25 Oil-Free Vegan Recipes (2024)

Table of Contents
Breakfast Vegan Breakfast Sausage Patties Carrot Cake Overnight Oats Tofu Scramble Maple Pecan Overnight Oats Lunch Hummus Wraps Breaded Cauliflower Tacos with Chili Lime Cream Sauce Vegan Chickpea Teriyaki Meal Prep Bowls BBQ Tempeh Sandwich Dinner Vegan Stuffed Shells Chickpea Noodle Soup Roasted Glazed Tofu Instant Pot Corn Chowder Vegan Broccoli Alfredo Roasted Cauliflower and Lentil Soup Vegan Slow Cooker Chili Instant Pot Vegan Butter Chicken Chickpea Stir Fry Sides Air Fryer Fries Vegan Scalloped Potatoes Healthy Green Bean Casserole Garlic Roasted Potatoes Vegan Stuffed Mushrooms Snacks Oil-Free Hummus Vegan Nacho Cheese Chocolate Peanut Butter Protein Balls FAQs References

Oil-Free | Vegan Recipes

ByKarissa

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.

25 Oil-Free Vegan Recipes (1)

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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.

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25 Oil-Free Vegan Recipes (2)

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!

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25 Oil-Free Vegan Recipes (3)

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.

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25 Oil-Free Vegan Recipes (4)

Maple Pecan Overnight Oats

4.69 from 19 votes

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

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25 Oil-Free Vegan Recipes (5)

Lunch

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!

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25 Oil-Free Vegan Recipes (7)

Vegan Chickpea Teriyaki Meal Prep Bowls

4.92 from 25 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.

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25 Oil-Free Vegan Recipes (8)

BBQ Tempeh Sandwich

4.41 from 5 votes

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

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25 Oil-Free Vegan Recipes (9)

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!

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25 Oil-Free Vegan Recipes (10)

Chickpea Noodle Soup

4.67 from 15 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.

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25 Oil-Free Vegan Recipes (11)

Roasted Glazed Tofu

4.92 from 24 votes

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

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25 Oil-Free Vegan Recipes (12)

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.

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25 Oil-Free Vegan Recipes (13)

See Also
Ricotta Pancakes Recipe - You'll love how easy they are!

Vegan Broccoli Alfredo

4.75 from 24 votes

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

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25 Oil-Free Vegan Recipes (14)

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!

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25 Oil-Free Vegan Recipes (15)

Vegan Slow Cooker Chili

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

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25 Oil-Free Vegan Recipes (16)

Instant Pot Vegan Butter Chicken

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

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25 Oil-Free Vegan Recipes (17)

Chickpea Stir Fry

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

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25 Oil-Free Vegan Recipes (18)

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.

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25 Oil-Free Vegan Recipes (19)

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.

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25 Oil-Free Vegan Recipes (20)

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!

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25 Oil-Free Vegan Recipes (21)

Garlic Roasted Potatoes

4.82 from 11 votes

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

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25 Oil-Free Vegan Recipes (22)

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.

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25 Oil-Free Vegan Recipes (23)

Snacks

Oil-Free Hummus

4.66 from 20 votes

Simple, vegan hummus made with aquafabainstead of olive oil.

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25 Oil-Free Vegan Recipes (24)

Vegan Nacho Cheese

4.76 from 41 votes

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

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25 Oil-Free Vegan Recipes (25)

Chocolate Peanut Butter Protein Balls

5 from 5 votes

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

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25 Oil-Free Vegan Recipes (26)

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!

25 Oil-Free Vegan Recipes (2024)

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.

Read More ›
What can I cook without oil? ›

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

Get More Info ›
How to cook with no butter or oil? ›

Cooking
  1. Steam vegetables or saute in a liquid like water or broth.
  2. Use broth, soy sauce, or vinegar to add flavor during the cooking process.
  3. Utilize seasonings and herbs for flavor.
  4. Use an air fryer or a silicone mat in the oven for baked/fried preparations.
  5. Invest in a good non-stick pan.
Jun 30, 2022

See Details ›
Is vegan fat free? ›

Border stresses that a whole foods, plant-based diet focuses on low fat, not no fat. "There is also an emphasis on whole foods vs refined foods. In the plant kingdom, nuts, seeds, avocados, and olives are whole, unprocessed sources of fat, including the essential fatty acids.

Tell Me More ›
Why do vegans avoid oils? ›

The rationale used by these diets for avoiding oils is that oil is high in calories (since it's pure fat) and doesn't include the fiber or as many antioxidants as you would get from eating the whole, unprocessed food instead (in this case, the whole olive).

Learn More ›
Should vegans avoid oil? ›

Oils are a very important part of the human diet and should never be excluded completely. Vegans can (and must) eat oils. Any oil that hasn't come from an animal is vegan. Options are corn oil, vegetable oil, sesami oil, oil oil, palm oil, soy oil, nut oils.

Learn More Now ›
What is a healthy replacement for vegetable 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.

Show Me More ›
Can you fry eggs without oil? ›

Just put some small amount of water like half a shot glass of water in to your pan open the eggs and cover the pan with a lid on low fire, the eggs will be made as fried in perfect shape and with no taste of oil at all, this is common where I live now and frankly I like it this way more.

Get More Info Here ›
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.

Read On ›
How to sauté veggies without oil? ›

Sautéing: You can either use water or vegetable stock (preferably a low-sodium variety) for sautéing your onions, garlic and vegetables. While you're sautéing, add extra liquid as it evaporates in order to prevent things from sticking to the bottom of the pan.

Read On ›

Is cooking without oil healthy? ›

Meanwhile, oil-free cooking offers many potential health benefits, from lowering calorie intake to strengthening your heart. Additionally, cooking without oil can simply make your dishes taste more authentic, fresh and delicious. Let's look at some considerable health benefits of oil-free cooking below.

Keep Reading ›
Are all refried beans vegan? ›

And if you're wondering: aren't all refried beans vegan? Then the answer is no. They are not. They commonly contain lard, which is animal based fat, so they're not even vegetarian.

Explore More ›
What are the 5 most important rules of a vegan diet? ›

For a healthy vegan diet:
  • eat at least 5 portions of a variety of fruit and vegetables every day.
  • base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
  • have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)

Explore More ›
Can vegans eat rice? ›

Yes, absolutely! Rice is a common grain in all cooking and has a significant place in the plant-based world too. Some rice dishes may not be suitable for vegans though, so if you're eating out or following a recipe make sure there are no meat, fish or other animal products being used before you tuck in!

Show Me More ›
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.

Read More ›
What do vegans use an air fryer for? ›

Air fryers can also make it easier to follow a vegan diet, offering a failsafe way to cook staples like tofu, cauliflower, and potatoes to perfection. Below, we've rounded up 10 mouth-watering recipes that prove plant-based cooking needn't be complicated or boring.

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What can a vegan take instead of fish oil? ›

Vegan Foods High in Omega-3s
  • Flaxseed. According to a study published by the Canadian Journal of Cardiology, flaxseed is one of the richest plant-based sources of the Omega-3 ALA. ...
  • Chia Seeds. Chia seeds are popular in the health-food community today for good reason. ...
  • Beans. ...
  • Walnuts. ...
  • Edamame.

Discover More ›

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