Discover the best summer snacks and meals that keep your braces safe and your smile healthy.
Summer is a season full of sunshine, outdoor fun, and plenty of delicious food. From backyard BBQs and beach days to family vacations and festive cookouts, there’s no shortage of reasons to celebrate with a great meal. But if you or your child is wearing braces, not every dish is fair game. Crunchy chips, sticky sweets, and tough meats can all spell trouble for brackets and wires. The good news? You don’t have to miss out on summer favorites. With a little planning, you can enjoy mouthwatering meals that are both seasonal and braces-safe.
What Makes a Food “Braces-Friendly”?
When you have braces, the goal is to avoid anything that might bend wires, pop off brackets, or get stuck in your appliances. That means steering clear of foods that are overly hard, crunchy, sticky, or chewy. Instead, opt for soft textures and easy-to-chew items that won’t put unnecessary pressure on your braces. Not only will this help prevent damage, but it also makes eating much more comfortable while your teeth are adjusting.
Top Braces-Safe Foods for Summer Fun
1. Grilled Chicken (Boneless and Tender)
Grilled boneless chicken breasts or thighs are a summer staple—and luckily, they’re safe for braces wearers. They’re easy to chew, high in protein, and versatile enough to serve in salads, wraps, or on their own. Just be sure to avoid anything too crispy or charred on the outside, as tougher textures can pose a risk.
2. Pasta Salad
A cold pasta salad with soft vegetables and a light dressing is a refreshing and braces-friendly side dish. Avoid raw carrots or crunchy croutons, and stick with ingredients like soft cheeses, cooked peas, or diced avocado for added flavor and nutrition.
3. Watermelon
Few foods scream summer like a slice of cold watermelon. Fortunately, it’s also one of the best fruit options for people with braces. It’s soft, hydrating, and full of vitamins—plus, it makes for an easy snack on a hot day without any prep work.
4. Soft Sandwiches or Wraps
When it comes to sandwiches, the key is choosing soft bread or tortillas. Whole grain sandwich bread (without seeds or nuts) or a flour tortilla wrap makes the perfect base for a braces-friendly lunch. Load it up with deli meats, hummus, or mashed avocado for a filling and safe option.
5. Yogurt Parfaits
Yogurt is not only gentle on your braces, but it’s also a great source of calcium and probiotics. For a summer twist, try layering low-sugar yogurt with soft fruits like bananas or ripe berries. Skip granola or nuts, and instead add a sprinkle of cinnamon or a drizzle of honey for flavor.
6. Mashed Potatoes or Cauliflower
Whether you prefer classic mashed potatoes or a low-carb mashed cauliflower alternative, both are excellent side dishes for summer meals. Their creamy texture is ideal for anyone with braces and can be seasoned in endless ways to match the rest of your meal.
7. Baked Beans
A BBQ favorite that’s naturally braces-approved, baked beans are soft, flavorful, and easy to eat. Just make sure they aren’t paired with anything crunchy (like corn chips or bacon crumbles), and you’re good to go.
8. Smoothies
Perfect for poolside sipping, smoothies are a fun and healthy way to cool off while getting a dose of fruits and veggies. Blend soft fruits like bananas, mangoes, and berries with yogurt or milk for a nutritious, braces-safe drink. You can even toss in a handful of spinach or chia seeds for an extra boost.
9. Scrambled Eggs
Whether served for brunch, lunch, or even dinner, scrambled eggs are soft, satisfying, and endlessly customizable. Add in some soft cheese, diced tomatoes, or sautéed spinach for extra flavor and nutrients—all without risking damage to your braces.
10. Ice Cream (Without Nuts or Hard Mix-ins)
Yes, you can still enjoy ice cream! Just choose varieties without hard candy pieces, nuts, or crunchy cones. Soft-serve or classic vanilla in a cup is always a safe bet. You can even top it with a spoonful of smooth peanut butter or soft fruit for a treat that feels indulgent but stays within the braces-friendly zone.
Foods to Avoid This Summer
As tempting as some summer classics may be, it’s best to avoid foods like corn on the cob, whole apples or raw carrots (unless finely chopped), sticky candies like taffy or caramel, tough or chewy meats, and snacks like chips, nuts, or popcorn. These items can damage your braces, get stuck in hard-to-reach places, and ultimately slow down your treatment.
Stay on Track with Your Treatment
Every bite matters when it comes to protecting your braces and staying on schedule with your treatment plan. Being mindful of what you eat—especially during fun, food-focused summer events—can make a big difference in your overall progress. Damaged wires or brackets may result in emergency visits and extend the time you’ll need to wear braces.
Need More Tips? We’re Here to Help!
At Ortho Unlimited, we want you to enjoy your summer without worrying about your smile. Our team is always available to answer questions, provide braces care tips, or check in on your progress. Whether you’re traveling or just looking for food advice, we’ve got your back.
Ready to schedule your next appointment or need help planning a braces-friendly menu?
Contact Ortho Unlimited today—we’re here to keep your smile on track all summer long.
