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The Healthiest Way To Add A Chocolatey Taste To Bub’s Food!

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Introducing chocolatey flavours to little ones can feel exciting but also a little confusing. With terms like carob, cacao and cocoa often used interchangeably, you may ask yourself what’s the difference, is it okay for bub to have these and which (if any) is the healthiest option for bub?

Let’s break it down in a simple way!

What Is Carob? 

  • Carob comes from the pods of the carob tree native to the Mediterranean and Middle East. 

  • Carob powder is made by drying and grinding the pods into a fine, naturally sweet powder. 

  • No roasting required.

  • It’s naturally sweet and used as a gentle alternative to chocolate.

  • It is caffeine-free.

What Is Cacao?

  • Cacao comes from the cacao beans of the tropical cacao tree native to the Amazon.

  • Cacao powder is made by fermenting, drying and grinding the cacao beans.

  • No roasting process takes place which is why sometimes it is called ‘raw’ food and a healthier alternative to cocoa (more on this later!).

  • It has a rich, slightly bitter chocolate flavour.

  • It contains caffeine.

What Is Cocoa Powder?

  • Cocoa is what most of us recognise as ‘chocolate powder’.

  • It’s made by roasting cacao beans at high temperatures, which slightly reduces some of its natural nutrients.

  • It has a strong chocolate and bitter flavour.

  • It contains caffeine.

Is It Safe For Babies To Have Carob, Cacao or Cocoa Powder?

When it comes to the powder, carob can be introduced when bub is developmentally ready to start solids around 6 months (not before 4). Carob powder is often the best starting point as it’s naturally sweet, nutritious and free from caffeine. 

Cacao and cocoa powder, while nutritious, do contain moderate levels of caffeine and can be quite bitter. While occasional and small tastes of age-appropriate foods that contain cacao or cocoa powder are fine as part of a varied diet, it's recommended to wait until the child is older, ideally after 2, to regularly consume (in small amounts) cacao and cocoa powders. This is because little ones can be sensitive to the temporary side effects of caffeine including reduced appetite, increased energy, and jitteriness.

Important: Store-bought products that contain carob, cacao or cocoa (e.g. chocolate) may contain added sugars which should be avoided until 2 years of age as bub is doing plenty of growing and developing during this first couple of years and added sugars provide little nutritional value.

After 2 years, snacks with added sugars should be eaten only sometimes and in small amounts.

What Are The Nutritional Benefits of Carob, Cacao and Cocoa?

Carob:

  • Naturally rich in fibre to supports healthy tummy digestion

  • Contains calcium to support bone health

  • Rich in potassium to support muscle and nerve function

  • High in antioxidants to boost immunity

  • Naturally sweet - no added sugar needed

Cacao:

  • Contains fibre to support a healthy gut microbiome

  • Contains iron to build healthy red blood cells

  • Rich in magnesium for electrolyte balance

  • High in potassium for healthy little hearts

  • Contains zinc to boost bub’s immune system

  • Packed with antioxidants that help protect growing little cells

Cocoa:

  • Still offers antioxidants, fibre, iron, magnesium, potassium and zinc, though less than raw cacao

So, What’s The Healthiest Way To Add A Chocolatey Taste To Bub's Food?

If possible, avoid cocoa powder and instead:

  • Use carob powder for a sweeter and lighter chocolate taste that is caffeine-free.

  • For a richer chocolate flavour, use cacao powder to get the most nutrients of the cocoa beans but use in small amounts (due to caffeine content).

Easy Carob Recipes for Babies and Toddlers (6 Months+)

If you’re keen to explore carob or cacao, here are some simple and nourishing recipes:

Carob Chocolatey Yoghurt Swirl (6 months+)

Mix a pinch of carob powder into plain Greek yoghurt and swirl through a fruit puree or porridge for a light chocolate flavour.

Carob Banana Smoothie (12 months+)

What you’ll need:

  • ¼ cup plain Greek yoghurt 

  • ½ banana

  • 2 Nourishing Bubs Pear Puree Cubes (thawed)

  • ¼ cup water, milk of choice or breastmilk/formula

  • 1 tsp carob powder

Method: Blend all ingredients until smooth and creamy. 

Carob Blueberry Muffins (12 months+)

What you’ll need:

  • 1 cup oats (blended into oat flour)

  • 1 banana

  • 2 Nourishing Bubs Blueberry Puree Cubes

  • 1 tsp baking powder

  • 1 tsp carob powder

Method: Microwave blueberry puree cubes for 30 seconds, mix all ingredients, spoon into mini muffin tray and bake for 12–15 mins at 180°C.

Cacao Energy Bites (2 years+)

What you’ll need:

  • ¾ cup smooth peanut butter

  • 1 cup rolled oats

  • 2 tbsp cacao powder

  • 10 medjool dates, soaked in hot water

  • Shredded coconut, for rolling

Method: Mix all ingredients in a food processor (except coconut), roll heaped teaspoons of mixture into balls and roll in coconut.

Tip: Use carob or cacao powder to give pancakes, breads, cookies or other baked goods a chocolatey taste, always remembering a little goes a long way!

Take Home Message

Introducing new chocolatey flavours like cacao or carob can be a fun way to expand your child’s palate while still focusing on nourishment. Remember to keep portions small and use nourishing ingredients like fruits, oats or yoghurt to make healthy chocolatey fun foods for your little one.

Looking for a carob powder?

We love @thecarobkitchen for their organic, natural carob. 100% natural with a delicious taste! 

Want something that is ready to go?

Explore our cacao and carob infused Black Bean and Date Brownies! These rich and fudgy brownies sneak in plant-based protein and fibre while delivering that indulgent chocolate flavour little ones adore! Lovingly created for toddlers 2 years +, these brownies are perfect for lunchboxes, after-play snacks or a family friendly dessert. Find our brownies here!

Need to make quick and nutritious recipes?

Discover our ready-to-go fruit puree cubes. Made from 100% Australian fruit and blast frozen to lock in maximum nutritional value! Find our entire puree range here.

Have fun adding a chocolatey taste to bub’s foods!

FAQS

Q1. Is carob powder safe for babies?
Yes. Carob powder is naturally caffeine-free and can be introduced from around 6 months when bub is developmentally ready for solids. Start with a small pinch mixed into yoghurt, porridge or a fruit puree.

Q2. When can babies have cocoa powder?
Cocoa powder contains caffeine and is best avoided if bub is under 2 years. Occasional small tastes of foods containing cocoa are fine, but regular use is not recommended until after age 2.

Q3. What is the difference between carob and cacao for babies?
Carob is caffeine-free, naturally sweet and safer for younger babies. Cacao also offers nutritional benefits but it contains caffeine, so it's better suited for toddlers over 2 years in small amounts.

Q4. Can I use cacao powder in baby food?
Small and occasional tastes are fine, but regular use is best saved for after 2 years due to caffeine content. For babies under 2, carob powder is the better swap.

Q5. Is carob powder the same as cocoa powder?
No. Carob is naturally sweet, caffeine-free and comes from carob pods. Cocoa is made from roasted cacao beans and contains caffeine. They can be used interchangeably in recipes but have different nutritional profiles.

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