Iron-Rich BLW Cookies

We all know that iron-rich foods are one of the most important foods when feeding babies and toddlers, so if you’re looking for a plant-based iron-rich BLW snack, then these iron-rich BLW cookies are a game-changer. They’re soft, nutrient-dense (with 3mg of iron, 6g of protein, and 4g of fibre in just one cookie!), naturally sweetened, and packed with ingredients that support iron absorption and steady energy with no added sugar, no dairy, no eggs, and no fuss.

Unhulled tahini and pumpkin seeds bring a powerful iron boost, paired with blackstrap molasses (one of the richest plant sources of iron). Raisins add natural sweetness and extra minerals, while chia seeds and almond meal bring fibre and plant-based protein. The addition of orange juice helps the body absorb more of the iron because of its vitamin C content.

These make an ideal snack for babies from 12+ months, and are perfect for lunchboxes or an on-the-go breakfast option (also great for parents wanting a nourishing snack). You can also swap oats for quinoa flakes if you want to increase the iron even further (see FAQ below).

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Iron-Rich BLW Cookies

5 from 2 votes

Prep Time 5 minutes minutes

Servings 6

Suitable For 12m+

Ingredients

• 110 g rolled oats (Quinoa flakes option: Swap the oats for quinoa flakes to add an extra 2.7 mg of iron per batch.)
• 150 g unhulled tahini
• 150 g raisins
• 35 g pumpkin seeds
• 20 g chia seeds
• 50 g almond flour
• 40 g blackstrap molasses (can sub with 100g of extra raisins and 2 Tbsp of orange juice)
• 60 ml orange juice

Instructions 

• Preheat oven to 170c/340f (fan forced), and line a baking tray with a baking sheet (or baking paper).
• Add the oats, pumpkin seeds, almond flour, and chia seeds to a food processor and pulse until coarsely ground and no pumpkin seed chunks remain.
• Add the rest of the ingredients and blend or pulse until the mixture comes together and is sticky but spoonable (use more orange juice, 1 Tbsp at a time if the mix is too dry).
• Using two spoons, spoon the mixture into 12 cookies and flatten slightly with your fingers or a fork.
• Bake for 12–15 minutes until set on the outside but still soft in the centre.
• Cool on the tray for 5 minutes, then transfer to a rack to finish cooling.

Storage

Store in an airtight container on the bench for 2 days, in the fridge for 7 days or freezer for up to 2 months. 

Notes

These are suitable from 12+ months due to the added sugar from molasses and dried fruit. 

FAQ – Iron-Rich Cookies

Can I swap oats for quinoa flakes?

Yes, using 110 g of quinoa flakes instead of oats adds an extra 2.7 mg iron per batch!

Can I use hulled tahini instead?

You can, but you’ll lose about half the iron. Unhulled tahini has ~7–8 mg more iron per 100 g.

What can I use instead of raisins?

You can use sultanas or chopped dates. Apricots work too but are slightly lower in iron.

Can I omit the molasses?

It adds a BIG iron hit and sweetness. If leaving it out, increase raisins or add prune purée.

Nut-free option?

Swap almond meal for more oats, quinoa flakes, or hemp seeds.

Can babies under 1 have these?

Due to these having added sugar from the molasses and dried fruit, these are recommended from 12+ months. 

How do I store them?

At room temp for 2 days, fridge for 7 days or freezer for 2 months. Serve defrosted or slightly warmed.

Did you make this recipe?

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