10 Best High-Protein Brazilian Recipes 2026

Brazilian cuisine is known for its vibrant flavors and hearty ingredients, making it an excellent source of high-protein meals. In this curated guide, we’ve selected ten recipes that not only meet the protein threshold of 30 grams per serving but also maintain a balance of macronutrients, ensuring you enjoy delicious meals without compromising your dietary goals. Each recipe is designed to be easy to prepare, using quality ingredients that reflect the essence of Brazilian cooking.

How We Selected These Recipes

To curate this list, we focused on Brazilian recipes that provide at least 30 grams of protein per serving while keeping calories in check. We also considered prep time to ensure these dishes are practical for everyday cooking. Each recipe highlights quality ingredients and authentic Brazilian flavors, making them not only nutritious but also enjoyable to eat.

1. Frango Grelhado

Frango Grelhado, or grilled chicken, is a staple in Brazilian cuisine that provides a fantastic protein boost. This dish is simple yet flavorful, making it perfect for any meal of the day.

Ingredients

• 200g chicken breast, boneless and skinless
• 15ml olive oil
• 10g garlic, minced
• 5g salt
• 5g black pepper
• 5g paprika
• 10g fresh parsley, chopped

Macros per serving

Quick prep

1. Marinate the chicken breast in olive oil, garlic, salt, pepper, and paprika for at least 30 minutes.
2. Preheat the grill to medium-high heat.
3. Grill the chicken for about 6–7 minutes on each side or until fully cooked.
4. Let it rest for a few minutes before slicing.
5. Garnish with fresh parsley before serving.

Pro tip

For meal prep, grill multiple chicken breasts at once and store them in the fridge for up to four days.

2. Picanha

Picanha is a Brazilian cut of beef that is rich in flavor and protein. This dish is perfect for a hearty dinner and is often enjoyed at churrascarias.

Ingredients

• 250g picanha steak
• 10g coarse sea salt
• 5g black pepper
• 5g garlic powder
• 10ml olive oil

Macros per serving

Quick prep

1. Preheat your grill or skillet to high heat.
2. Rub the picanha with olive oil, salt, pepper, and garlic powder.
3. Grill the picanha for about 5–7 minutes on each side for medium-rare.
4. Let it rest for 10 minutes before slicing against the grain.
5. Serve with chimichurri sauce for added flavor.

Pro tip

If you can’t find picanha, use a sirloin or ribeye steak as a substitute for a similar taste and texture.

3. Moqueca

Moqueca is a traditional Brazilian fish stew that is both hearty and rich in protein. This dish combines fresh fish with coconut milk and spices, making it a delightful meal.

Ingredients

• 200g white fish (e.g., snapper or cod)
• 100ml coconut milk
• 50g tomatoes, diced
• 50g bell peppers, diced
• 10g onions, chopped
• 5g garlic, minced
• 5g olive oil
• 5g salt
• 5g black pepper

Macros per serving

Quick prep

1. Heat olive oil in a pot and sauté onions, garlic, and bell peppers until soft.
2. Add diced tomatoes and cook for an additional 5 minutes.
3. Pour in coconut milk and bring to a simmer.
4. Add the fish and cook for about 10 minutes or until the fish is flaky.
5. Season with salt and pepper before serving.

Pro tip

For a vegetarian version, substitute the fish with firm tofu or chickpeas for a protein-packed alternative.

4. Feijoada

Feijoada is a classic Brazilian black bean stew typically made with a variety of meats. Our macro-adjusted version maintains its rich flavors while being high in protein.

Ingredients

• 150g black beans, cooked
• 100g pork shoulder, diced
• 50g smoked sausage, sliced
• 50g beef, diced
• 50g onions, chopped
• 10g garlic, minced
• 10g olive oil
• 5g salt
• 5g black pepper

Macros per serving

Quick prep

1. In a large pot, heat olive oil and sauté onions and garlic until translucent.
2. Add the diced meats and cook until browned.
3. Stir in the black beans and enough water to cover the mixture.
4. Simmer for about 1.5 hours, adding water as needed.
5. Season with salt and pepper before serving with rice.

Pro tip

Make a large batch and freeze portions for a quick meal option later. Just reheat and serve!

5. Carne Assada

Carne Assada is a flavorful Brazilian roast beef that is perfect for family gatherings or meal prep. This dish is packed with protein and pairs well with various sides.

Ingredients

• 300g beef roast (e.g., flank or round)
• 15ml olive oil
• 10g garlic, minced
• 5g salt
• 5g black pepper
• 10g fresh herbs (e.g., thyme or rosemary)

Macros per serving

Quick prep

1. Preheat the oven to 180°C (350°F).
2. Rub the roast with olive oil, garlic, salt, pepper, and herbs.
3. Place in a roasting pan and cook for about 1.5 hours or until desired doneness.
4. Let it rest for 10 minutes before slicing.
5. Serve with your choice of sides.

Pro tip

Use leftover roast beef in sandwiches or salads for a quick and protein-rich lunch.

6. Açaí Bowl (Protein-Fortified)

This Açaí Bowl is a nutritious Brazilian treat that can be enjoyed for breakfast or as a snack. By fortifying it with protein, it becomes a satisfying meal.

Ingredients

• 100g frozen açaí puree
• 150ml almond milk
• 30g protein powder (vanilla or chocolate)
• 50g granola
• 50g banana, sliced
• 10g honey (optional)

Macros per serving

Quick prep

1. Blend the frozen açaí puree, almond milk, and protein powder until smooth.
2. Pour the mixture into a bowl.
3. Top with granola, sliced banana, and honey if desired.
4. Serve immediately and enjoy!

Pro tip

Experiment with different toppings like berries, nuts, or seeds for added texture and flavor.

7. Coxinha

Coxinha are popular Brazilian chicken croquettes that are crispy on the outside and filled with shredded chicken. They make a great snack or appetizer.

Ingredients

• 150g cooked chicken, shredded
• 100g dough (made from flour, water, and butter)
• 10g cream cheese
• 5g salt
• 5g black pepper
• 10g breadcrumbs

Macros per serving

Quick prep

1. Mix shredded chicken with cream cheese, salt, and pepper.
2. Roll the dough into small balls and fill with the chicken mixture.
3. Shape into a teardrop and coat with breadcrumbs.
4. Fry in hot oil until golden brown.
5. Drain on paper towels and serve hot.

Pro tip

Bake the coxinha in the oven instead of frying for a healthier version.

8. Bobó de Camarão

Bobó de Camarão is a creamy shrimp stew that combines the richness of coconut milk with the sweetness of shrimp, making it a delightful dish.

Ingredients

• 200g shrimp, peeled and deveined
• 100g cassava (yuca), cooked and mashed
• 100ml coconut milk
• 50g tomatoes, diced
• 10g onions, chopped
• 5g garlic, minced
• 5g olive oil
• 5g salt
• 5g black pepper

Macros per serving

Quick prep

1. Heat olive oil in a pot and sauté onions, garlic, and tomatoes until soft.
2. Add the shrimp and cook until they turn pink.
3. Stir in the mashed cassava and coconut milk, mixing well.
4. Simmer for about 10 minutes, seasoning with salt and pepper.
5. Serve hot with rice.

Pro tip

For a vegetarian option, replace shrimp with mushrooms for a similar texture.

9. Galinhada

Galinhada is a traditional Brazilian chicken and rice dish that is both comforting and nutritious. It’s perfect for a family meal.

Ingredients

• 200g chicken thighs, boneless and skinless
• 150g rice
• 50g bell peppers, diced
• 50g onions, chopped
• 10g garlic, minced
• 10g olive oil
• 5g salt
• 5g black pepper

Macros per serving

Quick prep

1. Heat olive oil in a pot and sauté onions, garlic, and bell peppers until soft.
2. Add chicken thighs and cook until browned.
3. Stir in rice and enough water to cover the mixture.
4. Simmer until the rice is cooked and chicken is tender, about 20 minutes.
5. Season with salt and pepper before serving.

Pro tip

Use leftover chicken from another meal to save time on prep.

10. Torta de Frango

Torta de Frango is a savory chicken pie that is both satisfying and high in protein. It’s perfect for lunch or dinner.

Ingredients

• 200g cooked chicken, shredded
• 100g pie crust (store-bought or homemade)
• 50g cream cheese
• 50g bell peppers, diced
• 10g onions, chopped
• 5g salt
• 5g black pepper

Macros per serving

Quick prep

1. Preheat the oven to 180°C (350°F).
2. In a bowl, mix shredded chicken, cream cheese, bell peppers, onions, salt, and pepper.
3. Place the mixture in the pie crust and cover with another layer of crust.
4. Bake for 30–35 minutes or until golden brown.
5. Let cool before slicing and serving.

Pro tip

Make extra tortas and freeze them for a quick meal option later.

Bottom Line

These high-protein Brazilian recipes offer a delicious way to meet your protein needs while enjoying flavorful dishes. Frango Grelhado stands out for its simplicity and versatility, while Feijoada and Moqueca provide hearty options for family meals. Whether you’re meal prepping or looking for a satisfying dinner, these recipes are sure to please.

Frequently Asked Questions

What makes these recipes high in protein?

Each recipe includes protein-rich ingredients like chicken, beef, fish, and legumes, ensuring at least 30 grams of protein per serving.

Can I meal prep these recipes?

Absolutely! Most of these dishes can be made in advance and stored in the fridge or freezer for convenient meal prep.

Are these recipes suitable for special diets?

Many recipes can be adjusted for different dietary needs, such as gluten-free or low-carb options.

How can I track these recipes in an app?

You can log these recipes in calorie tracking apps like Nutrola, MyFitnessPal, or Cronometer for easy tracking of your macros.