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Recipes and Foods that are good for braces

You may have heard that it’s hard to eat with braces. While it’s true that there are some categories of foods you should avoid—who wants to deal with painful popcorn kernels stuck in their teeth? Who wants broken wires and knocked-off brackets? Not us!—there are still lots of delicious foods to enjoy the whole time you are wearing braces! Here are a few of our favorites.

Apple Slices with Caramel Sauce:

Make sure the apple slices are very thin to help make sure no damage comes to your brackets and wires! Use only soft caramel sauce such as caramel sauce made for ice cream.

Goat Cheese:

Cheese and fruit is actually a really tasty, classy end to a meal. Don’t knock it til you try it! Tangy and sweet, goat cheese has significantly more calcium in it than cow cheese. Calcium is great for teeth!


Blessedly, chocolate is a great treat for people with braces! It is soft and melts easily in your mouth. Avoid chocolate with nuts or hard candies in it as these can cause damage to your brackets and wires.


Boil ‘em, mash ‘em, stick ‘em in a stew. Potatoes are a great option for folks with braces! For a fun twist, try sweet potatoes! They are full of nutrients, and they are totally delicious.

Check out some of our tasty recipes, and let us know some of your favorites! If YOU have a braces-friendly recipe your family loves, feel free to send it to us!


Chocolate Strawberry Protein Smoothie

  • 7 fresh or frozen strawberries
    TIP: Frozen makes a creamier shake.
  • ½ cup plain, vanilla, or honey Greek yogurt
  • 1 scoop chocolate protein powder
    OR 1 TBSP cocoa powder+1TBSP honey
    (preferably raw)*
  • ⅓ cup unsweetened vanilla almond milk
  • ¾ cup baby spinach or baby kale
  • 4-5 ice cubes
Put all ingredients in a high-powered blender and blend until smooth. If the mixture is too thick, additional milk or ice. Serve immediately.

*Do not serve honey to children under 2 years old

Mini Quiches

  • 1 pre-made pie crust, optional
  • 6 eggs, beaten
  • 1 cup heavy cream
  • Salt and pepper
  • Large pinch cayenne pepper
  • ¼ tsp ground nutmeg, optional
  • 1 ½ cups cheddar cheese, shredded
  • ⅔ cup cooked and crumbled bacon
  • 3 cloves garlic, minced
  • 1 12-oz package frozen spinach, thawed, squeezed dry, and chopped
  1. Cut out pieces of pie crust with a small circle cutter; place in the bottom of a lightly greased mini muffin pan. Bake in a 375* oven for 15 minutes; set aside. TIP: Poke holes in the crust with a fork before cutting out with the cutter. This will help the crust keep its shape!
  2. Meanwhile, in a large mixing bowl, whip the eggs and cream together until very light and fluffy. Add a large pinch of salt and a few grinds of pepper. Mix in the cayenne and nutmeg.
  3. Mix in the cheddar cheese. TIP: Sprinkle the cheese in a little at a time, to avoid clumps!
  4. Pour into muffin tins, filling cups ⅔ full. Top with bacon crumbles, chopped spinach, and/or minced garlic. TIP: you can substitute chopped ham, sea food, mushrooms, broccoli—almost whatever you want! Be creative and let us know your favorite combinations!
  5. Bake in a 375* oven for 15-25 minutes, until the egg mixture is set. Let stand in the tin for 5 minutes before serving. Serve warm!

Ages 12 and up:

Feeling fancy? Try this classic Stroganoff recipe. It is 100% braces-friendly, and super tasty. Be sure to follow the tips in the recipe to impress your family with your mad cooking skills!

Beef Stroganoff

  • 1 16-oz bag egg noodles
  • 1 medium yellow onion, FINELY chopped
  • 2 T butter
  • 4 cloves garlic, minced
  • 8 oz fresh mushrooms, sliced
  • 1 lb lean ground beef
  • 1 12-oz can beef broth
  • 1 10.75-oz can fat-free condensed cream of mushroom soup
  • 1 beef bouillon cube
  • 1 ½ tsp smoked sweet Spanish paprika
  • ½ cup sour cream
  1. In a large skillet over medium-low heat, cook the onions and butter until the onions brown, about 10-15 minutes. TIP: Don’t turn the heat up to make them cook faster. Cooking longer over lower heat changes the sugars in the onions and makes them delicious. This is called “caramelizing.” If you don’t have time for this step, you can add the onions directly to the beef while it is cooking.
  2. Add the beef, garlic, and mushrooms to the onions. Cook for 7-10 minutes, stirring frequently, until the mushrooms are wilted and the beef is browned. TIP: Be careful not to burn the minced garlic! Sprinkle it on top of the onions and mushrooms rather than directly into the fat in the pan.
  3. When the beef is done, drain the excess fat off. Add broth, condensed soup, beef bouillon, and paprika. Cover; simmer over medium heat for 20 minutes or until the consistency you want. Meanwhile, make the egg noodles in a separate pot according to package directions. TIP: Be sure to add salt to the pasta water, to give the noodles some flavor!
  4. 5 minutes before serving, add the sour cream to the stroganoff. Mix together; serve over egg noodles.
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