Spelt
An ancient type of wheat with a mild, nutty taste. Cook it soft and mash it for little ones.
Checked against official guidance on October 18, 2026 · How we review
Quick answer
Babies can eat spelt from around 6 months, once they show signs of being ready for solids. Prepare it as shown below.
How to serve spelt by age
6 months+
Smooth spelt porridge or soft patties
Cook whole spelt grains until very soft, then blend them with some of the cooking water, breast milk or formula. For patties, blend or mash cooked spelt with a soft vegetable your baby already eats so it holds together, shape it into fingers and bake until just set. Don't serve whole cooked kernels.
- Size
- Blended or mashed to a smooth or slightly lumpy porridge on a pre-loaded spoon, or pressed into soft patties about the size of an adult finger, roughly 6–8 cm long and 2 cm wide (2½–3 × ¾ in).
- Check before serving
- Rub a little between your thumb and finger. It should feel smooth or softly lumpy, with no whole, chewy kernels. Patties should squash with gentle pressure.
US and UK advice differ here. The AAP suggests mashed food or soft pieces no larger than ½ inch; the NHS suggests soft finger-sized pieces your baby can hold in their fist. Both agree the food must squash easily.
9 months+
Mashed spelt, soft patties or spelt pasta
Mash very soft spelt well with a fork and stir it into porridge, mashed vegetables or soft stews. Soft patties or well-cooked spelt pasta cut into small pieces work well too.
- Size
- Mashed to a soft, lumpy texture, or patty and pasta pieces no bigger than about 1 cm (just under ½ inch).
- Check before serving
- Mash a spoonful with a fork. It should break down easily, with no firm or chewy kernels.
12 months+
Soft spelt in soups, pasta and toast
Stir very soft-cooked spelt into soups and stews and mash it with the back of a spoon until no whole kernels are left. Spelt pasta and lightly toasted spelt bread strips are other easy ways to serve it.
- Size
- Very soft grains mashed so no whole, firm kernels are left, in a moist dish, or pasta, patty or toast pieces about 1 cm (just under ½ inch).
- Check before serving
- Press a few grains between your fingers. They should squash flat easily.
18 months+
Soft spelt in family dishes
Offer spelt in family soups, stews and risotto-style dishes, cooked until very soft and mashed until no whole kernels are left. Choose spelt breads without whole seeds, nut pieces or whole grain kernels.
- Size
- Very soft grains mashed so no whole, firm kernels are left, in moist dishes, or bite-sized pieces about 1 cm (just under ½ inch).
- Check before serving
- Still do the squash test: the grains should flatten with gentle pressure.
Always have your child sit upright in a high chair or at the table, and stay with them the whole time they eat. Keep to the size and texture for their stage. Every baby develops on their own timeline.
How to prepare spelt
- 1
Rinse whole spelt grains in a sieve under cold running water.
- 2
Simmer them in plenty of plain water, following the package, then keep cooking until the grains are very soft, adding more water if it dries out. Don't add salt or stock cubes.
- 3
Blend or mash it with a little cooking water, breast milk or formula to suit your baby's age, then let it cool.
- 4
First time? Pick a day your baby is well, at home, when you can watch them for a couple of hours afterward.
How much to offer
For the very first taste, offer a teaspoon or two of porridge. If there's no reaction, offer more next time. Your baby decides how much to eat: stop when they turn away or close their mouth. Once wheat is in your baby's diet, keep offering it regularly.
Common mistakes
Serving whole cooked kernels
Cooked spelt kernels are firm and chewy, and the CDC lists whole kernels of cooked wheat and other grains as a choking hazard for young children. Mash, grind or blend them.
Undercooking it
Whole spelt takes a long time to soften. Keep cooking until it squashes easily between your fingers.
Thinking spelt is wheat-free
Spelt is a form of wheat. A product labeled wheat-free can still contain spelt, so read the full ingredient list if your child has a wheat allergy or celiac disease.
Pairing it with another new allergen
If wheat is new for your baby, offer spelt without other new allergens, such as egg or dairy, so you know what caused any reaction.
Questions parents ask
Can spelt be a choking hazard for babies?
Whole cooked spelt kernels are firm and chewy, and the CDC lists whole kernels of cooked wheat and other grains as a choking hazard for young children. The CDC advises cooking whole-grain kernels and finely grinding or mashing them. Serve spelt as smooth porridge, mashed into moist food, in soft patties or as soft pasta, and stay with your child during meals.
Can babies be allergic to spelt?
Spelt is a type of wheat, which can trigger allergic reactions, and it contains gluten. Foods with gluten can be introduced from around 6 months, one new allergen at a time and in small amounts, so you can spot any reaction. Once wheat is part of your baby's diet and they're fine with it, keep offering it regularly. If your baby already eats wheat foods like bread or pasta without a problem, they've had wheat before, but start spelt with a small amount too. In the UK, allergens in pre-packed food are highlighted in bold in the ingredient list, and spelt is a type of wheat, so check the list. Gluten is also what triggers celiac disease, a lifelong autoimmune condition that affects at least 1 in 100 people in the UK.
Is spelt healthy for babies?
Cooked spelt provides carbohydrate for energy, some protein (about 5.5 g per 100 g) and fiber (about 3.9 g per 100 g). It has about 1.7 mg of iron per 100 g, but babies eat only a few spoonfuls, so it isn't counted as an iron-rich food.
Is spelt gluten-free?
No. Spelt is a type of wheat, so it contains gluten and isn't suitable for anyone with celiac disease.
Is spelt safe for a baby with a wheat allergy?
No. Spelt is a form of wheat, so avoid it unless your child's allergist says otherwise. Products labeled wheat-free can still contain spelt, so read the ingredient list.
Can babies eat spelt bread or spelt pasta?
Yes. Lightly toast spelt bread and cut it into narrow strips, and cook spelt pasta until soft. Choose breads without whole seeds, nut pieces or whole grain kernels.
Can babies eat spelt every day?
Yes, as part of a varied diet. The AAP suggests switching up your baby's grains, for example with oats, barley, quinoa and couscous.
If your baby refuses spelt
- Many babies need 10 or more tries before they accept a new food. Keep offering it alongside foods they already like.
- Mix it into foods your baby already likes, such as mashed sweet potato or a favorite stew.
- Try another form: smooth porridge, soft patties, spelt pasta or toast strips.
- Eat some yourself at the same meal. Babies copy what they see.
Never force or pressure your baby to eat. Some days they'll eat more, some days less, and that's normal.
Buying and storing spelt
- Cool cooked spelt quickly and refrigerate it within 1 hour. Spores of some food poisoning bacteria can survive cooking grains, and reheating won't remove the toxins they make.
- Cooked spelt keeps for 3 to 4 days in a covered container in the fridge. Rice dishes are the exception: cool them within 1 hour, keep them in the fridge for no more than 1 day, and reheat them only once.
- Cooked spelt can be frozen in small portions for 3 to 4 months. Reheat only once, to 165°F (74°C), until steaming hot, then let it cool before serving.
- Throw away any food left out at room temperature for more than 2 hours (1 hour if it's hotter than 90°F / 32°C).
When to talk to your doctor
Contact your pediatrician, GP or health visitor if:
- Your baby has had any reaction to wheat, even a mild one. Stop offering it until you've talked to your pediatrician.
- Your child has ongoing diarrhea, tummy pain or bloating, or isn't growing as expected, especially if a parent, brother or sister has celiac disease. Ask your doctor whether testing is needed.
- You notice mild signs of an allergic reaction after eating, such as a few hives or a little vomiting. See signs of a reaction.
- You're worried about how much your baby eats, their growth, or they refuse most solid food for weeks.
Call 911999your local emergency number (such as 112 in Europe or 000 in Australia) now if your baby has trouble breathing, wheezing, can't cough or cry, has lips, mouth, tongue or throat that suddenly swell, or becomes pale, bluish, floppy or unresponsive. Also call if hives come with repeated vomiting.
Last offered today. Once spelt is in your baby's diet, keep offering it regularly.
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Helpful guides
Sources
- CDC: Choking hazards
- CDC: When, what, and how to introduce solid foods
- AAP: Heavy metals in baby food
- NHS: Food allergies in babies and young children
- NHS: Coeliac disease
- Celiac Disease Foundation: Sources of gluten
- MedlinePlus (NIH): Learn about gluten-free diets
- NHS: Preparing food safely for babies
- NHS: Starchy foods and carbohydrates
- NHS: Food labels
- USDA FoodData Central: Spelt, cooked
- USDA FSIS: Leftovers and food safety
- Food Standards Agency: Home food fact checker
- NHS Best Start in Life: Storing and reheating food
- NHS: Help your baby enjoy new foods
More first foods
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