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 84 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 2 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

4.91 from 22 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

4.64 from 19 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? ›

It's very easy to bake oil-free. I've done it for years and am very confident with it and know very well how each nut or fruit will perform. Instead of oil, I use fruit purees, veggies, dairy-free yogurt, nut butters, almond flour or other nuts, sometimes coconut butter.

Find Out More ›

What can I cook 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

Know 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

Read On ›

Can I bake without oil or butter? ›

Yes, it is possible to bake a cake without vegetable oil or butter, and there are several healthy substitutes that can be used in place of these ingredients. Here are a few options: Applesauce: Applesauce is a popular substitute for oil or butter in baked goods, as it adds moisture and natural sweetness to the cake.

View Details ›

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.

Discover More Details ›

Why do vegans avoid oils? ›

Not compliant with certain vegan diets

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).

See Details ›

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.

Get More Info ›

What is it called when you cook in a pan without oil? ›

Sautéing & Stir Frying

Just add a tablespoon or two of stock or water to your Saute Pan to add flavor and moisture for the veggies to cook in.

Read On ›

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 The Full Story ›

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.

Learn More Now ›

What can I use in place of oil? ›

So, if you're stuck without this ingredient, here's some alternatives:

Butter and margarine. Butter and margarine are glorious for adding flavour, richness and colour to meals so a great swap for oil. ...
Ghee. ...
Vegetable shortening. ...
Bacon grease. ...
Schmaltz. ...
Mashed bananas and apple sauce. ...
Tahini. ...
Sunday roast fat.

More items...

Apr 26, 2022

Keep Reading ›

Can you fry pancakes without oil? ›

First, you can use some multicooker device,like instant pot, where the cooking process and temperature are held because of the pressure. Pancakes could be a little fluffy, but it's healthy option. You can also just use nonstick pan or special pans for baking with round surface, special for pancakes.

See Details ›

What is a good substitute for oil in a cake? ›

You may substitute the following cup-for-cup for vegetable oil in baked goods:

Applesauce, preferably unsweetened.
Avocado, unseasoned, mashed.
Banana, ripe and mashed.
Unsalted butter, melted.
Cauliflower, unseasoned, cooked and pureed.
Ghee.
Margarine, melted.
Mayonnaise.

More items...

Oct 19, 2023

Discover More Details ›

Can you make a cake without oil? ›

If you're missing oil, try melted butter. Some experts say using melted butter as a replacement for oil improves the taste and texture of box cakes. Use the same measurement of butter as the recipe calls for in oil.

Get More Info ›

What oils are OK on a plant-based diet? ›

Plant-based cooking oils that remain liquid at room temperatures, like olive oil or avocado oil, are unsaturated. These cooking oils are better for our bodies than plant-based ones that are solid at room temperature, like coconut oil or palm oil.

Tell Me More ›

What do vegans use an air fryer for? ›

Air frying! It's a MUST in a vegan kitchen for transforming veggies, tofu, and even frozen meatless meats into delicious side dishes and main meals, FAST. Whether you're a die-hard fan of your air fryer or haven't taken the plunge and purchased one yet, we've got recipes here for you.

Learn More ›

What can a vegan take instead of fish oil? ›

Omega-3 fatty acids are readily available in a wide variety of plant foods. Sources include walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae. Other green leafy vegetables and beans also contain small amounts.

Discover More Details ›

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.

Learn More Now ›