finely chopped or in small soft pieces so it does not ball up, and cook the firm stalk until tender.
Cook stir-fries soft and leave out soy sauce and salty stir-fry sauces for baby's portion.
How to cook
Steam, simmer, or stir-fry the separated stalk until soft, adding the leaves near the end, then chop to a size baby can manage. Flavor with garlic or ginger instead of salt or soy sauce.
Sources
- Choking Hazards (Infant & Toddler Nutrition) - CDC
- Food Allergies (the 9 major US allergens) - FDA
- Infant Methemoglobinemia: The Role of Dietary Nitrate - AAP, Pediatrics 2005
- When, What, and How to Introduce Solid Foods - CDC
- Foods and Drinks to Avoid or Limit (honey, added sugar, salt) - CDC
- Bok choy, cooked, boiled, drained, without salt (FDC 170391) - USDA FoodData Central