40+ Tasty Oil-Free Vegan Recipes

by Alena
Oil free vegan recipes Pin 3

These easy oil-free vegan recipes from meal prep-friendly breakfast to family-approved dinner and tasty treats cover everything you need to enjoy your whole food plant-based diet! Delicious flavor, easy-to-find ingredients and no oil needed.

Whether you want to have an easier time losing weight by reducing added fat or need to work on your cholesterol levels, the reasons for following an oil-free whole food plant-based diet are manyfold.

Most people have probably not heard of this concept, and it’s highly debated between professionals, but there is no general nutritional need for adding oil to your food when you consume healthy fats from nuts, seeds, avocado or soy products.

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Oil-free cooking has been a part of our lives for years and we don’t miss anything in our hearty chilis, pancakes, tacos or even desserts!

A great way to start this way of eating is to try some delicious oil-free vegan dressings or go through our high-carb low-fat vegan recipes for beginners.

We also have more whole food plant-based, high-protein recipes as well as keto-friendly vegan recipes!

Breakfast Recipes

Lunch & Dinner Ideas

Snacks & Treats

More Healthy Vegan Recipes

If you liked these recipes and want to try more healthy plant-based goodness, browse these collections next.

Did you try any of our oil-free vegan recipes? Be sure to check out the simple rice salad below, give the recipe a rating and leave a comment. You can Pin this article here!

collage of 4 oil-free vegan recipes from chili to granola, stir fry and veggie croquettes

35+ Best Oil-Free Vegan Recipes

Yield: 3 servings
Prep Time: 10 minutes
Total Time: 10 minutes

These easy recipes from meal prep-friendly breakfast to family-approved dinner and tasty treats cover everything you need to enjoy your whole food plant-based diet! The following quick rice salad from our popular Vegan Starter Kit Meal Plan is made from simple and healthy ingredients, super customizable and great for meal prep!

Ingredients

Rice Salad

  • 2 cups rice, cooked (320 g)
  • 2.5 cups mixed greens, chopped (140 g)
  • 1 medium-sized tomato, chopped
  • 1 15-oz can chickpeas (425 g), rinsed and drained
  • ½ bell pepper, chopped
  • ½ cup corn kernels (80 g)
  • Fresh or dried herbs, optional

Dressing

  • 6 tablespoons balsamic vinegar
  • 4 tablespoons mustard
  • 2 tablespoons maple syrup
  • 1 teaspoon oregano, dried
  • Dash pepper
  • Salt, to taste

Instructions

  1. Combine all ingredients for your easy vegan rice salad in a large bowl and mix them with a large spoon.
  2. In a small bowl, whisk together all of the ingredients for the mustard dressing. Adjust to taste preference, then pour over your rice salad in the large bowl.
  3. Mix again with a large spoon until well-combined, then divide between serving bowls and enjoy!

Notes

  • This recipe is great for using up any leftovers like cooked rice or similar grains and fresh veggies.
  • The rice salad can be stored, covered, in the fridge for 3-5 days and taken with you for a quick portable lunch.
  • You can use any oil-free vegan dressing of your choice, such as honey mustard or yogurt tahini!
  • We like to add chopped apples or dates to this salad sometimes!
  • Find 33+ more oil-free vegan recipes in the article above.

Nutrition Information:
Yield: 3
Amount Per Serving: Calories: 388Total Fat: 4gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 252mgCarbohydrates: 77gFiber: 9gSugar: 20gProtein: 13g

Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!

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Alena sitting in a cafe with a bowl of fresh plant-based food and a glass of coffee in front of her

About Alena Handwritten FontAlena Schowalter is a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with her husband, she founded nutriciously in 2015 and has been guiding thousands of people through different transition stages towards a healthy plant-based diet. She’s received training in the fields of nutrition, music therapy and social work. Alena enjoys discussions around vegan ethics, walks through nature and creating new recipes.

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