25 Healthy Snack Ideas for People with Braces

Diets and braces can limit your food options. Know more about healthy and braces-friendly snacks from this article.

Getting braces puts some unsavory restrictions on your diet. Trying to eat healthy on top of that can complicate things further. Confused about how to maintain a healthy diet with braces-friendly foods? This article can help! Fruits, yogurt, and Hulless popcorn are some of the healthiest items you can have with braces. You can also have certain baked items such as muffins and puddings. Anything soft can be made healthy if you follow the right recipe. Continue to read below for a more comprehensive list.

1. Yogurt

You can try cow’s milk yogurt, goat milk yogurt, soy yogurt, and many more. Customize your yogurt with cookies, freshly chopped fruits, cinnamon, probiotics, or anything you want.

2. Fruits

Sliced and soft fruits are healthy snack options for people with braces. Choose from a variety of berries like raspberries, blueberries, or cranberries. Melons, kiwi, mango, and bananas are also soft enough.

You can also have those cups with sliced fruit. That'll save you some time. You can have applesauce as an alternative for apples.

3. Hulless Popcorn

Popcorn is not usually suggested as a snack if you have braces. However, you can eat popcorn with braces if the hull is removed.

Popcorn is a good source of antioxidants. It is good for you if you're searching for a nutritious snack.

4. Smoothie

The variety of smoothies is endless. Mix them with blended bananas, protein powders, peanut butter, or chocolate.

You can also make smoothies with fresh and healthy vegetables.

If you don't want a messy kitchen, you can grab a premade smoothie from the local grocery store anytime. One of the benefits of this snack is that there are countless options of flavors for you to choose from.

5. Veggies

Vegetables are always a healthy snack choice. You can eat them even with braces if prepared the right way.

Plain soft veggies don't always taste good. To improve the taste, you can boil or steam the veggies with some seasoning.

A good amount of seasoning can make almost everything edible. You can try your favorite salad dressing as well. For example, steamed broccoli may taste better when a small amount of soy sauce is drizzled over it.

6. Energy Bars

There are all sorts of soft protein bars that can be a nutritious choice for a snack. Try the ones with a soft fruit filling or soft rolled oats.

As long as the hardness is concerned, it's best to avoid bars with almonds or any kinds of nuts in them.

7. Cereals

Cereals that are free of artificial sweeteners are good for people with braces. These contain a small number of calories and many fortified ingredients.

You should have the cereal with your choice of milk so it's easy to chew. It can be a healthy choice for breakfast.

8. Salad

Salad is the ultimate healthy snack that can be fit for people with braces. You can make it any way you like.

Add boiled eggs to shredded vegetables and some leafy greens. You can also have a bowl of mixed fruit salad with honey.

Remember to add nutritious ingredients to your regular salad to make it healthier and more interesting. Check out this recipe for chicken salad.

9. Eggs

Scrambled, boiled, or poached eggs are tasty and nutritious. These are easy to chew as well.

Hard-boiled eggs can be stored in the fridge for a good period, so these can be prepared ahead. You should use them as a source of protein in your salads or vegetables.

Eggs can supply you with the required amount of protein and nutrition that you'll need from an afternoon snack.

10. Cheese

Cubed or sliced cheese, string cheese, boiled tofu, etc., are healthy and suitable for people with braces.

Dairy-based cheese is a good source of calcium and vitamins. You can add it to your diet to make it more balanced.

If you're allergic to dairy, try tofu. Boiled or stir-fried tofu can be added to almost anything. It will improve the taste and make your meals more nutritious.

11. Soup

Soup is another easy and healthy snack choice suitable for people with braces.

The options for soups are endless. You can add some boiled mushrooms or prawns to add flavor.

12. Cottage Cheese

Cottage cheese is healthy and soft. You can eat it as a snack if you're pressed for time.

13. Stews

Stews are healthy and easy to eat. You can make a regular stew and blend the veggies for a creamier texture. This can be a good choice for snacks or meals.

14. Noodles

Soba or rice noodles with soup are healthy and soft enough for people with braces. These can be prepared in a variety of ways. You can add lots of ingredients or can decide to keep it simple. Regardless, it will be tasty. Instant ramen is not healthy and should be avoided.

15. Puddings

Fruit puddings are soft and tasty. Get low-calorie ones to make them healthier.

You can have puddings for dessert or as a snack. These are good for any time of the day.

16. Baked Potatoes

Baked potatoes with some cheese can be a very tasty snack. These are packed with carbs and can supply you with enough energy to go through the day.

17. Pasta

Well-boiled pasta is a good choice for people with braces. These can be made healthy if you add mostly vegetables. You can also toss the pasta in a salad to make an easy side dish or snack.

18. Pancakes

Pancakes may not be very healthy, but you can make them slightly healthier by substituting sugar with honey.

You can make oatmeal pancakes if you're allergic to gluten. Eat them with fruits such as bananas or berries for more nutrition.

19. Chia Seeds

Overnight chia seeds are easy to prepare and can be eaten as a healthy snack. You can mix some milk or fruits to make them more flavorful.

20. Oatmeal

Oatmeal is soft and full of proteins that can keep you full for a long time. Eating this during a snack break will give you energy until dinner.

You can mix soft fruits such as berries or bananas with oatmeal. Try to avoid nuts and seeds, but you can use almond or soy milk.

21. Meatloaf

You can have leftover meatloaf as a snack if you're not in the mood to prepare anything else.

Meatloaf is packed with protein and baked with little to no oil, so it's healthy too.

22. Soft Breadsticks

Soft breadsticks can be a good snack. You can dip them in peanut butter or chutney.

Avoid sugary dips because those can cause cavities.

23. Hummus

Hummus is made with nuts and seeds that can be a good substitute for whole nuts.

You can't chew nuts if you've got braces. As a result, it is possible to miss out on the nutrients such as omega-3 fatty acids and vitamins that are abundant in nuts. Hummus can supply you with the nutrients missing from your diet.

24. Custard

Custard is a sweet and tasty snack. It is soft, so anyone with braces can have it. The main ingredients of custard are eggs and cream. So, it can be made healthy by cutting sugar down or using a low-calorie alternative.

25. Baked Goods

Any soft baked goods are okay for people with braces. You can eat cakes, brownies, and soft cookies that are healthy with low calories.

Look for recipes that use sugar and flour substitutes. Check out this one for air fryer doughnuts. Low-calorie baked goods will indulge your sweet tooth without wrecking the diet.

Foods You Should Avoid

Sticky and hard foods should be avoided if you have braces. So, pass up regular popcorn, meat, or raw vegetables if you're offered some. Sticky candies, caramels, and gums can damage your braces.

Hard foods such as pizza, steak, burritos, and hard-shell tacos should be cut into small pieces for easy chewing.


Having braces doesn't mean you must forgo your favorite snacks. You just have to be careful about how you're eating them. Only a few hard items have to be avoided.

Healthy snacks that do not threaten your braces aren't hard to come by, says this dentist in Mathews VA. Hopefully, this article has given you some ideas to try out.

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