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

4.26 from 86 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 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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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

4.43 from 7 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

4.67 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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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

4.53 from 19 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

4.77 from 42 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 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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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.

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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

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How to cook healthy 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.

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Jun 30, 2022

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Why do vegans not eat palm oil? ›

While many vegans will stay away from Palm Oil due to its negative associations with animal welfare, as it comes from a fruit, it is safe for vegans to eat.

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What is a vegan substitute for butter and 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 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.

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What is a healthy alternative to oil in baking? ›

Unsweetened applesauce, mashed fruit, or pureed fruit such as bananas, pears, and prunes may be substituted for vegetable oil in baked goods. You can substitute cup for cup. The texture of your foods may be altered slightly. For example, applesauce makes cookies moister and more cake-like.

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What can I use if I don't have 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.

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Apr 26, 2022

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What food can I eat without oil? ›

Soup is the best and tastiest food that can be prepared without the single drop of oil. Also making it very simple than the other foods. Also, the sweet rice pudding is the option that will require no oil.

Why are people going oil free? ›

While some oils are touted as health foods, the truth is that all oils carry health risks around your calorie count, cholesterol levels, or levels of unwanted toxins in the body. Cooking without oil, on the other hand: Cuts extra, unnecessary calories that lead to weight gain and obesity-related health risks.

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What to 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.

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What do vegans use for cooking oil? ›

FLAXSEED: Known for it's high content of alpha-linoleic acid (ALA) of the three omegas (essential fatty acids) this is a necessary, perfect oil for all vegans and vegetarians. As those diets don't include any consumption of seafood, primarily fish which are known to be the best source of it.