We have a whole article on Easy Tips for Cooking Without Oils, but here are a few of our most useful tips: Steam vegetables or saute in a liquid like water or broth. Use an air fryer or a silicone mat in the oven for baked/fried preparations. For baked goods, use a liquid like applesauce, yogurt, or nut butters. Jun 30, 2022

25 Oil-Free Vegan Recipes (2024)

Oil-Free | Vegan Recipes

ByKarissaApril 3, 2023

Discover new ideas in thiscompilation of oil-free vegan recipes! This diet can be full of incredibly delicious food if you find the right dishes.

Want to save this recipe?

Enter your email below and get it sent straight to your inbox.

I have many readers (and you!) that prefer to eat mostly vegan and oil-free. Having restrictive dietary needs can seem overwhelming, especially when you still want to eat incredibly delicious food. Good news – there are still plenty of dishes you can eat, and this list includes the best of the best recipes sorted into categories.

Below, you’ll find recipes like vegan stuffed shells, stir fry, corn chowder, homemade “sausage” patties, and more.

Breakfast

Vegan Breakfast Sausage Patties

4.25 from 85 votes

These vegan sausage patties have those traditional breakfast flavors, like sage and thyme, but are totally plant-based! Oil-free and packed with protein.

Get the Recipe

Carrot Cake Overnight Oats

5 from 1 vote

Whip up this vegan carrot cake overnight oats recipe for a convenient and nutritious breakfast. Packed with wholesome ingredients like nuts and shredded carrots, it's the perfect way to start your day!

Get the Recipe

Tofu Scramble

5 from 38 votes

Vegan tofu scramble made with extra firm tofu and seasonings like nutritional yeast, Kala Namak salt, and paprika. You can add your favorite veggies for some added nutritional benefit and tastiness.

Get the Recipe

Maple Pecan Overnight Oats

4.69 from 19 votes

Overnight oats are a super easy and quick way to meal prep for breakfast!

Get the Recipe

Lunch

Hummus Wraps

5 from 5 votes

Breaded Cauliflower Tacos with Chili Lime Cream Sauce

5 from 1 vote

These healthy vegan tacos are stuffed with oil-free breaded cauliflower and a zesty chili lime cabbage slaw. This is a super fun recipe using an air fryer!

Get the Recipe

Vegan Chickpea Teriyaki Meal Prep Bowls

4.92 from 24 votes

This recipe for Chickpea Teriyaki bowls with crunchy broccoli and savory soy sauce is a quick, easy and healthy idea for vegan meal prep.

Get the Recipe

BBQ Tempeh Sandwich

5 from 3 votes

Meatless BBQ tempeh sandwiches are easy to make, satisfying, and nutritious!

Get the Recipe

Dinner

Vegan Stuffed Shells

5 from 6 votes

Vegan stuffed shells with tofu and cashew ricotta are lighter, healthier and cheaper––not to mention tastier––than other stuffed shell recipes!

Get the Recipe

Chickpea Noodle Soup

4.77 from 13 votes

This recipe for chickpea noodle soup is a vegan twist on chicken noodle soup – and it’s BETTER. Just pure veggie deliciousness here. This soup is healthy, but comforting and hearty.

Get the Recipe

Roasted Glazed Tofu

4.92 from 24 votes

This 5-ingredient glazed tofu roast is the perfect vegan alternative to a traditional ham roast.

Get the Recipe

Instant Pot Corn Chowder

4.54 from 26 votes

This Instant Pot Corn Chowder is a favorite dinner recipe in our house because it’s so easy! I love Instant Pot recipes because I don’t have to hover over a hot stove. Just throw all the ingredients together, let the pot do its thing, and unveil DELICIOUS corn chowder when the timer goes off. Yum. Vegan, gluten-free, dairy-free, and nut-free. Oil-free option.

Get the Recipe

Vegan Broccoli Alfredo

4.83 from 23 votes

Creamy vegan alfredo served with roasted, cajun-spiced broccoli.

Get the Recipe

Roasted Cauliflower and Lentil Soup

4.24 from 21 votes

This healthy vegan Roasted Cauliflower and Lentil Soup recipe is delicious & comforting without all the calories!

Get the Recipe

Vegan Slow Cooker Chili

Easy vegan slow cooker chili made with quinoa and enchilada sauce.

Get the Recipe

Instant Pot Vegan Butter Chicken

This vegan butter chicken is made with soycurls and chickpeas right in the Instant Pot!

Get the Recipe

Chickpea Stir Fry

This oil-free vegan stir fry is made with chickpeas, veggies, and a delicious homemade sauce.

Get the Recipe

Sides

Air Fryer Fries

4.72 from 35 votes

Have no guilt digging into these healthy air fryer fries! I LOVE these smothered in vegan nacho cheese sauce or gravy.

Get the Recipe

Vegan Scalloped Potatoes

4.80 from 120 votes

Great as a side dish (or a main meal, let's be real) these homemade vegan scalloped potatoes are "cheesy" and delicious.

Get the Recipe

Healthy Green Bean Casserole

4.56 from 18 votes

Creamy non-dairy sauce, green beans, and a baked onion topping come together to make this delicious healthy green bean casserole!

Get the Recipe

Garlic Roasted Potatoes

4.82 from 11 votes

Crispy, easy-to-make garlic roasted potatoes. Perfect as a side dish for any meal.

Get the Recipe

Vegan Stuffed Mushrooms

5 from 7 votes

This healthy vegan stuffed mushrooms recipe makes for a fantastic appetizer, especially for the holiday season! Quinoa, sundried tomatoes, pecans…yum.

Get the Recipe

Snacks

Oil-Free Hummus

4.66 from 20 votes

Simple, vegan hummus made with aquafabainstead of olive oil.

Get the Recipe

Vegan Nacho Cheese

4.75 from 40 votes

Cheesy, creamy, a little spicy, full of flavor – this vegan nacho cheese is delicious and healthy.

Get the Recipe

Chocolate Peanut Butter Protein Balls

5 from 3 votes

Protein balls made with chocolate and peanut butter. No protein powder necessary! This recipe is vegan and naturally sweetened with medjool dates.

Get the Recipe

Trying to go vegan? Sign up for our (FREE) Vegan Beginner’s Guide!

If you try one of these oil-free vegan recipes, leave a comment or tag me on Instagram @karissasvegankitchen!

FAQs

What do vegans cook with instead of oil? ›

Instead of oil, I use fruit purees, veggies, dairy-free yogurt, nut butters, almond flour or other nuts, sometimes coconut butter.

Get More Info ›

What can I cook without oil? ›

Baking & Roasting

Oven-baked and roasted dishes can be incredibly flavorful without the need for oil.
Roast your favorite vegetables, marinated with herbs and spices, for a crispy and savory side dish.
Explore zero-oil baking recipes, from savory muffins to guilt-free sweets.

Read The Full Story ›

What can I bake without oil? ›

Oil Free Recipes

Heavenly Carrot Cake Baked Oatmeal.
Holiday Breakfast In A Jiffy: Carrot Cake Oatmeal.
Baked Cherry Pie Breakfast Pudding.
My Go-To Holiday co*cktail – Quick, easy, festive, and low in sugar!
Basic Chia Seed Pudding.
Gourmet Chia Seed Pudding (from scratch!)
Chia Seed Breakfast Bowl.

More items...

Show Me More ›

What is a vegan substitute for vegetable oil? ›

You can take just about any recipe, vegan or not, and make it better and healthier by replacing the oil or butter.

Unsweetened Apple Sauce.
Nut Butters.
Silken Tofu.
Aquafaba.
Mashed Banana, Pumpkin or Sweet Potato.
Check Out These Oil-Free Recipes.
Resources.

Mar 6, 2021

Discover More Details ›

What is a vegan substitute for butter or oil? ›

What are good vegan butter substitutes? In baking, you can use vegan butter, applesauce, dairy-free yogurt, coconut oil, coconut butter, olive oil, nut butter, mashed banana and mashed avocado. In cooking, you can use olive oil, coconut oil, vegetable stock, or avocado oil to replace butter.

Discover More ›

What is a healthy alternative to oil? ›

If you're phasing vegetable oil out of your diet, you have many alternatives. If weight loss is your goal, use applesauce or yogurt to make baked goods lighter. Olive oil and flaxseed oil are better used raw. Avocado oil is great for high-heat cooking.

Learn More Now ›

How can I flavor my food without oil? ›

Let's look at some easy tips to cook without oils.

Steam vegetables or saute in a liquid like water or broth.
Use broth, soy sauce, or vinegar to add flavor during the cooking process.
Utilize seasonings and herbs for flavor.
Use an air fryer or a silicone mat in the oven for baked/fried preparations.

More items...

Jun 30, 2022

Read The Full Story ›

How to eat oil free? ›

We have a whole article on Easy Tips for Cooking Without Oils, but here are a few of our most useful tips:

Steam vegetables or saute in a liquid like water or broth.
Use an air fryer or a silicone mat in the oven for baked/fried preparations.
For baked goods, use a liquid like applesauce, yogurt, or nut butters.

Jun 30, 2022

Keep Reading ›

What is frying without oil called? ›

Technically, frying without oil is often referred to as "baking" or "roasting." Frying typically involves submerging food in hot oil, while baking or roasting uses dry heat in an oven.

Get More Info Here ›

How to cook an egg without oil? ›

Pour water into the pan, enough to cover the egg (or mostly cover). Wait for water to come to a boil. Gently lower eggs in the pan and if you have a lid, cover the pan. You can lower the temp to medium instead of high, and let the eggs cook for 5-8 minutes, depending on how runny you want the yolks to be.

Learn More Now ›

Is butter healthier than oil? ›

Bottom line: Olive, canola and safflower oils are healthier choices overall than butter and most margarines. Use them as replacements for butter and margarine in most of your cooking, but watch the amounts – those fat calories can add up fast.

Discover More Details ›

Can you fry chicken without oil? ›

In a cold, large, nonstick skillet with a lid, place the chicken, skin side down. Set the skillet over medium heat, cover with a lid and cook for 10 minutes. The chicken juices and fat will render into the pan.

Get More Info ›

What oil do vegans eat? ›

Sunflower, safflower, sesame, avocado, coconut, almond, and olive oil also pass this “Is This Oil Vegan” background check and are all great oil options that may not come with the worries of palm oil or canola oil. So that's the vegan oil lineup and the verdict.

Discover More Details ›

Why do vegans not like olive oil? ›

The simple answer to the question is that as olive oil does not contain animal products, yes olive oil is in theory vegan-friendly. Some vegans, however, avoid using it because of the impact olive oil production has on the environment. Just how much of a detrimental impact it has, is up for debate.

Tell Me More ›

Can I use applesauce instead of oil? ›

Applesauce is a 1:1 replacement for oil, so if your recipe calls for half a cup of oil, use half a cup of applesauce instead. If you find yourself in the middle of a recipe and out of oil, use applesauce instead! This trick works in cakes, muffins, cookies, brownies, and any kind of sweet baked good.

What to use instead of oil plant-based? ›

Baking is a whole world until its own when it comes to substitutes for butter, oil, and shortening. Recipe developers use applesauce, vegan yogurt, mashed banana, mashed sweet potato, mashed pumpkin, and sometimes water thickened with cornstarch as substitutes for pure fat ingredients.