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.

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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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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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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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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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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!

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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.

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BBQ Tempeh Sandwich

5 from 3 votes

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

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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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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.

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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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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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Vegan Broccoli Alfredo

4.83 from 23 votes

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

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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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Vegan Slow Cooker Chili

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

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Instant Pot Vegan Butter Chicken

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

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Chickpea Stir Fry

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

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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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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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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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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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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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Snacks

Oil-Free Hummus

4.66 from 20 votes

Simple, vegan hummus made with aquafabainstead of olive oil.

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Vegan Nacho Cheese

4.75 from 40 votes

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

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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.

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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? ›

For instance, in place of 1/4 cup olive oil, you may sub 2 Tbsp mashed banana and 2 Tbsp mashed avocado. Or in place of 1/4 cup vegan butter, you may sub 2 Tbsp nut butter and 2 Tbsp applesauce or mashed banana.

What can I cook without oil? ›

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.

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How to make vegan food satisfying? ›

I highly recommend having a mixture of grains, protein, and vegetables — it provides a great balance not only with flavor/bulk but also texture. Grains and legumes help keep the meal filling while the vegetables bring everything together.

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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.

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Why do vegans not like oil? ›

The short answer is: oil is a processed food full of fat and calories and not much else. We all agree that sugar is a processed food, full of “empty calories.” Well, so is oil. Actually, oil has more empty calories than sugar.

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Can I survive without cooking oil? ›

Eating food without oil can make one lose weight, feel exhausted and unwell because they are missing out on important nutrients required by the body, which is fat.

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What is zero oil cooking? ›

Eating oil-free food or cooking food with less or no oil is one of the secrets to staying healthy, especially for heart patients. Doing this will not only make the food taste better but will also give you a healthy lifestyle. Zero Oil Cooking is not just a cooking method, it's a way of life.

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How do you make food taste good without oil? ›

Sautéing allows the natural sugars to release and intensify. The nice thing about sautéing in water or broth is that you end up tasting more of the food instead of the oil. If you are roasting or baking vegetables, you also do not need to use oil.

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Can you fry eggs without oil? ›

Yes, you can use water to cook eggs. If you're frying or scrambling them, start by heating a non-stick pan over medium heat. Add a small amount of water, then crack the eggs into the pan and proceed to cook them as desired. The water helps create steam and prevents sticking.

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Can you skip oil in baking? ›

The most common way to replace oil in baked goods is by using applesauce or mashed banana. Other fruit purees work too, but most of them add more flavor – apple and banana are neutral enough to not overpower other flavors.

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What can I replace vegetable oil with? ›

Vegetable oil substitutes for cooking

Canola, corn, grapeseed, safflower and sunflower oils. Chances are you have at least one of these in your pantry. ...
Peanut oil. ...
Light Olive Oil. ...
Ghee. ...
Other animal fats. ...
Butter. ...
Coconut oil. ...
Applesauce and mashed bananas.

More items...

Mar 29, 2023

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? ›

Algae oil, made from microalgae, like Nannochloropsis or Schizochytrium, is one of the best vegan sources of both EPA and DHA. It is also considered an ecologically sustainable form of Omega-3s.

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Do vegans cook with olive oil? ›

Olive oil is a completely plant-derived product that is made entirely from the fruit of the olive tree. The product does not require animals for sourcing or processing in any way. Olive oil is an excellent vegan substitute for other oils and fats that are derived from animals, namely butter.

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Do vegans use peanut oil? ›

Peanut Oil is vegan. A vegan dietitian reviewed this note on peanut oil for Fig.

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