25 Oil-Free Vegan Recipes (2024)

FAQs

What is an oil free vegan diet? ›

The whole food plant-based no oil diet is a low-fat diet that allows for minimally processed, plant-based foods without restricting total calorie intake. As the name implies, this diet restricts all oils and limits plant-based foods that are high in fat.

Instead of oil, I use fruit purees, veggies, dairy-free yogurt, nut butters, almond flour or other nuts, sometimes coconut butter. This gives lot of moisture and the fats still give that texture and richness that oil or butter normally give. Sometimes applesauce or pumpkin can be used interchangeably.

Baking is a whole world until its own when it comes to substitutes for butter, oil, and shortening. Recipe developers use applesauce, vegan yogurt, mashed banana, mashed sweet potato, mashed pumpkin, and sometimes water thickened with cornstarch as substitutes for pure fat ingredients.

nuts, seeds, and their butters (look for brands with no added oil, sugar, or salt) avocados. beans like chickpeas and pinto beans. whole or fermented soy products.

If you want to stop consuming seed oils, there are no downsides. But Zumpano says you'd be just as wise to commit to avoiding processed foods instead. It's a move that will inherently result in scaling back on seed oils, while also allowing you the leeway to use them in small amounts.

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.

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.

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.

Applesauce is a 1:1 replacement for oil, so if your recipe calls for half a cup of oil, use half a cup of applesauce instead. If you find yourself in the middle of a recipe and out of oil, use applesauce instead! This trick works in cakes, muffins, cookies, brownies, and any kind of sweet baked good.

What to use if you have no oil or butter? ›

Baking—You can use a fruit purée as a healthy (and delicious!) substitute for fats like oil, butter, or shortening. Some of my favorites include applesauce, mashed bananas, and puréed dates. In some instances, nut flour or nut butters can serve as substitutions or additions.

There are so many things you can substitute for oil when sauteing. Water works for a start, but you can also try vegetable broth, cooking wine, vinegar or soy sauce. Not only are you eliminating harmful oils with these options, you're also infusing your food with additional flavor!

Baking: Opt for whole-foods, plant-based vegan recipes that call for fruit substitutes like apple sauce, bananas and dates that will add a nice moistness to your baked goods without the oil. Use parchment paper in your loaf pans and pie pans, and liners in your muffin tin.

For fat-free baking, replace oil 1:1 with applesauce or other fruit purees (such as mashed banana or prunes) or pureed beans. Options that contain more fat are soft or silken tofu and pureed avocado.

Vegetable oil doesn't contain many micronutrients in comparison to the calories it provides. Due to its caloric density, overconsumption of vegetable oils may also cause someone to eat too many calories and lead to weight gain in the long term.

As per experts, avoiding oil completely can make people feel exhausted and unwell. First thing first - our body needs fat. Our brain, neuron system, nerves and conduction system all work on fat. Thus, one must consume a balanced diet, which also has oil, but in limited quantity.

What is an oil-free diet? An oil-free diet removes any liquid oils, butter or butter-like products, and any foods that contain these items. Many whole foods such as nuts and avocados contain high amounts of natural fats.

FRYING- Soybean, peanut, vegetable, canola, sunflower, cottonseed, corn oil are some of the better options for frying as they are more refined. Making them oils with a high smoke point, which is key for deep frying and higher heat pan cooking.