15 Delicious Recipes for Braces Wearers

Introduction

Wearing braces doesn't mean giving up on culinary pleasures! While some foods should be avoided (goodbye caramel and popcorn), there are plenty of delicious recipes perfectly suited to your orthodontic treatment.

Whether you've just had your braces adjusted and your teeth are sensitive, or you're simply looking for safe meal ideas, these 15 recipes will prove you can eat healthy, delicious food AND protect your orthodontic appliance!

Energizing Breakfasts

1. Protein Berry Smoothie Bowl

Perfect after an adjustment when teeth are sensitive

Ingredients:

• 1 frozen banana
• 1 cup frozen mixed berries (strawberries, raspberries, blueberries)
• ½ cup plain Greek yogurt
• ¼ cup almond milk
• 1 tbsp almond butter

Preparation: Blend all ingredients until thick. Pour into a bowl and top with thinly sliced banana and nut-free granola (crushed for safety).

2. Creamy Cheese Scrambled Eggs

Tender and comforting protein

Ingredients:

• 3 eggs
• 2 tbsp cream
• ¼ cup shredded cheddar cheese
• Salt, pepper, chives

Preparation: Beat eggs with cream. Cook over low heat, stirring constantly for extra creamy eggs. Add cheese at end of cooking. Serve on crustless bread, lightly toasted.

3. Creamy Apple-Cinnamon Oatmeal

Warm and nutritious

Ingredients:

• ½ cup rolled oats
• 1 cup milk
• 1 peeled and grated apple
• 1 tsp cinnamon
• 1 tbsp maple syrup

Preparation: Cook oats in milk with grated apple and cinnamon. Stir until creamy. The grated apple melts into the oatmeal providing natural sweetness without risk to your braces.

Savory Main Dishes

4. Creamy Pesto Pasta with Shredded Chicken

A comforting classic

Ingredients:

• 250g penne or fusilli (well cooked)
• 1 cooked and shredded chicken breast
• 3 tbsp pesto
• ¼ cup cream
• Finely grated Parmesan

Preparation: Cook pasta until very tender (1-2 minutes longer than indicated). Mix pesto with cream, add shredded chicken and pasta. Shredded chicken is ideal as it requires almost no chewing!

5. Mushroom Risotto

Perfectly creamy

Ingredients:

• 1 cup arborio rice
• 2 cups thinly sliced mushrooms
• 4 cups warm chicken broth
• ½ cup white wine
• ½ cup grated Parmesan
• 2 tbsp butter

Preparation: Sauté mushrooms, add rice, then wine. Incorporate broth ladle by ladle while stirring. Finish with butter and Parmesan. A creamy dish that slides down easily!

6. Teriyaki Salmon with Sweet Potato Mash

Omega-3 and Asian flavors

Ingredients:

• 2 salmon fillets
• ¼ cup teriyaki sauce
• 2 sweet potatoes
• 2 tbsp butter
• A splash of milk

Preparation: Bake salmon with teriyaki sauce until it flakes easily. Prepare a smooth sweet potato mash. Cooked salmon is naturally tender and falls apart effortlessly.

7. Chicken Noodle Soup

Absolute comfort on difficult days

Ingredients:

• 6 cups chicken broth
• 1 cup cooked shredded chicken
• 1 cup small pasta (orzo or stars)
• 2 finely grated carrots
• 1 very thinly sliced celery stalk
• Fresh parsley

Preparation: Bring broth to a boil, add vegetables and pasta. Cook until tender. Add chicken at end of cooking. A nourishing soup perfect when your teeth are sensitive!

8. Meatballs in Tomato Sauce over Creamy Polenta

Italian comfort food

Ingredients:

• For meatballs: 1 lb ground beef, 1 egg, fine breadcrumbs, Italian herbs
• 1 jar homemade or store-bought tomato sauce
• 1 cup polenta
• 3 cups water or broth
• Parmesan, butter

Preparation: Form small meatballs and cook in tomato sauce until very tender. Prepare creamy polenta. Small meatballs cooked in sauce become ultra-tender!

Snacks and Sides

9. Homemade Hummus with Soft Pita Bread

Perfect protein snack

Ingredients:

• 1 can drained chickpeas
• 3 tbsp tahini
• 2 tbsp lemon juice
• 1 garlic clove
• Olive oil, paprika

Preparation: Blend all ingredients until very smooth. Serve with warmed pita bread (soft, not crispy!) cut into triangles. Avoid hard raw vegetables - prefer steamed veggies instead.

10. Avocado Toast (Adapted Version)

Trendy and delicious

Ingredients:

• 1 very ripe avocado
• 2 slices white bread
• Lime juice, salt, Espelette pepper
• Optional: poached egg

Preparation: Mash the very ripe avocado (it should be very tender). Spread on lightly toasted bread (not too crispy). Ripe avocado is naturally soft and creamy - perfect for braces!

11. Frozen Chocolate Banana

Refreshing healthy dessert

Ingredients:

• 2 ripe bananas
• 100g melted dark chocolate
• Shredded coconut (fine)

Preparation: Cut bananas in half, insert a stick. Dip in melted chocolate, sprinkle with coconut. Freeze 1 hour. Let soften a few minutes before eating - cold can be sensitive with braces!

Gourmet Desserts

12. Express Chocolate Mousse

Maximum smoothness

Ingredients:

• 200g dark chocolate
• 4 eggs (whites and yolks separated)
• 1 pinch salt

Preparation: Melt chocolate, incorporate egg yolks. Beat egg whites stiff with salt. Gently fold into chocolate. Refrigerate 4 hours. A silky texture that melts in your mouth!

13. Crème Brûlée (Without the Caramelized Crust)

Adapted version of the classic

Ingredients:

• 2 cups heavy cream
• 5 egg yolks
• ½ cup sugar
• 1 vanilla bean

Preparation: Heat cream with vanilla. Mix yolks and sugar, incorporate hot cream. Bake in water bath at 300°F for 45 min. Important: Don't caramelize the top - the hard crust can damage your braces. The creamy custard is just as delicious!

14. Tiramisu

The Italian dessert par excellence

Ingredients:

• 250g mascarpone
• 3 eggs
• ½ cup sugar
• Ladyfinger cookies (softened in coffee or milk)
• Cocoa powder

Preparation: Prepare classic mascarpone cream. Generously soak cookies so they're very soft. Layer the tiramisu. Refrigerate minimum 4 hours. Well-soaked cookies are perfectly tender!

15. Homemade Vanilla Applesauce

Simple, healthy, and comforting

Ingredients:

• 4 peeled and cut apples
• 2 tbsp sugar
• 1 tsp vanilla extract
• ½ cup water
• Cinnamon to taste

Preparation: Cook apples with water and sugar until very tender. Mash with a fork or blend to desired texture. Add vanilla and cinnamon. Delicious warm or cold!

Bonus Tips for Eating with Braces

• Cut everything into small pieces before eating - avoid biting directly into food
• Take your time - chew slowly and on the less sensitive side if needed
• After an adjustment, favor very soft foods for 2-3 days (soups, smoothies, purees)
• Rinse your mouth after each meal and brush as soon as possible
• Avoid extreme temperatures if your teeth are sensitive

Bon Appétit!

Wearing braces is temporary, but these recipes are so delicious you'll keep making them long after your treatment! Don't hesitate to adapt these ideas to your taste and explore other combinations.

If you have questions about eating during your orthodontic treatment, the team at Dr. Benguira's Orthodontic Center is always available to advise you. We want your orthodontic journey to be as pleasant as possible - including at the table!