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 an oil free vegan diet? ›

This diet trend has become increasingly popular among members of the vegan community and has even been recommended by some plant-based doctors as a way to combat chronic disease. As the name implies, the vegan oil free diet is a predominately plant-based diet that does not include any added oils of any form.

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Why don t vegans cook with oil? ›

They believe that oils add unnecessary calories to the diet and make it difficult to lose weight or maintain a healthy weight.

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Is oil included in vegan diet? ›

Vegans can get healthy fats from butter fruit, extra virgin olive oil, and dark chocolate which is naturally vegan! Oils like sunflower oil, soybean oil, vegetable oil, coconut oil, rapeseed oil, peanut oil, and sesame oil are all vegan and super tasty.

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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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What happens when you stop eating oil? ›

It Promotes Weight Loss

If you're seeking dieting methods to lose weight, reducing your oil intake may be a good place to start. Because oil is loaded with fat and calories, cutting back on oil-rich foods may lead to weight loss over time. However, make sure you don't replace oil with other high-calorie substitutes.

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What do chefs think of vegans? ›

Most of the chefs in the industry do strongly dislike vegans and the rise of trendy diets. There are three main factors why chefs find it difficult to accept these restrictions - hectic service environment, training, and education.

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What are the side effects of a no oil diet? ›

The bottom line. Your body needs dietary fat for many biological processes. If you don't get enough fat in your diet, you may notice symptoms such as dry rashes, hair loss, a weaker immune system, and issues related to vitamin deficiencies.

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Can vegans eat peanut butter? ›

Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.

Can vegans eat hummus? ›

Hummus is a vegan staple that allows you to have some versatility in your diet. It's an immensely popular food amongst vegans so you may have found a new favourite yourself. It's available in a wide range of flavours and is very versatile in the kitchen so you can experiment with it if you wish to.

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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.

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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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What can vegans use instead of fish oil? ›

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

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