25 Oil-Free Vegan Recipes (2024)

FAQs

What do vegans cook with instead of oil? ›

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.

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.

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.

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.

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.

*Improved heart health: Refined oils, especially those high in trans fats and saturated fats, can contribute to heart disease. Giving up these oils may lead to improved cholesterol levels and a reduced risk of cardiovascular issues.

What happens is when you are eating food without salt or oil, you start losing weight, start feeling exhausted and start feeling unwell simply because you are skipping on one of the most important nutrients for the body which is fat,” Dr Seth added.

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. To help maintain good health, most of the fats you eat should be monounsaturated or polyunsaturated fats.

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.

For example, if you want to prepare crispy vegetables with little or no fat, you can use a hot air fryer, a pan with non-stick coating or simply choose to fry the vegetables with a little water instead of fat or oil.

Why do vegans not like olive oil? ›

The simple answer to the question is that as olive oil does not contain animal products, yes olive oil is in theory vegan-friendly. Some vegans, however, avoid using it because of the impact olive oil production has on the environment. Just how much of a detrimental impact it has, is up for debate.

The oil, on the other hand, is a liquid with a higher concentration of fat and calories, and zero protein and fibre. This combination makes it very easy to consume in excess.

About oils … Some raw vegans avoid them entirely while others use options including cold-pressed olive oil, raw coconut oil, raw flaxseed oil, and raw hemp oil. Avocados, nuts, and seeds tend to be the go-to fat sources.

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.

Algae oil, made from microalgae, like Nannochloropsis or Schizochytrium, is one of the best vegan sources of both EPA and DHA. It is also considered an ecologically sustainable form of Omega-3s.

Olive oil is a completely plant-derived product that is made entirely from the fruit of the olive tree. The product does not require animals for sourcing or processing in any way. Olive oil is an excellent vegan substitute for other oils and fats that are derived from animals, namely butter.