Easy Toddler-Friendly Fruit Salad with a Nutrition Boost
This isn't your average fruit salad! Learn how to make a kid-approved, nutrient-boosted fruit salad using fresh, canned, frozen, and dried fruit.
Both of my boys (Jess here!) were born fruit-obsessed. Like, next-level fruit lovers. My oldest once crushed eight bananas in one go. Eight! People are usually half impressed, half concerned.
And let's not forget that time when he was a toddler and I made the rookie mistake of letting him go to town on watermelon just before putting him down for a nap. He woke up absolutely drenched- there was no way his diaper could contain all that fluid!
Now, don't get me wrong - fruit is fabulous. Full of fibre, vitamins, and fluid. But if that's all they're eating? Well, they're missing out on a few other MVPs like iron, protein, and healthy fats.
So I decided to lean into their fruity devotion and create a fruit salad that's not just delicious, but also packs a bit more balance.
Here's the scoop:
- The canned peach juice doubles as a naturally sweet dressing (no need for added sugar - fruit brings the party all on its own).
- A sprinkle of hemp hearts adds a nice little boost of protein, omega-3s, and key minerals.
- And the dried apricots? Iron boosters! Even better, pairing them with Vitamin C-rich fruit helps the body absorb way more of that iron - up to 400% more!
This isn't your average fruit salad. It's a nutrition upgrade, and your fruit-loving crew won't even notice the difference.
Jump to:
Watch how to make this fruit salad!
Wait... isn't fresh fruit the best?
Thanks to the internet (and a whole lot of fear-mongering), canned, frozen, and dried fruit have gotten a bit of a bad rap. You've probably heard things like:
"Canned fruit is just sugar in disguise."
"Frozen fruit loses all its nutrients."
"Dried fruit? Basically candy."
Let us set the record straight: that's just not true.
Here's the real deal:
- Canned fruit is actually a nutritious and budget-friendly option - especially when fresh fruit is out of season or priced like it flew in first class. Just look for varieties packed in water or 100% juice (skip the syrupy stuff when you can).
- Frozen fruit often wins the nutrient game. Take Vitamin C, for example - it's a bit of a diva. Sensitive to light, time, and heat, it can lose its sparkle by the time your "fresh" fruit travels from the tropics to your fridge. Freezing locks in those nutrients at peak ripeness, helping preserve the good stuff. And besides- it's already cut up for you so it's such a time saver!
- Dried fruit? Yes, it concentrates sugars - but it also concentrates all the other nutrients. Think iron, fibre, and more. And since many kids (and adults!) don't get enough iron, a handful of dried apricots or raisins can be a smart way to help fill that gap.
Bottom line? Fruit comes in many forms - and they all deserve a spot at the table. We're all about making healthy eating easy and realistic for your family!
Suggested reading: How to Spot Sugar!
What age can I offer my child a fruit salad?
If you're planning to make this for your baby, you have a few options depending on their ability and how far along you are in the starting solids journey.
Purée: you can easily purée this in a blender - note - it may be quite watery, so you can thicken with something like baby cereal.
Baby led weaning: many fruits can be sliced to support this style of feeding. You'll want to make sure all the fruit is soft to ensure it's a safe texture for your baby and avoid all dried fruit.
In our top selling Start Solids Confidently ecourse we walk you through how to serve *almost* every fruit there is-you even get access to bonus videos where we demonstrate how foods, fruits and veggies included, can be offered to your baby!
Otherwise, if you've got a toddler you'll just want to slice the fruit in bite size pieces including the dried apricots. Additionally, ensure the dried apricots have time to soften up by soaking up some of the fruit juice.
Can you make this fruit salad ahead of time?
Yes! In fact, we find this fruit salad tastes even better the next day as the fruit "marinades" in the canned juices! And again- giving it some time to sit will allow the dried fruit to soften to a safe toddler-friendly texture!
Of course, certain fruits may not hold up as well as time goes on such as delicate strawberries but we really encourage you to use your own judgement. Besides, a fruit salad this good isn't going to last long if you're feeding a crowd!
What if I don't have…?
Here are some ingredient swap suggestions!
- Instead of canned peaches, try canned pears, lychees, or fruit cocktail which is usually a mix of fruit.
- Instead of cantaloupe, try another melon such as honeydew or watermelon.
- Instead of frozen mango and pineapple, you can use their fresh counterparts or swap in almost any fruit you're willing to slice up! There are a few fruits that might be…well, tricky and these include: bananas and apples because they'll oxidize aka get brown quite rapidly. Passion fruit would be lovely but it's not a fruit that will "hold up". We also think
- Instead of dried apricots, try raisins.
- Instead of hemp hearts, try chia seeds.
In addition to these swaps, we also like to sometimes squeeze some fresh lime juice into the salad or chop up some mint when it's summer and growing in our gardens!
HOT TIP
Blend leftover fruit salad and pour into popsicle molds for a refreshing frozen snack!
Fruit Salad
Ingredients
- 1 can 798 ml/ 28 oz of sliced peaches
- 2 cups of diced cantaloupe *see note below
- 2 cups of diced frozen or fresh mangoes
- 2 cups of diced frozen or fresh pineapple
- 1 cup finely chopped dried apricots
- 2 tablespoon to ¼ cup hemp hearts
Instructions
- Place the canned peaches in a large bowl. Using kitchen scissors cut the peaches into bite sized pieces.
- Add in the remaining ingredients and stir to combine.
- Allow to sit for at least 20 minutes to soften the dried apricots.
Video
Notes
Nutrition
Fruit salad is one of those feel-good (and pretty) recipes that brings colour, flavour, and nutrition to the table-all in one bowl. Whether you're offering it to your baby, toddler, or making a big batch for the whole family, it's an easy way to include a variety of fruits (and even add in extras like hemp hearts for a little nutrient boost).
Again, we encourage you to make it your own with what's in season or what's already in your kitchen. Even better? Get your child to help develop your family fruit salad recipe.
People around the world have been tossing fruit together since time eternal. In India, families enjoy chaat masala with tamarind chutney, bananas, and black pepper. In the Philippines, fruit gets tossed with condensed milk. Mennonite traditions enjoy a cold plum and dried fruit soup called Plumi Moos!
What a brilliant idea to add hemp hearts!
I've never tried a fruit salad with dried fruit in it until this recipe and I'm a big fan!!
Glad to hear that. It's just another fun way to expose kiddos (and adults) to produce!
Really love the added hemp hearts in this fruit salad!