I learned that once my kiddo got braces that crunchy and chewy was off the list and lunch was going to have to be thought about a lot more. These soft bracket friendly lunches are easy to eat and gentle on the mouth and still fun enough that no one trades them at the cafeteria table. Carry one of these and you probably won't have to worry about a call from the orthodontist.
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1) Soft Chicken Wraps
A tender chicken wrap is the absolute MVP of the lunchbox especially when the crunchy bread has become the enemy.
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Ingredients
Method
- Stir the shredded chicken and mayonnaise together until creamy, seasoning with salt and pepper.
- Lay each tortilla flat and spoon the chicken mixture down the center.
- Top with a little finely chopped lettuce.
- Fold in the sides and roll each tortilla up snugly.
- Slice in half and wrap for the lunchbox.
Notes
2) Creamy Mac 'n' Cheese
Very few things calm a sore, just-bitten mouth like a thermos of warm, creamy mac.
Ingredients
Method
- Cook the macaroni until very tender, then drain.
- Return the pot to low heat and melt the butter with the milk.
- Add the cheddar and stir until smooth and melty.
- Fold the macaroni back into the sauce and stir to coat.
- Season lightly with salt and serve warm in a thermos.
Notes
3) Veggie Sushi Rolls
These small rolls are special and braces-friendly because of their soft rice and tender vegetables.
Ingredients
Method
- Lay a nori sheet shiny-side down on a bamboo mat.
- Spread a thin, even layer of cooled rice over the nori, leaving a border at the top.
- Arrange the avocado and cucumber strips in a line across the rice.
- Roll the mat away from you, pressing gently to form a tight log.
- Wet a sharp knife and slice the roll into soft rounds.
Notes
4) Fruit and Yogurt Parfait
Slices of soft fruit with layers of creamy yogurt make this a dessert that will never yank at a single molar.
Ingredients
Method
- Spoon a layer of yogurt into the bottom of a jar or container.
- Add a layer of soft banana and peach pieces.
- Repeat the layers until the container is full.
- Drizzle honey over the top.
- Seal and chill until lunchtime.
Notes
5) Ham and Cheese Roll-Ups
These soft little roll-ups avoid the crusty bread that people with braces dread.
Ingredients
Method
- Spread a thin layer of softened cream cheese over each tortilla.
- Lay the ham and soft cheese slices flat over the cream cheese.
- Roll each tortilla up snugly into a log.
- Slice into bite-sized pinwheels.
- Pack in a container for lunch.
Notes
6) Banana and Peanut Butter Sandwich
A soft bread, smooth peanut butter, and gentle banana combo creates a soft classic for the lunchbox.
Ingredients
Method
- Spread the peanut butter evenly over both slices of soft bread.
- Arrange the banana slices over one slice.
- Press the slices together gently.
- Trim the crusts if your child prefers extra-soft bites.
- Cut into halves and pack.
Notes
7) Mini Turkey Burgers
New braces won't cause any stress with these soft buns and juicy mini burgers.
Ingredients
Method
- Mix the ground turkey, egg, and breadcrumbs with a pinch of salt and pepper.
- Form the mixture into four small, flat patties.
- Cook in a lightly oiled skillet over medium heat for about 5 minutes per side, until cooked through to 165F.
- Place each patty on a soft slider bun.
- Let them cool slightly, then wrap for the lunchbox.
Notes
8) Smooth Applesauce Cups
Homemade applesauce is sweet, soft, and just what a sore mouth is craving.
Ingredients
Method
- Combine the chopped apples, water, honey, and cinnamon in a saucepan.
- Bring to a simmer over medium heat and cook, covered, until the apples are very soft, about 15 minutes.
- Mash or blend the mixture until completely smooth.
- Let it cool, then spoon into small cups.
- Chill until ready to pack.
Notes
9) Carrot and Hummus Pots
To ensure the braces can enjoy the dip, we exchange raw carrot sticks for soft steamed ones.
Ingredients
Method
- Steam the carrot sticks until fork-tender but not mushy, about 6 to 8 minutes.
- Let the carrots cool completely.
- Spoon the hummus into small cups and sprinkle with paprika.
- Tuck the soft carrot sticks alongside the hummus.
- Seal and pack for snacking.
Notes
10) Soft Pasta Salad
For a tempting and easy lunch, you can make some pasta with a light dressing. It’s both gentle and absolutely irresistible.
Ingredients
Method
- Cook the pasta until very tender, then drain and rinse under cool water.
- Transfer the pasta to a bowl and pour over the Italian dressing.
- Gently fold in the mozzarella pearls and softened tomatoes.
- Season with a pinch of salt and pepper.
- Chill for 30 minutes before packing.
