Eating Out Without the Jaw Pain

You deserve to enjoy your meals. Check out our TMJ-friendly guide.

TMJ-Friendly Restaurant Guide: Eating Out Without the Jaw Pain

Hey TMJ fam! Eating out doesn’t have to be a nightmare—you can keep living your best foodie life without wrecking your jaw. Here’s your go-to guide for navigating restaurant menus with TMJ, because chewing? Not today.

Delicatessen
- Classic Matzo Ball Soup – Soft, comforting, and jaw-friendly. Plus, it’s a deli staple!
- Egg Salad or Tuna Salad – Ask for it on soft bread or a wrap. No crusty rolls unless you want your jaw to file a complaint.
- Latkes – If you’re feeling adventurous, make sure they’re not too crispy, and top with a soft dollop of sour cream or applesauce to soften each bite.
Chinese
- Egg Drop Soup or Wonton Soup – Warm, easy to eat, and no chewing required. Just skip the crunchy wontons.
- Steamed Dumplings – Ask for them soft and cut them into small pieces to avoid overworking your jaw.
- Soft Noodles (Lo Mein) – Go for noodles, not crunchy chow mein. Bonus points if you chopstick that into bite-sized jaw-friendly pieces.
Italian
- Risotto – Creamy, easy to eat, and you’ll feel all fancy with zero jaw pain.
- Pasta (Think Gnocchi or Soft Ravioli) – Avoid anything al dente and go for soft sauces. Marinara, cream sauce, whatever works—just don’t go overboard with chewy meats.
- Lasagna – As long as it’s soft and cheesy, you’re golden. Fork it into manageable bites.
Steakhouse
- Soup of the Day (Make Sure It’s Not Chunky) – Warm and gentle on your jaw.
- Mashed Potatoes – Soft, creamy, and totally satisfying. Add gravy if you’re feeling indulgent.
- Creamed Spinach – Silky, delicious, and a great way to get your greens.
- Fish (Grilled or Steamed) – Skip the steak; go for soft white fish or salmon that flakes easily.
Thai
- Tom Kha Soup (Coconut Soup) – Flavorful and smooth.
- Soft Pad Thai (Extra Sauce, Please) – Ask for extra sauce to keep it easy on the jaw. Skip the crunchy toppings and peanuts.
- Curry with Rice – Choose a soft curry (no crispy tofu, sorry!) and mix it with rice for an easy-to-chew combo.
Salad Place
- Chopped Salad with Extra Dressing – Go heavy on the dressing for lubrication and make sure all veggies are chopped super small. No crunchy croutons!
- Smoothies – If all else fails, most places offer smoothies or acai bowls. Just skip any toppings that require chewing.
Pizza Parlor
- Thin-Crust Pizza – Cut it into tiny bites and go light on toppings to avoid the jaw workout.
- Margherita Pizza – Simple, soft cheese, and not overloaded with stuff that’ll make you chew forever.
- Calzones – Soft filling options like spinach and cheese? Yes, please. Just watch out for the crispy edges.
Burger Joint
- Soft Turkey or Veggie Burger – Ask for it on a soft bun. Avoid tough patties, and cut everything into manageable bites.
- Soup and Fries – If a burger’s too much, grab the soup option (if available) and enjoy soft fries. Skip anything too crispy.
Fast Food Options
- Chicken Nuggets (Cut Them Up) – Stick to small bites and dunk them in sauce to soften.
- Soft Taco (No Crunchy Shells) – Go for ground beef, beans, or veggies. Ask for extra sauce to keep it easy on your jaw.
- Milkshake – Let’s be honest, milkshakes are the MVP for a reason. No chewing required.
Greek
- Avgolemono Soup – This traditional Greek lemon and chicken soup is smooth, creamy, and gentle on the jaw. Plus, it’s got that comforting tangy kick.
- Hummus & Soft Pita Bread – Go to town on hummus (extra points for variety like roasted red pepper) with soft pita or spread it on cucumbers for an easy-to-eat option.
- Dolmades (Stuffed Grape Leaves) – Opt for ones without any tough stems and cut them into smaller pieces for an easier chew.
- Moussaka (Soft Version) – This layered eggplant dish is like a Greek take on lasagna. Just make sure it’s served soft with a lot of sauce, and avoid any overly crispy layers.
Sushi
- Sashimi (Soft Fish) – Soft cuts of fish like salmon or tuna are perfect. Skip anything with chewy octopus or squid.
- Nigiri – Soft fish on top of sushi rice is great if you’re looking for a little more substance, but make sure it’s cut small and chewed gently.
- Avocado Rolls – Keep it simple and gentle on your jaw with these soft veggie rolls. Add a little soy sauce for flavor without too much chew.
- Tamago (Egg Sushi) – This sweet and soft egg omelette is a good TMJ-friendly sushi option.
- Avoid Crunch Rolls – Anything with “tempura” or crunchy toppings is a hard pass.
Middle Eastern
- Lentil Soup – Smooth, hearty, and jaw-friendly. Lentil soup is a staple and an easy win.
- Baba Ganoush & Soft Bread – Smoky eggplant dip is soft and flavorful—perfect with soft pita or even on its own.
- Falafel (Softened in Sauce) – If you can’t resist falafel, ask for it with extra sauce or mash it up with hummus for easier eating.
- Kofta in Sauce – Soft ground meat kofta (meatballs) in a tomato-based sauce is a great choice. Just avoid anything with a crunchy exterior.
- Labneh with Olive Oil – This creamy, tangy spread is a great complement to soft breads or for mixing with softer veggies.
Mexican
- Soft Tacos or Burritos (No Crunchy Shells) – Go for soft tortillas filled with shredded chicken, beans, or veggies. Ask for extra sauce or guacamole to keep it easy on the jaw.
- Guacamole & Refried Beans – Both are super soft, flavorful, and TMJ-friendly. Enjoy with soft tortillas instead of chips.
- Enchiladas – Soft tortillas stuffed with cheese, beans, or meat and baked in sauce. Perfect for a jaw-friendly bite.
- Tamales – Soft masa wrapped around flavorful fillings is a great option as long as they aren’t too dry.
- Avoid Hard Tostadas & Crunchy Tacos – Stick to the softer stuff to keep your jaw happy.

Remember: No shame in asking for adjustments! TMJ-friendly meals can be just as tasty—you’ve got this. Bon appétit!