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

4.41 from 5 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

4.65 from 14 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

4.75 from 24 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

4.76 from 41 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.

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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.

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How to cook with no butter or oil? ›

Cooking

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.
Invest in a good non-stick pan.

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Jun 30, 2022

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? ›

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).

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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.

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Can I 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.

What to use in brownies instead of oil? ›

If you love Reese's Peanut Butter Cups, peanut butter might just be the best vegetable oil substitute for you. For a lighter brownie, just about half as much peanut butter. For a chewy fudgy brownie, use just as much peanut butter as the recipe calls for vegetable oil.

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How to cook easy without oil? ›

The trick is to use small amounts of water or broth, adding just a small amount (1 to 2 tablespoons) at a time. Do this as often as needed to cook and brown the food, without steaming it. Also, remember to toss and stir the food periodically with a wooden spoon so that it doesn't burn.

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

Canola, corn, grapeseed, safflower and sunflower oils

Chances are you have at least one of these in your pantry. All of these oils are considered “neutral,” meaning they don't have a distinct flavor. They're the most seamless substitutes for vegetable oil, which is also considered to be a neutral oil.

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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.

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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.

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Can I cook pancakes without oil? ›

These Easy 3-Ingredient Pancakes is our ritual weekend pancake recipe. Fluffy and super soft with the added bonus of no oil or butter! There are so many ways to convert these 3-ingredient pancakes with whatever you like! With this pancake base, you can't go wrong…

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

5 Healthy cooking oils for a plant-based diet

Avocado oil. Though avocado oil is on the pricier side, it offers you valuable health benefits that are worth the extra coin. ...
Coconut oil. ...
Light olive oil. ...
Rice-bran oil. ...
Canola oil.

Oct 22, 2021

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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.

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.

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Can vegans cook with oil? ›

Olive oil is an excellent vegan substitute for other oils and fats that are derived from animals, namely butter. Olive oil also contains several different types of healthy fats as well as antioxidants, which help promote heart health, relieve inflammation and more.

Learn More ›