top of page

50 Soft Foods to Eat After Tooth Extraction

Dental work
Oral surgery may require a modified diet.

Dental work is never fun. When teeth are being extracted it adds another layer of challenges because diet can be limited to soft or pureed foods. However, good nutrition is critical, especially for healing following any type of surgery. A list of 50 soft foods to eat after tooth extraction is included below, along with some recipes.

How Oral Health Affects Nutrition

Dental health and nutrition go hand in hand; if teeth are missing, there is oral pain, or infection is present, eating nutritious foods tends to decrease. It can be difficult to come up with foods that are easy to gum and swallow. It can also be a challenge to prepare foods when you don't feel great. The idea of eating only pureed foods for a period of time can also turn people off. And, of course, flavor can be sacrificed for nutrition, redundant, or bland.

It's important to note that gum infection known as periodontitis or "gum disease," leads to heart disease and diabetes as a result of inflammation getting into the blood stream via the gums.

If cavities are suspected, get to a dentist as soon as possible. Cavities are the result of plaque eating away at the tooth, which can quickly lead to gum recession and infection. From there, the unpleasant side effects of bad breath, tooth loss, and required treatments like root canals, scaling, and surgery snowball quickly. Gum disease caught early is treatable, but patients who wait to long to see a dentist may be told the disease stage is too advanced to be reversed or treated. (Cleveland Clinic)

How Nutrition Affects Oral Health

When infection and inflammation are present in the mouth or anywhere in the body, it's critical to eat a nutritious balanced diet rich in vitamin C, antioxidants, and protein. When nutritious foods are lacking in the diet, the risk of gum disease increases.

Lack of vitamin C can lead to bleeding gums; deficiency in phosphorus, calcium, and vitamin D can weaken teeth; and an imbalance of zinc can contribute towards poor oral health and diseases of the mouth. (Nutrients)

In general, healing requires these micronutrients along with extra protein, a macronutrient that allows the body and cells to rebuild. After oral surgery be sure to include a source of protein in each meal and snack. If you're not sure how much protein your body needs, sign-up for a Protein Assessment on

Most Important Nutrients to Eat After Oral Surgery

The most important nutrients to consume following oral surgery are protein and vitamin C.

Depending on the type of oral surgery, other nutrients will be necessary to focus on as well. For instance, jaw surgery that requires the bone to regrow post-op will also need extra calcium, vitamin D, and vitamin K for regrowth.

Wisdom tooth extraction that is often susceptible to infection will benefit from a good balance of vitamin K-rich foods for blood clotting (consider leafy greens in smoothies, soybean oil, cheese, and avocado) as well as foods rich in anti-infection properties (consider berries, mushrooms, fish, and cooled green tea.)

Check with your dietitian for specific foods to eat for your post-op needs.

50 Soft Foods to Eat After Tooth Extraction (Or any oral surgery)

Following oral surgery, you don’t have to shy away from calories- you’ll find you’re not eating as much due to pain and loss of appetite, but your body needs extra calories to heal.

Here is a list of 50 soft foods to eat after tooth extraction or other oral surgeries. The recipes at the end are rich in protein and vitamin C.


Smoothies contain antioxidants to prevent infection



butternut squash soup
Soup is a nutritious option after oral surgery.
  1. Soup and soup soaked whole grain bread

  2. Butternut Squash Soup (recipe below)

  3. Asparagus Cream Soup (recipe here)

  4. Chili

  5. Pre-made nutrition shake (Ensure, Boost)



salmon over potatoes
  1. Mushy peas

  2. Mashed carrots

  3. Mashed beans

  4. Well cooked vegetables

  5. Mashed potatoes

  6. Mashed sweet potatoes

  7. Soft or silken Tofu

  8. Pad Thai-Style Tofu (recipe below)

  9. Tuna salad

  10. Chicken salad

  11. Tahini Lemon Fish (recipe here)

  12. Rice

  13. Cauliflower rice

  14. Well-cooked pasta

  15. Kabocha Squash Mac & Cheese (recipe here)

  16. Quinoa flavored with olive oil, lemon, and herbs



  1. Soft cheeses

  2. Hummus

  3. Apple sauce with cinnamon

  4. Jell-O

  5. Mashed up fruits such as bananas or avocados

  6. Nut butter mixed into mashed banana

  7. Popsicles

  8. Frozen Yogurt pops (recipe below)

  9. Guacamole

  10. No-bake energy bites (recipe here)

  11. Nutritious Chocolate Chip Cookie Spread (melt chocolate chips over dough)



silken tofu pie


When you try to eat, two of the most important nutrients to focus on post-op are protein and vitamin C. Below are recipes to consider.



Strawberry Smoothie

Strawberry smoothies are healing powerhouses because they are packed with protein and have a full day’s worth of vitamin C!


  • 1 scoop vanilla protein powder (with little to no added sugar)

  • 1 cup frozen strawberries

  • 2 cups almond milk



1.      Blend all ingredients together and serve.


Nutrition: 380 Calories, 52g Carbohydrates, 9g Dietary Fiber, 0g Added Sugars, 19g Protein, 5g Total Fat, 0g Saturated Fat, 0mg Cholesterol, 360g Sodium, 2% Vit D, 90% Calcium, 10% Iron, 5% Potassium, 100% Vit C



Vanilla Smoothie


  • 2 scoops vanilla protein powder (choose a protein powder with little added sugar)

  • 2 cups almond milk



  1. Blend in blender.


Peanut Butter-Banana Smoothie


  • 1 frozen (or fresh) banana

  • 2 Tbsp peanut butter

  • ¾ cup Greek yogurt

  • 2 cups milk 



1.       Blend all ingredients in blender.


Frozen Yogurt Pops


  • 1 cup Greek yogurt

  • 3 Tbsp agave syrup (or maple syrup)

  • 1/3 cup frozen blueberries

  • Juice of 1 orange



1.       Mix yogurt and agave syrup in a bowl.

2.       Pour half the yogurt mixture into a separate bowl.

3.       Add blueberries to one bowl and orange juice to the other bowl.

4.       Pour into popsicle molds and freeze at least 2 hours. 



Peanut Butter Pie


  • 8 oz. Graham crackers

  • 4 Tbsp butter

  • 16 oz. silken tofu

  • ½ cup sugar

  • 2 Tbsp almond milk

  • 2 tsp vanilla

  • 1 cup peanut butter (sugarless)



  1. Blend Graham crackers & butter and push into pie plan to form a crust. Refrigerate. 

  2. Blend remaining ingredients. 

  3. Pour into pie crust and chill at least 2 hours. 


Strawberry Pie



  • 8 oz. Graham crackers

  • 4 Tbsp butter

  • 16 oz. silken tofu

  • ½ cup sugar

  • 1 cup frozen strawberries

  • 1.5 Tbsp cornstarch



  1. Blend Graham crackers & butter and push into pie plan to form a crust. Refrigerate. 

  2. Blend strawberries. 

  3. Heat half strawberries and all of cornstarch in a pot and whisk. 

  4. Add hot strawberry mixture to remaining berries and mix. 

  5. Pour into pie crust and chill at least 2 hours.


Vanilla Pudding with Protein Powder



  • 1 vanilla pudding packet 

  • 2 cups whole milk

  • 1 scoop vanilla protein powder (choose protein powder with limited added sugar)



  1. Pour milk into a bowl, adding pudding mix and 1 scoop vanilla protein powder. 

  2. Beat with electric mixer for 2 minutes. 

  3. Pour into bowls and chill for 1 hour.



Butternut Squash Soup


  • ·1 Tbsp extra virgin olive oil 

  • 1 small yellow onion, diced (about 3/4 cup) 

  • 2 lbs. chopped butternut squash (about 6 heaping cups)

  • 3 small carrots, chopped (about 1 cup)

  • 3-4 cups vegetable broth

  • 2 cups apple cider or apple juice (do NOT use apple cider vinegar)

  • 1/4 tsp cinnamon

  • dash of nutmeg

  • 1/2 cup pumpkin puree

  • 2 Tbsp butter

  • 2 oz. low-fat (neufchatel) cream cheese

  • 1 Tbsp brown sugar, more to taste

  • salt to taste

  • heavy cream/milk, optional

  • 2 scoops plain protein powder



  1. In a large pot, heat oil over medium-high heat.

  2. Add onions and sauté until translucent, stirring frequently.

  3. Add squash, carrots, vegetable broth, apple cider and spices.

  4. Bring to a boil, reduce to simmer and simmer for 10-15 minutes or until squash and carrots are soft.

  5. Remove from heat and add pumpkin puree, butter, cream cheese and brown sugar.

  6. Puree with a hand (stick) blender or in batches in a normal blender. Blend until very smooth.

  7. Taste soup and add salt as desired. You may also add extra brown sugar or honey to achieve a sweeter taste. You can also add a little heavy cream if you want a more decadent soup.


NUTRITION INFORMATION Yield: 6-8 servings, Serving Size: 1 of 8

Amount Per Serving: Calories: 183, Saturated Fat: 3g; Sodium: 512.5mg; Carbohydrates: 28g; Fiber: 3g; Sugar: 14g; Protein: 6g


Avocado Chocolate Pudding

Avocado Chocolate Pudding is a great segue to solid food; it provides a good source of calories with addictive sweet chocolate taste.


Yield: 3 servings 



  • 1 ripe avocado 

  • ¼ cup cocoa powder 

  • ½ cup agave syrup  

  • 2 Tbsp coconut oil, melted 

  • 2 Tbsp milk 

  • 1 Tbsp unsweetened nut butter of choice

  • ½ tsp vanilla extract 



  1. Blend the avocado, cocoa powder, agave, melted coconut oil, milk, nut butter, and vanilla in a food processor. 

  2. Once smooth, pour into three bowls and chill for 1 hour.


Nutrition: 384 Calories, 52g Carbohydrates, 6g Dietary Fiber, 38g Added Sugars, 4g Protein, 20g Total Fat, 10g Saturated Fat, 1mg Cholesterol, 24g Sodium, 0% Vit D, 0% Calcium, 11% Iron, 397mg Potassium, 14% Vit C



This recipe is adapted from ZEST Nutrition’s Oatmeal Raisin Cookie Oatmeal. You can complete the recipe with the toppings when you’re ready to reintroduce raisins, nuts, and coconut flakes.  In the meantime, the high protein content will help speed up the healing process.


  • ¾ cup almond milk (or your milk of choice)

  • ¼ heaping cup quick cook oats

  • 2 Tbsp flaxseed

  • 1 Tbsp cinnamon

  • 1 tsp ginger



  1. Bring almond milk to a boil in a medium pot and add oatmeal. Immediately bring heat down to low and keep it simmering for 5-7 minutes, stirring frequently.

  2. Stir in flaxseed.

  3. Sprinkle in cinnamon and ginger and stir well.

  4. Once all ingredients are combined well and oatmeal reaches your desired consistency, turn off heat and transfer to a bowl.


Nutrition: 268 Calories, 42g Carbohydrates, 9g Protein, 15g Fiber, 0g Added Sugar, 10g Fat, 1g Saturated Fat, 0mg Cholesterol, 134mg Sodium, 19% Vit D, 55% Calcium, 22% Iron, 353mg Potassium, 1% Vit C


Pancakes with Protein Powder

These protein-packed pancakes are a simple recipe, but you’re encouraged to have fun with it. Add any soft fillings and toppings that you like for nutrition, flavor, or creative presentation!

Yield: 6-8 pancakes


  • 1.5 cup flour

  • 1 tsp baking powder

  • 2 scoops protein powder

  • ½ tsp salt

  • 1 ½ cups almond milk

  • 1 egg

  • 3 Tbsp oil

  • ½ cup blueberries


  1. Pre-heat butter or oil in a frying pan over medium heat.

  2. Whisk together dry ingredients in a bowl.

  3. Add milk, egg, oil and whisk again until well combined. 

  4. Using a scoop or dry measuring cup, scoop out some batter and pour in a circular shape in the pan. Add a handful of blueberries (or banana, chocolate chips, peanut butter, or other filling that will soften with heat).

  5. When several bubbles begin to form and pop, flip the pancake and cook for another 2-3 minutes. Repeat for each pancake.


Nutrition per pancake: 224 Calories, 27g Carbohydrates, 1g Dietary Fiber, 0g Added Sugars, 11g Protein, 8g Total Fat, 1g Saturated Fat, 27mg Cholesterol, 345g Sodium, 7% Vit D, 21% Calcium, 17% Iron, 2% Potassium, 1% Vit C



Bananas Foster


  • 1 banana

  • 1 Tbsp Smart Balance, butter or oil 

  • cinnamon 


  1. Melt Earth Balance in pan over medium heat. 

  2. Slice banana and add slices to pan.

  3. While banana cooks, sprinkle cinnamon on top. 

  4. Once a little caramelized, pour pan on to plate and serve with honey on the side.



Pad Thai-style Tofu


  • 1 Tbsp oil

  • ½ pkg tofu

  • coconut milk as needed

  • 2 Tbsp peanut butter

  • dash of Thai chili sauce

  • juice of 1 lime



  1. Heat oil in frying pan. 

  2. Slice open tofu package and drain water. 

  3. With tofu still in package, slice into small cubes. 

  4. Add tofu package to the pan and chop with a wooden spoon so it resembles ground meat. 

  5. Add peanut butter to pan and stir around so it liquifies.

  6. Once peanut butter starts to melt, add a little bit of coconut milk at a time so it becomes a creamy sauce around the tofu. 

  7. Add Thai chili sauce and squeeze lime juice into sauce. 

  8. Add more peanut butter if too thin. Give a good stir and serve. 



Make a nutrition appointment with a Registered Dietitian at


Recent Posts

See All


Rated 0 out of 5 stars.
No ratings yet

Add a rating
bottom of page