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.

While it will take some experimentation, based on the recipe, swapping oil for nut butter, coconut milk, applesauce, pumpkin, yogurt or a combo of these will produce greater results. Like with these Vegan Baked Chocolate Chip Donuts that use both yogurt and applesauce for a wonderful light and fluffy texture.

You can stir-fry without oil. Use vegetable broth or water for a similar effect. Sauté your favorite vegetables, paneer or sweet corn with flavorful sauces and spices.

Border stresses that a whole foods, plant-based diet focuses on low fat, not no fat. "There is also an emphasis on whole foods vs refined foods. In the plant kingdom, nuts, seeds, avocados, and olives are whole, unprocessed sources of fat, including the essential fatty acids.

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).

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.

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.

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.

Sautéing and stir-frying

Water works for a start, but you can also try vegetable broth, cooking wine, vinegar or soy sauce.

Which food doesn't contain oil? ›

Frozen Fruits and Vegetables

Most frozen fruits will not contain fats and oils. Frozen vegetables. Look for single-ingredient frozen vegetables to ensure that you're buying seed oil-free products.

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.

Tips for losing weight on a vegan diet

Focus on Whole Foods: Encourage individuals to prioritize whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.

Yes, absolutely! Rice is a common grain in all cooking and has a significant place in the plant-based world too. Some rice dishes may not be suitable for vegans though, so if you're eating out or following a recipe make sure there are no meat, fish or other animal products being used before you tuck in!

Many vegans refer to Oreos as “accidentally vegan,” meaning they don't contain animal products — but they weren't created to be a specifically vegan treat. Oreos do not contain milk, eggs, or any other animal-derived products, so they are technically vegan in that sense. Plant-based cookies and cream lovers rejoice!

Plant-based cooking oils that remain liquid at room temperatures, like olive oil or avocado oil, are unsaturated. These cooking oils are better for our bodies than plant-based ones that are solid at room temperature, like coconut oil or palm oil.

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.