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 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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25 Oil-Free Vegan Recipes (8)

BBQ Tempeh Sandwich

4.25 from 4 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

4.65 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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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
Easy Flatbread Recipe | 3 Ingredients Only | Hint Of Helen

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 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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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.

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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.

Learn More Now ›
What can I bake without oil? ›

Oil Free Recipes
  1. Heavenly Carrot Cake Baked Oatmeal.
  2. Holiday Breakfast In A Jiffy: Carrot Cake Oatmeal.
  3. Baked Cherry Pie Breakfast Pudding.
  4. My Go-To Holiday co*cktail – Quick, easy, festive, and low in sugar!
  5. Basic Chia Seed Pudding.
  6. Gourmet Chia Seed Pudding (from scratch!)
  7. Chia Seed Breakfast Bowl.

Learn More Now ›
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

Know 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.

Get More Info Here ›
What can I substitute for oil in a recipe? ›

  1. Melted Butter.
  2. Avocado.
  3. Unsweetened Applesauce.
  4. Greek Yogurt.
  5. Shortening.
  6. Coconut Oil.
  7. Bacon Grease.
  8. Nut Butters.
Nov 3, 2023

Get More Info ›
What happens if you bake vegetables without oil? ›

When vegetables are roasted without oil the finished product is a bit drier than it would be otherwise. However, finishing the roasted vegetables and adding flavor post-cooking, such as by tossing them in a small amount of high flavor liquid will boost flavor and add complementary flavor notes to the dish.

View Details ›
How to cook plant-based without oil? ›

How to Cook Without Oil. To saute or stir-fry: Add a stainless steel, or non-toxic non-stick pan to your stove top over medium heat, and add 1-2 tbsp's of vegetable broth or water. Then add your vegetables or tofu/tempeh and sautee just as you would normally.

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What to eat instead of oil? ›

Baking—You can use a fruit purée as a healthy (and delicious!) substitute for fats like oil, butter, or shortening. Some of my favorites include applesauce, mashed bananas, and puréed dates. In some instances, nut flour or nut butters can serve as substitutions or additions.

Explore More ›
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.

See Details ›

Why do some vegans not use oil? ›

Some vegans choose to avoid olive oil if they follow a whole-food, plant-based type diet. Why do vegans not cook with oil? Some vegans follow whole food plant-based diets that emphasize foods in their whole, intact forms found in nature and restrict processed foods such as oil, sugar, or salt.

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Why oil free vegan? ›

One of the main arguments for the Vegan No Oil Diet is that oils are calorie dense and thereby an easy way to add extra calories which can cause weight gain.

Continue Reading ›
What do vegans use for oil? ›

FRYING- Soybean, peanut, vegetable, canola, sunflower, cottonseed, corn oil are some of the better options for frying as they are more refined. Making them oils with a high smoke point, which is key for deep frying and higher heat pan cooking.

See More ›
How do you replace oil in a plant-based diet? ›

Here are just a few tips:
  1. Oils and Butters: We use absolutely no oils in our house. ...
  2. Vegetable broth: I use this to sauté my vegetables. ...
  3. Nut butters: I use nut butters in my cookies as a fat replacer. ...
  4. Avocados: An avocado can be a butter replacement that will add natural fat and creaminess to just about anything.
Feb 18, 2016

Keep Reading ›

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