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

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

4.26 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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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 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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25 Oil-Free Vegan Recipes (8)

BBQ Tempeh Sandwich

4.41 from 5 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

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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25 Oil-Free Vegan Recipes (10)

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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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
Leftover Mashed Potato Cakes Recipe - These Old Cookbooks

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

4.53 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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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

4.77 from 42 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 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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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? ›

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.

Read On ›
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.

Continue Reading ›
Why do vegans avoid oils? ›

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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Should vegans avoid oil? ›

Veganism is a food preference that avoids the use of any animal based products. Vegetable sources of oils including rice bran oil, canola oil, mustard oil, coconut oil, sesame oil, o. ive oil which are generally used for cooking purpose are vegan and therefore can be consumed by individuals following a vegan diet.

Learn More Now ›
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 a vegan substitute for oil in brownies? ›

Applesauce. Applesauce is probably the most common vegetable oil substitute for brownies. It makes for a lower-calorie, fudgy brownie, that's just a little bit sweeter than the standard recipe.

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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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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 is a healthy substitute for vegetable oil? ›

Vegetable oil substitutes include olive oil, walnut oil, flaxseed oil, and more. There are plenty of alternatives to vegetable oil. According to the American Heart Association (AHA) , the healthiest oils are low in trans, saturated, and partially hydrogenated fats and high in monounsaturated and polyunsaturated fats.

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Can you still bake a cake without oil? ›

Yes, you can substitute applesauce for oil in cakes to reduce the overall fat content and add moisture. The ratio of applesauce to oil depends on the recipe and personal preference, but a common guideline is to use an equal amount of applesauce as the amount of oil called for in the recipe.

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How do you crisp food without oil? ›

For example, if you want to prepare crispy vegetables with little or no fat, you can use a hot air fryer, a pan with non-stick coating or simply choose to fry the vegetables with a little water instead of fat or oil.

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What potato chips have no seed oil? ›

Potato Chips
  • Good Health Olive Oil Potato Chips.
  • Boulder Canyon Olive Oil Kettle Cooked Potato Chips.
  • Boulder Canyon Avocado Oil Potato Chips.
  • Kettle Brand Avocado Oil Himalayan Salt Potato Chips.
  • Good Health Avocado Oil Kettle Style Chips with Sea Salt.
  • Thrive Market Non-GMO Avocado Oil Potato Chips, Himalayan Salt.
Apr 24, 2023

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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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What do vegans use an air fryer for? ›

What vegan foods can you cook in an air fryer? As well as convenience foods like French fries, nuggets, and vegan sausages, you can cook plenty of vegetables in the air-fryer. Cauliflower wings are a particularly good example, and air fryers will also help to crisp up ingredients like sweet potatoes, tofu, and falafel.

Continue Reading ›
Do vegans cook with olive oil? ›

The short answer is yes, olive oil is vegan! Olive oil is a completely plant-derived product that is made entirely from the fruit of the olive tree.

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