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).

Thankfully for ethical and environmentally minded eaters, all mainstream oils are plant-derived products and completely vegan. So whether you're a vegan or not, it's sure important to know which animal-free cooking oil works best.

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.

What are oil-free foods? ›

Focusing on seasonal foods, non-meat-based protein sources, ripe fruits and vegetables, nuts, and seeds, the meals in a vegetarian and Sattvic diet that are prepared with minimal oil are bound to elevate your energy levels while ensuring no harm is caused to any living being.

Yes, you can use water to cook eggs. If you're frying or scrambling them, start by heating a non-stick pan over medium heat. Add a small amount of water, then crack the eggs into the pan and proceed to cook them as desired. The water helps create steam and prevents sticking.

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.

Vegan diets can help people who are overweight or have type 2 diabetes lose weight and lower their blood sugar levels, research suggests. A meta analysis showed that adhering to a vegan diet over three months reduced body weight by about 4.1kg (9lb) on average compared with control diets, and cut blood sugar levels.

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!

Air frying! It's a MUST in a vegan kitchen for transforming veggies, tofu, and even frozen meatless meats into delicious side dishes and main meals, FAST. Whether you're a die-hard fan of your air fryer or haven't taken the plunge and purchased one yet, we've got recipes here for you.

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.