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Dec 19, 2023

What to Eat for Dinner with Braces: Delicious and Safe Meal Ideas

Navigating dinner choices can be a bit tricky when you have braces. It’s important to avoid foods that could damage your braces or cause discomfort, while still enjoying a satisfying and nutritious meal. Here are some braces-friendly dinner ideas that are both delicious and safe.

  1. Soft Cooked Vegetables

Why They’re Great: Soft cooked vegetables like steamed carrots, spinach, or zucchini are gentle on braces and packed with nutrients.

Meal Idea: Try a vegetable stir-fry with soft veggies and a gentle sauce. Remember to cut the veggies into small, manageable pieces.

  1. Tender Meats and Fish

Why They’re Great: Meats like chicken, fish, or turkey are excellent protein sources and can be cooked to be tender and easy to chew.

Meal Idea: Bake or steam fish like salmon or tilapia, or try slow-cooked chicken breast that easily shreds and is soft to chew.

  1. Pasta Dishes

Why They’re Great: Pasta is a versatile and braces-friendly option as its soft and easy to chew. Avoid adding hard toppings like nuts or crispy breadcrumbs.

Meal Idea: Opt for a classic spaghetti with marinara sauce, or try a creamy fettuccine Alfredo. Make sure to cook the pasta to a soft, not al dente, texture.

  1. Soft Grains and Legumes

Why They’re Great: Rice, quinoa, and legumes like lentils are great options for a filling meal without risking damage to braces.

Meal Idea: A rice bowl with soft beans, well-cooked vegetables, and a mild sauce can be both satisfying and safe for your braces.

  1. Soups and Stews

Why They’re Great: Soups and stews are great for braces as they often contain a variety of nutrients and are gentle on the mouth.

Meal Idea: Try a hearty vegetable soup or a chicken stew with soft vegetables. Ensure any meat in the stew is tender and easy to chew.

  1. Soft Breads and Wraps

Why They’re Great: Soft bread, including tortillas and wraps, can be a good base for various ingredients that are safe for braces.

Meal Idea: Prepare a wrap with tender grilled chicken, avocado, and soft vegetables. Avoid toasting the bread too much to keep it soft.

Foods to Avoid:

  • Tough meats like steak or pork chops
  • Crunchy vegetables like raw carrots or broccoli
  • Hard bread or pizza crusts
  • Corn on the cob


Dinner time with braces doesn’t have to be a challenge. By choosing the right types of foods, you can enjoy a flavorful and nutritious meal without worrying about damaging your braces. At GSO Orthodontics, we’re committed to helping our patients through every step of their orthodontic journey, including offering advice on braces-friendly lifestyle choices. For more tips or to schedule a consultation, visit or call us at 770-351-7737 if you’re in the Atlanta area.


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