3 ingredients Brazilian Mounjaro recipes are your simple solution. Eating on Mounjaro changes your needs. You want high-protein meals. You want easy digestion.

Big, complicated cooking does not work now. Brazilian food is perfect for this. It uses bold, clean flavors from just a few fresh items.

This style meets your goals without stress. These Brazilian Mounjaro recipes focus on what matters. They use only three main ingredients.

You get maximum flavor with minimal effort. You spend less time in the kitchen. You enjoy satisfying, gentle food.

Why These 3 Ingredients Brazilian Mounjaro Recipes Work For You

Eating on Mounjaro is different. Your focus is on protein and whole foods. You want meals that are easy to prepare when you have a small appetite.

The beauty of these Brazilian Mounjaro recipes is their simplicity. With only three main ingredients, you spend less time cooking and more time enjoying life.

These dishes are designed to be gentle. They are packed with flavor without being heavy.

They help you meet your goals without stress. Think of this as your guide to simple, joyful eating.

Your Pantry List for Easy Brazilian Mounjaro Recipes

Before we start, let’s set you up for success. Having a few key items on hand makes these 3 ingredients Brazilian Mounjaro recipes even faster. You don’t need everything. Just pick what works for you.

• Tapioca Flour (or Starch): This is the secret to great Brazilian cheese bread. It’s gluten-free and creates a wonderful chew. [Find a good brand of tapioca flour here].
• Good Quality Cheese: Look for Parmesan or a firm Mexican queso fresco. It adds protein and salty flavor.
• Frozen Passion Fruit Pulp: A superstar for easy desserts and drinks. It’s tart, tropical, and full of vitamin C.
• Canned Hearts of Palm: A low-carb, classic Brazilian ingredient. It’s great in salads and cooked dishes.
• Unsweetened Shredded Coconut: Adds texture and healthy fats to snacks and desserts.
• A Powerful Blender: For making super smooth creams, drinks, and mousses. [This is the blender I use every day].

Brazilian Mounjaro Cheese Bread (Pão de Queijo)

This is the most famous Brazilian snack. And luckily, it’s a perfect Mounjaro recipe. It is naturally gluten-free, high in protein from the cheese and eggs, and utterly delicious. The outside is slightly crisp. The inside is soft, chewy, and cheesy.

I love this recipe because it feels like a treat. It’s great for a small, satisfying bite. Best for a quick breakfast or a protein-packed snack with a cup of coffee.

Serve: 12 small breads | Prep Time: 5 min | Cook Time: 20 min | Total Time: 25 min

Ingredients:

• 2 cups tapioca flour
• 2 large eggs
• 1 cup packed, finely grated Parmesan cheese (about 4 oz)
• (Optional: 1/2 tsp salt if your cheese is not very salty)

How To Make (Step by Step)

Step 1 – Heat the Oven and Mix Dry Stuff. Preheat your oven to 400°F (200°C). Put the tapioca flour in a medium mixing bowl.

Step 2 – Add Eggs and Cheese. Crack the eggs into the bowl with the flour. Add all the grated Parmesan cheese.

Step 3 – Mix Into a Dough. Use a sturdy spoon or your hands to mix everything together. It will look crumbly at first. Keep mixing. It will form a sticky, shaggy dough.

Step 4 – Shape and Bake. Pinch off pieces of dough. Roll them into smooth balls about 1.5 inches wide. Place them on a baking sheet. You do not need to grease it. Bake for 18-20 minutes. They will be puffed and lightly golden. Enjoy warm!

Low & High Option: Low effort: Make the dough, scoop it onto the sheet with a spoon, and bake. Higher effort: Add a tablespoon of olive oil or milk for a slightly softer texture.

Garlic Butter Shrimp (Camarão na Manteiga)

This dish is pure, fast luxury. It’s a classic Brazilian Mounjaro recipe for protein. Shrimp cooks in minutes. Garlic and butter make a rich, simple sauce.

I love this because it feels fancy but is so easy.

It’s perfect for a quick dinner when you want something special but have zero energy. Best served over a small bed of cauliflower rice or with a simple side salad.

Serve: 2 | Prep Time: 5 min | Cook Time: 10 min | Total Time: 15 min

Ingredients:

• 1 lb large raw shrimp, peeled and deveined
• 4 cloves garlic, minced
• 4 tbsp unsalted butter
• Salt and pepper to taste

How To Make (Step by Step)

Step 1 – Prep the Shrimp. Pat the shrimp very dry with paper towels. Season lightly with salt and pepper.

Step 2 – Cook Garlic in Butter. Melt the butter in a large skillet over medium heat. Add the minced garlic. Cook for just 1 minute until it smells amazing. Do not let it brown.

Step 3 – Cook the Shrimp. Add the shrimp to the skillet in a single layer. Cook for 2-3 minutes per side. They are done when they turn pink and opaque.

Step 4 – Serve. Remove from heat. Pour all the buttery garlic sauce over the shrimp. Serve immediately.

Low & High Option: Low effort: Use pre-peeled shrimp. Higher effort: Squeeze fresh lemon juice over the finished dish and add a sprinkle of parsley.

Passion Fruit Mousse (Mousse de Maracujá)

This is the easiest, most refreshing dessert. It’s a dream for a Mounjaro recipe. It is light, tart, and creamy. The passion fruit flavor is bright and tropical.

I love this mousse because it satisfies a sweet tooth without being too heavy or sugary. It’s the perfect end to a meal. Best for a cool, satisfying treat.

Serve: 4 | Prep Time: 10 min (+chill time) | Cook Time: 0 min | Total Time: 10 min active

Ingredients:

• 1 cup (8 oz) frozen passion fruit pulp, thawed
• 1 can (14 oz) sweetened condensed milk
• 1 cup heavy cream

How To Make (Step by Step)

Step 1 – Blend the Main Mix. In a blender, combine the thawed passion fruit pulp and the can of sweetened condensed milk. Blend until smooth, about 30 seconds.

Step 2 – Whip the Cream. Pour the heavy cream into a large, cold bowl. Use a hand mixer to whip it until it forms stiff peaks.

Step 3 – Fold Together. Gently pour the passion fruit mixture into the whipped cream. Use a spatula to fold them together. Be gentle to keep the mousse airy.

Step 4 – Chill. Divide the mousse into glasses or small bowls. Chill in the refrigerator for at least 3 hours before serving.

Low & High Option: Low effort: Simply blend all three ingredients together and chill. It will be denser but still tasty. Higher effort: Top with fresh berries or a few extra passion fruit seeds for texture.

Coconut Custard (Quindim)

This is a gorgeous baked custard. It is rich in eggs and healthy fats from the coconut. This Mounjaro recipe is sweet, dense, and satisfying with just a small piece. The top gets shiny and golden.

The bottom is packed with toasted coconut. I love it because it feels like a classic, precious dessert. Best for a special occasion or a weekend treat.

Serve: 6 | Prep Time: 10 min | Cook Time: 45 min | Total Time: 55 min

Ingredients:

• 6 large egg yolks
• 1 cup granulated sugar or sugar substitute
• 1 cup unsweetened shredded coconut
• Butter for greasing

How To Make (Step by Step)

Step 1 – Prep Oven and Pan. Preheat oven to 350°F (175°C). Grease a standard muffin tin very well with butter.

Step 2 – Mix Yolks and Sugar. In a bowl, whisk the egg yolks and sugar together until well combined and slightly pale.

Step 3 – Add Coconut. Stir in the shredded coconut until it is all coated.

Step 4 – Bake. Divide the mixture evenly among the 6 greased muffin cups. Bake for 40-45 minutes, until the top is deep golden brown and set. Let cool completely before removing from the pan.

Low & High Option: Low effort: Mix all ingredients in a blender and pour into one small, greased baking dish. Bake longer, about 50-55 minutes. Higher effort: Use a bain-marie (water bath) for an even smoother texture.

Brazilian Mounjaro Hearts of Palm Salad

This is a crisp, fresh, and easy side dish. Hearts of palm are very popular in Brazil. They are low in carbs and have a mild, artichoke-like flavor. This Mounjaro recipe is super light and refreshing.

I love it because it adds a vegetable element to my plate without any cooking. Best for a quick lunch or a side with grilled protein.

Serve: 2 | Prep Time: 7 min | Cook Time: 0 min | Total Time: 7 min

Ingredients:

• 1 can (14 oz) hearts of palm, drained and sliced
• 1 large, ripe tomato, chopped
• Juice of 1 fresh lime
• Salt to taste

How To Make (Step by Step)

Step 1 – Prepare the Veggies. Drain the can of hearts of palm. Slice them into 1/2-inch thick rounds. Chop your tomato.

Step 2 – Combine. Gently mix the sliced hearts of palm and chopped tomato in a salad bowl.

Step 3 – Dress and Season. Squeeze the fresh lime juice all over the salad. Add a pinch of salt. Toss gently to combine. Serve immediately.

Low & High Option: Low effort: Use pre-chopped tomatoes from the store. Higher effort: Add fresh chopped cilantro or parsley and a drizzle of extra virgin olive oil.

Brazilian Mounjaro Grilled Chicken (Frango Grelhado)

This is your go-to, never-fail protein. Brazilian grilled chicken is juicy and full of flavor with a simple trick. The key is using a good, juicy lemon or lime. I love this Mounjaro recipe because it’s so versatile.

Eat it warm for dinner, or slice it cold for salads the next day. Best for meal prep or a fast weeknight dinner.

Serve: 4 | Prep Time: 5 min (+30 min marinate) | Cook Time: 15 min | Total Time: 50 min

Ingredients:

• 4 boneless, skinless chicken breasts (about 1.5 lbs total)
• 1/4 cup fresh lemon or lime juice (about 2 large lemons)
• 3 tbsp olive oil
• Salt to taste

How To Make (Step by Step)

Step 1 – Make the Marinade. In a bowl, whisk together the fresh lemon juice and olive oil. Add a big pinch of salt.

Step 2 – Marinate the Chicken. Place the chicken breasts in a shallow dish or a zip-top bag. Pour the marinade over them. Make sure they are coated. Let them sit for 30 minutes at room temperature.

Step 3 – Grill. Heat a grill pan or outdoor grill over medium-high heat. Remove the chicken from the marinade. Cook for 6-7 minutes per side, or until cooked through.

Step 4 – Rest and Serve. Let the chicken rest for 5 minutes before slicing. This keeps it juicy.

Low & High Option: Low effort: Skip the marinating time. Just brush the chicken with the lemon-oil mix while cooking. Higher effort: Add 2 minced garlic cloves to the marinade for extra flavor.

Brazilian Mounjaro Fish Stew (Moqueca Simples)

This is a simplified version of a famous Brazilian coastal dish. It’s a light, brothy stew that is easy to digest. The coconut milk makes it creamy without dairy. I love this Brazilian Mounjaro recipe because it feels warm and comforting. It’s like a hug in a bowl. Best for a light lunch or dinner when you want something liquid-based.

Serve: 2 | Prep Time: 5 min | Cook Time: 20 min | Total Time: 25 min

Ingredients:

• 1 lb firm white fish fillets (like tilapia or cod), cut into chunks
• 1 cup canned coconut milk
• 1 cup jarred or fresh tomato salsa (pico de gallo)
• Salt to taste

How To Make (Step by Step)

Step 1 – Simmer the Base. In a medium pot, combine the coconut milk and tomato salsa. Bring to a gentle simmer over medium heat.

Step 2 – Add the Fish. Gently place the fish chunks into the simmering liquid. Make sure they are mostly covered.

Step 3 – Cook Gently. Reduce heat to low. Let the fish cook in the broth for about 10-12 minutes. Do not boil. The fish is done when it flakes easily.

Step 4 – Season and Serve. Taste the broth. Add a pinch of salt if needed. Serve the stew in a bowl.

Low & High Option: Low effort: Use frozen fish fillets, thawed. Higher effort: Use fresh tomatoes and onions, chopped, and add a pinch of paprika.

Avocado Cream (Creme de Abacate)

This is a classic Brazilian quick dessert or snack. It is simple, healthy, and satisfying. Ripe avocado blends into a wonderfully smooth, rich cream. I love this Mounjaro recipe because it uses avocado’s natural fat to make something sweet and delicious. Best for a quick afternoon energy boost or a healthy dessert.

Serve: 2 | Prep Time: 5 min | Cook Time: 0 min | Total Time: 5 min

Ingredients:

• 1 large, ripe avocado
• 3-4 tbsp milk of your choice (dairy, almond, coconut)
• Sugar substitute or honey to taste (start with 1 tsp)

How To Make (Step by Step)

Step 1 – Scoop the Avocado. Cut the avocado in half. Remove the pit. Scoop the green flesh into a blender.

Step 2 – Blend. Add 3 tablespoons of milk and your sweetener. Blend until completely smooth.

Step 3 – Adjust. If it is too thick, add the last tablespoon of milk. Blend again. Taste and add more sweetener if you want.

Step 4 – Serve. Eat immediately for the best color and texture.

Low & High Option: Low effort: Mash the avocado thoroughly with a fork and whisk in the other ingredients. Higher effort: Add a drop of vanilla extract or a sprinkle of lime zest.

Air Fryer Plantains

Plantains are a staple in Brazil. When ripe, they are sweet and starchy. Cooking them in an air fryer uses little to no oil. I love this Mounjaro recipe because it gives you a satisfying, carby side dish with minimal effort. They are delicious alongside grilled chicken or fish. Best for a tasty side that feels like a treat.

Serve: 2 | Prep Time: 2 min | Cook Time: 12 min | Total Time: 14 min

Ingredients:

• 1 ripe (yellow with black spots) plantain
• 1 tsp avocado oil or olive oil
• A pinch of salt

How To Make (Step by Step)

Step 1 – Prep the Plantain. Cut off the ends of the plantain. Slice the peel open lengthwise and remove it. Cut the plantain into 1/2-inch thick rounds.

Step 2 – Toss with Oil. Place the plantain rounds in a bowl. Drizzle with oil and a pinch of salt. Toss to coat lightly.

Step 3 – Air Fry. Place the rounds in your air fryer basket in a single layer. Cook at 400°F for 10-12 minutes, flipping halfway through. They are done when golden brown and tender.

Step 4 – Serve. Let them cool for a minute before eating.

Low & High Option: Low effort: Skip the oil. The plantains will still soften and caramelize. Higher effort: Sprinkle with cinnamon after cooking.

Lemon Sorbet (Sorbet de Limão)

This is the most refreshing, clean dessert imaginable. It’s just fruit and sweetness. It is incredibly light and palate-cleansing. I love this Brazilian Mounjaro recipe because it’s a frozen treat with no dairy. It’s perfect for hot days or when you feel a bit queasy. Best for a cooling, zero-guilt dessert.

Serve: 4 | Prep Time: 5 min (+4 hours freeze) | Cook Time: 0 min | Total Time: 4+ hours

Ingredients:

• 1 cup fresh lemon juice (about 6-8 lemons)
• 1/2 cup sugar or sugar substitute that measures like sugar
• 1 cup water

How To Make (Step by Step)

Step 1 – Make a Simple Syrup. In a small pot, combine the water and sugar. Heat over medium, stirring, until the sugar dissolves completely. Let this syrup cool.

Step 2 – Mix with Lemon Juice. Once the syrup is cool, stir in the fresh lemon juice.

Step 3 – Freeze. Pour the mixture into a shallow metal dish or loaf pan. Freeze for 4 hours, scraping and stirring with a fork every hour to break up ice crystals.

Step 4 – Scoop and Serve. Once frozen, scoop like sorbet and serve immediately.

Low & High Option: Low effort: Pour the mix into popsicle molds for portion-controlled treats. [These are great popsicle molds]. Higher effort: Add 1 tablespoon of grated lemon zest for intense flavor.

Brazilian Mounjaro “Cafézinho” Protein Shot

This isn’t a food, but a beloved Brazilian tradition. Cafézinho is a tiny, strong, sweet coffee. This version adds a protein boost. I love this Mounjaro recipe because it combines routine with nutrition. It’s a quick morning pick-me-up that helps meet protein goals. Best for a fast breakfast or an afternoon boost.

Serve: 1 | Prep Time: 2 min | Cook Time: 3 min | Total Time: 5 min

Ingredients:

• 1/2 cup strong brewed coffee or espresso
• 2 tbsp vanilla or coffee-flavored protein powder
• 1-2 tsp sugar substitute (optional)

How To Make (Step by Step)

Step 1 – Brew Coffee. Make your coffee or espresso. It’s best if it’s quite hot.

Step 2 – Blend. Pour the hot coffee into a blender. Add the protein powder and sweetener if using.

Step 3 – Mix Thoroughly. Blend on high for 20-30 seconds until completely smooth and frothy.

Step 4 – Serve. Pour into a small cup and drink immediately.

Low & High Option: Low effort: Whisk vigorously in a large cup with a small whisk or fork. Higher effort: Use a milk frother to blend and foam it right in your mug.