Introduction: Cooking to Feel at Home
Since moving to the UK, my kitchen has become a mix of cultures. I love trying new flavors, discovering different ingredients, and blending traditions—but there are some Brazilian dishes that always bring me comfort.
As a full-time working woman living alone, I don’t always have time to cook elaborate meals during the week. That’s why meal prep has been a game-changer for me! I can enjoy homemade meals, save time, and still get that nostalgic taste of home whenever I want.
So today, I’m sharing 5 Brazilian-inspired meal prep recipes that I love having in my freezer. And don’t worry—you’ll find vegan swaps and a list of all the kitchen tools you need to make everything easy!
🥗 Recipe 1: Salada de Maionese (Brazilian Potato Salad)
In Brazil, salada de maionese is always served as a side dish at barbecues. But personally? I love eating it on its own! It’s creamy, fresh, and pairs well with almost anything—but if I want to make it a full meal, I just add a protein like shredded chicken or tuna.
📍 Why It’s Great for Meal Prep:
✅ Easy to make – Just mix everything together!
✅ Stays fresh in the fridge for up to 3 days.
✅ Pairs with grilled meats, sandwiches, or can be eaten alone.
🛒 Ingredients (4 servings)
- 3 medium potatoes, peeled and cubed
- I usually use diced frozen veggies – which it’s really easy, but if you want to do it from scratch with 2 diced carrots and 1/2 cup peas
- ½ cup mayonnaise (swap for vegan mayo if needed)
- 1 tbsp mustard
- ½ lemon, squeezed
- Salt & pepper to taste
👩🍳 Instructions
1️⃣ Boil the potatoes, carrots, and peas until fork-tender. Drain and let cool.
2️⃣ In a mixing bowl, combine the veggies with mayo, mustard, lemon juice, salt, and pepper.
3️⃣ Mix well and refrigerate for at least 30 minutes before serving.
🥄Tools:
🔹 Mixing Bowls – Perfect for meal-prepping salads.
🍛 Recipe 2: Prato Feito (PF) – The Classic Brazilian Meal
Prato Feito (or simply PF) reminds me of my dad. Whenever I went with him to the city center in São Paulo, he would always order a PF and top it with a fried egg. This dish is the definition of everyday Brazilian food—simple, filling, and comforting.
📍 Why It’s Great for Meal Prep:
✅ Well-balanced: Includes rice, beans, protein, and salad.
✅ Super customisable—you can swap proteins and sides easily.
✅ Stores well in the fridge & freezer.
🛒 Ingredients (4 servings)
For the Rice & Beans:
- 2 cups cooked white rice
- 2 cups cooked black beans
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
For the Protein (Choose One):
- 4 grilled chicken breasts
- 4 steak fillets
- 4 lentil patties (vegan option)
For the Salad:
- 1 cup lettuce, chopped
- ½ tomato, diced
- ½ lemon, squeezed
- 1 spoon of olive oil
👩🍳 Instructions
1️⃣ Sauté onion & garlic in olive oil, then mix into the beans.
2️⃣ Grill the protein in a cast iron skillet until cooked through.
3️⃣ Assemble meal prep containers: Add rice, beans, protein, and salad separately.
4️⃣ Store & serve—top with a fried egg for extra flavor!
🥄Tools:
🔹 Rice Cooker – Makes perfect fluffy rice every time.
🔹 Cast Iron Skillet – Essential for searing meats or grilling tofu.
🥘 Recipe 3: Feijão Tropeiro with Rice
This dish originates from the state of Minas Gerais and was a favourite meal of the tropeiros (cowboys/drovers) who travelled long distances across Brazil during Colonial Brazil, a period in which the current Brazilian territory was subject to the colonial yoke of the Kingdom of Portugal. It’s a protein-packed dish made with beans, eggs, bacon, and farofa (toasted cassava flour).
🛒 Ingredients (4 servings)
For the Beans & Rice:
- 500g cooked pinto or black beans (Tesco canned or homemade)
- 2 cups cooked white rice
For the Feijão Tropeiro:
- 100g bacon, diced (or smoked tempeh for a vegan version)
- 2 eggs, scrambled
- ½ cup cassava flour (farofa, or use Tesco semolina as a substitute)
- 1 onion, chopped
- 1 garlic clove, minced
- 2 tbsp olive oil
- 1 handful of chopped parsley (optional)
- Salt & pepper to taste
👩🍳 Instructions
1️⃣ Prepare the Beans: If using Tesco canned beans, drain and rinse them. If cooking from scratch, soak dried beans overnight and cook them in a digital pressure cooker for about 30 minutes.
2️⃣ Cook the Bacon (or Smoked Tempeh): Heat 1 tbsp olive oil in a cast iron skillet and fry the diced bacon until crispy (or use tempeh for a vegan version). Set aside.
3️⃣ Sauté the Onions & Garlic: In the same pan, add another tablespoon of olive oil and sauté the onion and garlic until golden.
4️⃣ Add the Beans & Farofa: Stir in the cooked beans and let them absorb the flavours. Then, slowly mix in the cassava flour (or semolina) to create the classic Feijão Tropeiro texture.
5️⃣ Scramble the Eggs: In a separate pan, scramble the eggs and add them to the mixture.
6️⃣ Season & Garnish: Add salt, pepper, and a handful of fresh parsley.
7️⃣ Serve with Rice: Plate it with white rice for a perfectly balanced meal!
🥄Tools:
🔹 Digital Pressure Cooker – Makes beans creamy and rich.
🔹 Cast Iron Skillet – Essential for crispy bacon and sautéing.
🔹 Farofa (Cassava Flour) – If available online, it’s a must-have!
🍵 Recipe 4: Caldo Verde (Brazilian Green Soup)
Caldo Verde is a soup that brings back memories of cooler nights in Brazil, especially in São Paulo. Originally from Portugal, this dish became a Brazilian classic—you can find it at parties, traditional bakeries, and even in family gatherings during the winter.
The creamy potato base, smoky sausage, and fresh greens make it the perfect comfort meal. And since I live in the UK now, I love making it on cold nights when I need something warm and nourishing!”
📍 Why It’s Great for Meal Prep:
✅ Freezes well for easy reheating.
✅ Perfect for cold nights.
✅ A one-pot meal, easy to prepare.
🛒 Ingredients (4 servings)
For the Soup Base:
- 4 large potatoes, peeled and chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 4 cups chicken or vegetable broth
- 1 tbsp olive oil
- Salt & pepper to taste
For the Flavor & Toppings:
- 150g smoked sausage, sliced (or smoked paprika chickpeas for vegan)
- 1 cup chopped kale or collard greens
- ½ tsp smoked paprika (optional, for a deeper flavor)
👩🍳 Instructions
1️⃣ Sauté the Onion & Garlic: In a large pot or digital pressure cooker, heat olive oil and sauté the onions and garlic until soft.
2️⃣ Cook the Potatoes: Add the chopped potatoes and broth. Bring to a boil, then simmer until the potatoes are tender (about 20 minutes).
3️⃣ Blend the Base: Using a hand blender, blend the soup until smooth and creamy.
4️⃣ Prepare the Sausage (or Vegan Alternative): In a cast iron skillet, cook the smoked sausage until crispy. If making a vegan version, toss chickpeas with smoked paprika and roast them in the oven at 180°C for 15 minutes.
5️⃣ Add the Greens & Serve: Stir the chopped kale or collard greens into the hot soup. Let it cook for 2-3 minutes, then serve topped with the crispy sausage or chickpeas.
🥄Tools:
🔹 Digital Pressure Cooker – Cuts cooking time in half!
🔹 Hand Blender – Perfect for blending soups without a mess.
🔹 Cast Iron Skillet – Essential for crisping sausage or roasting chickpeas.
🌮 Recipe 5: Tapioca Recheada – Quick & Versatile Brazilian Crepes/Wraps
Tapioca is one of the most practical and delicious Brazilian dishes I love making. It’s originally from the Northeast of Brazil and is made from hydrated cassava starch. You’ll find it everywhere in Brazil—from beachside stalls to fancy brunch cafés!
What I love most is how quick and versatile it is. You can make a savory or sweet version depending on your mood. It’s naturally gluten-free, super light, and perfect for meal prep!
📍 Why It’s Great for Meal Prep:
✅ Cooks in under 5 minutes.
✅ Can be stored in the fridge or frozen.
✅ Endless filling options—both sweet & savory.
🛒 Ingredients (Makes 4-5 Tapiocas)
For the Tapioca Base:
- 1 cup ready-made tapioca flour (hydrated cassava/polvilho doce starch – link below)
- A pinch of salt (optional)
Savory Filling Ideas:
- Cheese & Tomato: 2 tbsp grated cheese + 2 slices of tomato
- Egg & Spinach: Scrambled egg + sautéed spinach
- Chicken & Cream Cheese: ¼ cup shredded chicken + 1 tbsp cream cheese
Sweet Filling Ideas:
- Banana & Peanut Butter: ½ sliced banana + 1 tbsp peanut butter
- Strawberries & Chocolate: Sliced strawberries + 1 tsp melted dark chocolate
👩🍳 Instructions
1️⃣ Preheat a non-stick pan: Heat a crepe pan or non-stick skillet over medium heat. No oil is needed!
2️⃣ Prepare the tapioca base:
- If using Tesco tapioca/polvilho doce flour, you need to hydrate it first by mixing it with a little water until it forms a crumbly texture.
- If using pre-hydrated tapioca starch (buy here), just sift it directly into the pan.
3️⃣ Cook the tapioca:
- Spread a thin, even layer of tapioca flour on the hot pan.
- Let it cook for 1-2 minutes until it holds together like a crepe.
4️⃣ Add the filling: Place your chosen filling on one side of the tapioca, then fold it over like a taco.
5️⃣ Serve & Store:
- Eat immediately while warm, or store the pre-made tapiocas in an airtight container for up to 3 days in the fridge.
💡 For meal prep: Make the tapioca bases in advance and store them in the fridge, then add fresh fillings when serving!
🥄Tools:
🔹Ready-Made Tapioca Flour – The easiest way to make tapioca at home!
🔹Non-Stick Crepe Pan – Perfect for cooking tapioca evenly.
🔹Silicone Spatula – Helps flip the tapioca without breaking it.
