HeySolids
Choking risk
Raw fennel is a moderate choking risk - the bulb is firm and crunchy, with fibrous layers a baby can't chew through, much like raw celery.
Cook the bulb until a piece squashes easily between two fingers, and hold back raw crunchy pieces until your child chews confidently. See how to serve for age-by-age prep.
Allergens
Fennel is not a common food allergen, so a true food allergy to it is rare.[3]
Start with a small amount and watch for a reaction.
If baby refuses
The anise flavor is what throws some babies. Roasting tames it into something much sweeter and more caramelized than steaming does, so try that first. Fennel also softens into the background when it's simmered into a tomato sauce or soup, and the feathery fronds can be snipped like an herb over foods baby already accepts.
How to serve
6+ months old
Large soft-cooked wedge or smooth mash
Finger-length soft wedge, or mash on a spoon
Trim the stalks and the tough outer layer, then cook wedges of the bulb until very soft. Offer a large wedge for baby to hold and gum, or blend cooked fennel into a mash with potato or another vegetable. The feathery fronds work like an herb - chop them fine and stir into soft foods. Skip raw fennel entirely at this age.
How to cook
Steam or simmer wedges for 12 to 15 minutes, or roast at 400°F for 25 to 30 minutes, until a piece presses easily between two fingers. Roasting mellows the anise flavor the most.
9+ months old
Small soft-cooked pieces
Bite-sized, about 1/2 inch
As the pincer grasp develops, cut soft-cooked fennel into small pieces for picking up, or keep folding it finely chopped into soups, sauces, and stews. Keep it cooked - the raw bulb is still too firm and fibrous.
How to cook
Trim the outer layer, then steam, simmer, or roast until very soft. Pieces should squash easily between two fingers before serving.
12+ months old
Soft cooked pieces, or raw only paper-thin
Bite-sized, about 1/2 inch, or shaved paper-thin
Serve soft-cooked fennel in family dishes - braised alongside fish or chicken, roasted with other vegetables, or simmered into sauce. If you offer it raw, shave it paper-thin with a peeler or mandoline so each piece wilts rather than crunches; firm raw slices and chunks stay off the menu until your child chews confidently.
How to cook
Roast at 400°F for 25 to 30 minutes for the sweetest result, or braise wedges in a little water or unsalted broth until silky. Save the fronds for sprinkling over the finished dish.
Sources
- When, What, and How to Introduce Solid Foods - CDC
- Choking Hazards (Infant & Toddler Nutrition) - CDC
- Food Allergies (the 9 major US allergens) - FDA
- Pollen Food Allergy Syndrome - ACAAI
- Plant food allergy in mugwort-sensitised patients (carrot/celery/spice) - PMC3354215
- Fennel, bulb, raw - USDA FoodData Central