12 Easy to Make Poha Recipes for Babies & Kids

12 Healthy Poha Recipes for Babies and Kids

You wouldn’t believe us, but poha recipes for babies, toddlers, and kids are skyrocketing these days. Why, you may ask. Today’s parents are more health conscious than ever than unthinkingly relying on packaged products labelled as nutritious for children. With the internet unfolding truths behind many baby foods, simple poha recipe for kids are homemade, hygienic, nutritious, and most of all, transparent, keeping parents informed about every single ingredient a child consumes from the recipe. So, wouldn’t it be wonderful to create some quick and delicious recipes for your child, whether you are at home or on vacation? Check out our amazingly easy and tasty poha recipes for children for your little one’s breakfast, lunch, and even supper.

Nutritional Value of Poha, Flattened Rice

Here’s a quick value addition to your knowledge about poha and what’s in it:

Nutrition Per 60 grams
Energy 207 kcal
Protein 3.96 g
Carbohydrate 46.3 g
Fibre 0.42 g
Fat 0.72 g

Health Benefits of Poha for a Child

Poha is packed with loads of nutrients, making it a healthy and tasty snack for babies, toddlers and growing children. These rice flakes for children are light on the stomach, and when served in small quantities, they can provide the following health benefits:

1. Poha Is Easily Digestible

Made by sand roasting, flaked rice or poha has enhanced carbohydrate and protein digestibility, minerals, prebiotic dietary fibre, and antioxidants. This is why one of the primary poha benefits for babies is it is easy on little tummies. Quick and easy digestion means that your baby doesn’t get a bloated feeling and remains energetic too.

2. Poha Is Iron-Rich

Poha is full of iron, and when given to your baby regularly, it can keep iron deficiency or anaemia at bay. It helps in maintaining the right haemoglobin levels in the body too.

3. Poha Is Rich in Carbohydrates

You can make poha your child’s primary source of carbohydrates by including it in your child’s diet. It proves to be a tasty and healthier snack option than others and is fibre-rich too. Mothers can depend on it as a wholesome meal option for babies.

4. Poha Is Nutrient-Rich

While poha has many nutrients in it, when it is garnished with peanuts and sprouts, it becomes a tasty snack your child will relish. It can be a great breakfast or an after-school snack.

5. Poha Is Low on Gluten

Since poha has low quantities of gluten, your child is less likely to develop any kind of food allergy.

Raw pohaPoha Recipes for Infants

If you are looking for a quick and tasty poha recipe for a 1-year-old baby, then read ahead to serve this delicacy to your little one:

1. Instant Poha Cereal Mix

This dry, instant poha mix is perfectly healthy for babies, easy to store, and extremely travel-friendly! This recipe is suitable for babies 6+ babies.

Instant Poha Cereal Mix

What You Need

  • 1 cup poha
  • 1/4 cup roasted gram dal
  • 1 green cardamom
  • 1/8 cup of almonds
  • 1/8 cup of cashews

How to Make

  • Dry roast poha and roasted gram dal separately and put them aside in different places to cool down.
  • Now, dry roast almonds, cashews, and cardamom together and put them aside to cool.
  • Now that everything is cooled down grind each item separately to a fine powder.
  • Transfer them to plates to cool down.
  • Once cooled, mix all the grounded powders in a bowl and sieve it using a siever.
  • Put the final grounded mix in an air-tight container to retain its freshness.
  • Voila! There you go; your poha cereal/porridge mix is ready!

2. Tasty Poha Mash

Poha mash is easy to make and feed, making it a popular recipe among busy parents. This recipe is suitable for babies 7+ babies.

Tasty Poha Mash

What You Need

  • 1/4 tbsp thin poha
  • 1/2 cup water or breast milk/formula milk
  • A pinch of cumin powder (optional)
  • A pinch of turmeric powder (optional)

How to Make

  • Rinse poha in water 2-3 times to remove any excess starch. Drain the water.
  • In a small pan, add the rinsed poha and water (or breast milk/formula milk) along with a pinch of turmeric powder and cumin powder (if using).
  • Cook poha on low heat and continuously stir to prevent lumps until it softens and the water/(or breast milk/formula milk) is absorbed.
  • Turn off the heat and let it cool down a bit.
  • Mash the cooked poha in a smooth consistency, either using a fork or a baby food grinder or blender.
  • Serve the plain poha mash warm to your baby.

3. Spinach Poha

This healthy and nutrition-rich snack is great for babies and is extremely travel-friendly too.

What You Need

  • 10 -15 spinach leaves
  • 2 tbsp thin poha
  • 1 tsp ghee
  • a pinch of cumin seeds
  • a pinch of turmeric
  • Asafoetida

How to Make

  • Wash poha and soak it in water to soften it.
  • Heat a non-stick pan and add 1 tsp ghee to it.
  • As the pan starts heating up, sprinkle a pinch of cumin seeds, mix it and then add chopped and washed spinach leaves.
  • Let the mix cook well and then add a pinch of turmeric and asafoetida.
  • Now add poha to this and let it cook with the lid closed.
  • Stir well and serve while it is warm.

4. Poha Kheer

This nutritious and tasty poha kheer for babies kheer is an ideal food for your infant. Treat your baby to this sweet delicacy and watch it gurgle for more.

Poha Kheer

What You Need

  • 2 tbsp thin poha (beaten rice)
  • 2 seedless dates
  • ½ cup milk

How to Make

  • Rinse poha with very gentle hands and quickly drain the water. Let it soak in the residual water.
  • Chop the dates into fine shreds.
  • Add ½ cup of water to a heated pan and mix the shredded dates into it.
  • Stir till the dates blend with the water.
  • Add poha to it and mix it well.
  • Pour ½ cup of milk into the mix and turn off the gas.
  • Mix it well, cool it and then serve it to your baby.

5. Poha Oats Porridge

Poha porridge for babies is an easy-to-digest snack that mothers can make. Adding oats to it makes it a healthy and filling cereal that babies will relish.

Poha Oats Porridge

What You Need

  • 2 tbsp of poha oats cereal mix
  • ¾ cup of water
  • Ghee ½ tsp
  • 1 tbsp of palm jaggery dates syrup (optional)

How to Make

  • Take 2 tbsp of poha oats cereal in a pan, add ¾ cup of water to it and stir well to prevent lumps.
  • Cook the porridge till it thickens well, and then add ghee and the syrup to it for taste.
  • Cook this for a couple of minutes, let it cool a bit and then serve.

6. Dahi Poha

This versatile dish can be prepared in a short time whenever your baby demands food. It is also known as Gopalkala or Dahi Chure.

What You Need

  • 2 tbsp thin poha
  • 1 small bowl of curd
  • Jaggery
  • Fruits (optional)

Dahi Poha

How to Make

  • Wash the poha well and soak it for some time.
  • Take a bowl of fresh curd and add 2 tbsp of poha to it.
  • You can also add jaggery for taste, and fruits like a mashed banana will make it a nutritious item for your little one.

Poha Recipes for Toddlers and Kids

Toddlers and kids need nutritious and tasty food when they are at home or in school. There is a lot of physical and mental exertion during this time, and poha can prove to be a wonderful snack that will fill their tiny tummies. Check the following recipes to help you provide good nutrition to your child during his growing years.

1. Healthy Poha

This is the best snack to give your child as a school snack or an after-school snack too. Yummy and healthy, it makes a wonderful combination for kids.

Healthy Poha

What You Need

  • 1 cup poha
  • 1 medium-sized onion, chopped
  • 1 tbsp roasted peanuts
  • 1 tsp lemon juice
  • 1 tbsp roasted oats
  • Green chillies, chopped
  • 1 tsp turmeric & mustard seeds
  • 2 tbsp oil
  • Salt
  • Coriander, chopped
  • Curry leaves

How to Make

  • Wash poha and let it soak.
  • Take a saucepan and heat it before adding oil.
  • Add the roasted peanuts first and keep them out.
  • To the heated oil, add mustard leaves, curry leaves and green chillies.
  • Fry some onions for a few minutes in the same pan.
  • Add peanuts, oats, salt, lemon juice and turmeric powder to it.
  • Then add poha and oats to this and mix well.
  • Cook it properly and serve hot.

2. Jaggery Poha

This can be served to kids as a breakfast or an early evening snack.

Jaggery Poha

What You Need

  • ½ cup poha
  • ½ cup jaggery
  • 1 tsp ghee
  • Cashew
  • Coconut

How to Make

  • Soak poha in water till it becomes soft.
  • Make jaggery syrup in a hot pan by adding water and jaggery.
  • Use a strainer to strain the syrup of any impurities.
  • Add poha and the syrup to the pan and mix well.
  • Add ghee and chopped cashews/grated coconut (optional) and stir well till it mixes and then turn off the heat.

3. Poha Upma

If you want to make a different evening snack or a breakfast item for your toddler, nothing quite beats the poha Upma.

Poha Upma

What You Need

  • 2 cups poha
  • ½ tsp turmeric powder
  • 2 tsp lemon juice
  • 2 tbsp oil
  • 1 tsp mustard seeds
  • 1 tsp urad dal
  • Asafoetida
  • 1 onion, finely chopped
  • Green chillies – 2 finely chopped
  • Carrot
  • Ginger
  • Beans
  • Potato, chopped finely
  • Water – ¾ cup

How to Make

  • Rinse poha with very gentle hands and quickly drain the water.
  • Heat oil or ghee in a pan, add mustard, urad dal and asafoetida.
  • Add ½ tsp turmeric, salt and lemon juice.
  • Add in onions, green chillies, ginger and saute for a min.
  • Add in salt and turmeric and mix well.
  • Add water, cover and cook.
  • Add poha and cook.
  • Serve hot.

4. Sweet Potato Poha

This healthy snack can be made in a jiffy during the morning rush to school or when your little one is hungry after school too.

What You Need

  • 1 cup poha
  • 1 medium-sized sweet potato
  • 1 small onion
  • Green chillies
  • Turmeric powder
  • Coriander leaves
  • 1 tsp lemon juice
  • Oil
  • Water
  • Salt

How to Make

  • Cut sweet potato into tiny cubes and chop the onion, green chillies and coriander.
  • Soak poha in water till soft.
  • Fry onions and green chillies and saute the cumin seeds in oil.
  • Add the sweet potato and poha, sprinkle salt over it and cook for 2-3 minutes.
  • Sprinkle lemon juice and serve hot.

5. Poha Idli

If you are looking for a steamed version of poha, then this will definitely suit your interest and your little one’s.

What You Need

  • 1 cup poha
  • 1.5 cup rava
  • 1 cup curd
  • Water
  • Salt
  • A pinch of baking soda (optional)

How to Make

  • Soak 1 cup poha in water for 5 minutes or until mashable by hand.
  • In a bowl, beat curd and add in the soaked poha, rava, salt, and water. Mix everything well until it comes out like a normal idli batter.
  • Let the batter sit for 10 minutes at room temperature.
  • After 10 minutes, hand whisk the batter and check its consistency if it needs water and adjust the same.
  • Your poha idli batter is ready.
  • Now get your idli steamer ready and pour the batter into the idli batches.
  • Steam it for 10-12 minutes on a medium flame.
  • After 10-12 minutes, pinch a fork in idli to check if it is ready or not. If the fork comes out clean, it means it is ready.
  • Switch off the flame and take out your poha idlis. 

6. Poha Ladoo

Try these poha ladoos are so finger-licking that your little one will come running again and again for another bite.

Poha ladoo

Source: Pinterest

What You Need

  • 1 cup poha
  • 1/2 cup jaggery
  • 1 cardamom – 1
  • 1/8 cup cashews
  • 1/4 cup raisins
  • 1/4 cup melted ghee

How to Make

  • Dry roast poha until it becomes crisp and a sweet aroma comes. Keep it aside.
  • In a frying add, add a teaspoon ghee, cashews and raisins. Saute them well until golden brown.
  • Once everything cools down. blend dry roasted poha to a fine powder. Now add small jaggery pieces to poha and blend everything to a fine powder. Keep it aside on a plate to cool down once again.
  • Now blend ghee-roasted dry nuts and cardamom together. Keep the mix aside to cool.
  • In a hot pan, melt some ghee and the poha mix and nuts mix. Switch off the flame. Mix it well and break the lumps if they form.
  • Add the hot melted ghee gradually to the mixture.
  • Once the mixture can be easily held together, start shaping it into balls or ladoos.
  • Store the ladoos in an airtight container once you are done.


1. When Can I Introduce Poha to My Baby?

Poha can be introduced to babies once they attain seven months and start on solids. As your little one starts on rice, porridge, vegetables, and fruits, that will be the signal to start with poha as well. Poha recipe for babies or infants are light as poha itself is light in nature.

2. How Can I Select and Store Poha for My Baby?

There are different varieties of poha – thin and thick poha, white poha, and red poha. While white poha is made from white rice, red one is made from red rice. You can choose any kind of poha as per your preference. About its storage, it is always best to store it in an air-tight container in a cool and dry place. When preparing poha, it is important not to soak it in water for too long as it gets mushy very quickly when soaked in water for too long, while keeping it in water for less time makes it hard to chew. So, soaking it in water as per the recipe requirement is important.

With such an amazing range of recipes to be made from poha, you can already see your worries flying out the window when it comes to feeding your kids. Healthy, tasty and quick poha recipes are ready to be tried out right now.


1. Salis. S, Virmani. A, Priyambada. L, Mohan. M, Hansda. K, Beaufort. C; ‘Old Is Gold’: How Traditional Indian Dietary Practices Can Support Pediatric Diabetes Management; Nutrients; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8707693/; December 2021

Also Read:

Porridge Recipes for Baby
Egg Recipes for your Kids and Infants
Chicken Soup Recipes for Children and Babies

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