15+ Oil Free Recipes for Healthy Cooking Anyone Can Enjoy

Cooking without oil can be a healthy change for many. It allows you to create delicious meals while reducing calories and fats.

You can enjoy a variety of flavors and textures by using different ingredients and cooking methods.

In this article, you’ll discover how to prepare tasty oil-free recipes that are easy to make. From appetizers to main dishes, you’ll find options that fit into a healthy lifestyle. Enjoy experimenting and find new favorites that everyone will love!

1) Buffalo Cauliflower Dip

Buffalo cauliflower dip is a tasty and healthy snack. It’s perfect for gatherings or a game day treat. This dip is vegan and made without oil, which makes it a great choice for those following a healthy diet.

To make this dish, you’ll need simple ingredients like cauliflower, cashews, and spices. The cashews help create a creamy texture without any oil. You can enjoy this dip with tortilla chips, veggie sticks, or on its own.

Ingredients

• 1 head of cauliflower, chopped
• 1 cup raw cashews, soaked
• 2 tablespoons hot sauce
• 1 tablespoon garlic powder
• Salt to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Toss chopped cauliflower with garlic powder and salt on a baking sheet.
3. Roast for 25 minutes until tender.
4. In a blender, combine roasted cauliflower, soaked cashews, and hot sauce.
5. Blend until smooth and creamy.
6. Serve immediately with your favorite dippers.

2) Chickpea and Spinach Stew

Chickpea and spinach stew is a hearty, oil-free dish that’s simple to make. This recipe puts together flavorful ingredients that are good for you.

You will use canned chickpeas, fresh spinach, and tomatoes. These ingredients come together to create a filling meal. The chickpeas add protein while the spinach gives you vitamins and minerals.

You can enjoy this stew for lunch or dinner. It’s great served alone or with whole grain bread.

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 can diced tomatoes
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 cup vegetable broth

Cooking Instructions

1. In a large pot, sauté the onion and garlic until soft.
2. Add the tomatoes and cook for 5 minutes.
3. Stir in the chickpeas, spinach, paprika, salt, and pepper.
4. Pour in the vegetable broth and simmer for 10-15 minutes.
5. Serve hot.

3) Oil-Free Hummus with Zesty Lemon

Oil-free hummus is a delicious and healthy dip you can enjoy. The zesty lemon adds a bright flavor that makes it extra refreshing. This recipe is simple and perfect for snacks or meals.

To make your hummus, you’ll need chickpeas, lemon juice, tahini, garlic, and a bit of water. Blend these ingredients until smooth for a creamy texture.

You can use this hummus as a dip for veggies or spread it on sandwiches. It’s a nutritious way to boost your meals without adding oil.

Ingredients

• 1 can chickpeas (15 oz/425 g), drained and rinsed
• 3 tablespoons lemon juice
• 2 tablespoons tahini
• 1 clove garlic, minced
• 2-4 tablespoons water (as needed)
• Salt to taste

Cooking Instructions

1. Combine chickpeas, lemon juice, tahini, garlic, and salt in a blender.
2. Blend until smooth.
3. Add water gradually for desired consistency.
4. Adjust seasoning to taste.

4) Sweet Potato and Black Bean Chili

This Sweet Potato and Black Bean Chili is both delicious and oil-free. It’s a simple dish that warms you up on a chilly day. The combination of sweet potatoes and black beans makes it filling and nutritious.

You’ll love how easy it is to whip up. With just a few ingredients, you can have a hearty meal ready in no time. Plus, it’s vegan and packed with flavor.

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 can black beans, rinsed and drained
• 1 can diced tomatoes
• 1 onion, diced
• 3 cloves garlic, minced
• 2 cups vegetable broth
• 1 tablespoon chili powder
• Salt and pepper to taste

Cooking Instructions

1. In a large pot, sauté the onion and garlic in water until soft.
2. Add the sweet potatoes, black beans, diced tomatoes, and broth.
3. Stir in chili powder, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 25 minutes.
5. Serve warm and enjoy!

5) Mango and Coconut Rice Pudding

Mango and coconut rice pudding is a delightful treat. It combines sweet, ripe mango with creamy coconut milk, making it rich and satisfying. This dish is also oil-free, perfect for a light dessert.

To start, you’ll need cooked rice. Using leftover rice works great. The pudding comes together quickly, making it an easy choice for any meal.

You can enjoy this pudding for breakfast, a snack, or dessert. It’s a vegan and gluten-free option that everyone will love.

Ingredients

• 1 cup cooked rice
• 1 can coconut milk
• 1/4 cup sugar or sweetener
• 1 ripe mango, diced
• 1/2 tsp vanilla extract
• Pinch of salt

Cooking Instructions

1. In a saucepan, combine cooked rice, coconut milk, sugar, vanilla, and salt.
2. Heat over medium until warm, stirring occasionally.
3. Once heated, remove from heat and let cool slightly.
4. Serve in bowls topped with diced mango. Enjoy!

6) Creamy Avocado Pasta

Creamy avocado pasta is a delicious and healthy option for any meal. It is simple to make and perfect for those looking for an oil-free recipe. The sauce is rich, creamy, and comes together quickly.

You will start by blending ripe avocados, garlic, and a few spices. This creates a smooth sauce that pairs well with your favorite pasta. You can prepare it in about 15 minutes!

This dish is not only tasty but also packed with nutrients. It’s a great way to enjoy avocados while keeping your meal light and fresh.

Ingredients

• 2 ripe avocados
• 2 cloves of garlic
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Pasta of your choice (gluten-free if needed)

Cooking Instructions

1. Cook the pasta according to package instructions.
2. In a blender, combine avocados, garlic, lemon juice, salt, and pepper.
3. Blend until smooth.
4. Toss the cooked pasta with the avocado sauce.
5. Serve immediately and enjoy!

7) Roasted Red Pepper Soup

Roasted Red Pepper Soup is a delicious and healthy option for those looking to enjoy an oil-free recipe. This soup is rich in flavor and easy to make.

You can use fresh or jarred roasted red peppers. They give the soup a lovely sweetness and vibrant color. Adding garlic and onions enhances the taste without adding any oil.

For a creamy texture, you can blend in some cooked potatoes or use coconut milk. Serve it hot with your favorite bread for a satisfying meal.

Ingredients

• 4 roasted red peppers
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 medium potatoes, peeled and diced
• 3 cups vegetable broth
• Salt and pepper to taste
• Optional: fresh herbs for garnish

Cooking Instructions

1. In a pot, sauté onions and garlic until soft.
2. Add diced potatoes and vegetable broth. Bring to a boil.
3. Stir in roasted peppers and simmer for 15 minutes.
4. Blend the soup until smooth. Season with salt and pepper.
5. Serve hot, garnished with fresh herbs if desired.

8) Thai Peanut Bowl with Tofu

The Thai Peanut Bowl with Tofu is a tasty and healthy meal you’ll love. This dish features crispy tofu, cooked in a rich and creamy peanut sauce.

You can use fresh veggies like bell peppers and broccoli for added flavor. Serve it all over fluffy quinoa or brown rice for a filling experience.

This recipe is simple and perfect for a weeknight dinner. You can even make it oil-free by using water or vegetable broth for cooking.

Ingredients

• 1 block of firm tofu
• 1 cup quinoa or brown rice
• 2 cups mixed vegetables (like broccoli, bell peppers, and carrots)
• 1/4 cup creamy peanut butter
• 2 tablespoons soy sauce or tamari
• 1 tablespoon maple syrup
• 1 tablespoon lime juice
• 1 teaspoon garlic powder
• 1/4 teaspoon red pepper flakes (optional)

Cooking Instructions

1. Press the tofu to remove excess moisture, then cut into cubes.
2. Cook the quinoa or brown rice according to package instructions.
3. In a pan, cook the tofu until golden brown.
4. Mix peanut butter, soy sauce, maple syrup, lime juice, garlic powder, and red pepper flakes in a bowl.
5. Add the sauce to the pan with tofu, and cook for another 2-3 minutes.
6. Stir in your veggies and cook until tender.
7. Serve the tofu mixture over quinoa or brown rice. Enjoy!

9) Mediterranean Quinoa Salad

This Mediterranean Quinoa Salad is fresh, healthy, and oil-free. It features fluffy quinoa, tasty veggies, and a burst of flavor from herbs.

You will need cooked quinoa as the base. Add chopped cucumbers, juicy grape tomatoes, and tangy Kalamata olives. For extra protein, throw in some chickpeas.

To bring it all together, use a simple dressing made with lemon juice, garlic, and fresh herbs. Toss everything in a bowl, and you’re ready to enjoy!

Ingredients

• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup Kalamata olives, pitted and sliced
• 1 cup chickpeas, drained and rinsed
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 1 clove garlic, minced

Cooking Instructions

1. Cook quinoa according to package instructions.
2. In a large bowl, combine quinoa, tomatoes, cucumber, olives, and chickpeas.
3. Stir in chopped parsley.
4. In a small bowl, mix lemon juice and garlic.
5. Pour the dressing over the salad and mix well. Enjoy!

10) Vegan Lentil Shepherd’s Pie

Vegan Lentil Shepherd’s Pie is a cozy, hearty dish perfect for any meal. It features rich lentils cooked with colorful veggies in a flavorful gravy. Topped with creamy mashed potatoes, this pie is comforting and filling.

To make this dish healthier, you can keep it oil-free without losing taste. Lentils provide protein, while the vegetables add nutrients.

You can easily adjust the recipe by using your favorite veggies. Get ready to enjoy a delicious meal that everyone will love!

Ingredients

• 1 cup lentils (green or brown)
• 2 cups vegetable broth
• 1 onion, diced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cups mushrooms, sliced
• 1 teaspoon garlic powder
• 1 teaspoon thyme
• Salt and pepper to taste
• 4 cups mashed potatoes

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Rinse the lentils and add them to a pot with vegetable broth. Cook until tender.
3. In a skillet, sauté onion, carrots, celery, and mushrooms until soft.
4. Add cooked lentils, garlic powder, thyme, salt, and pepper to the skillet.
5. Pour the mixture into a baking dish and top with mashed potatoes.
6. Bake for 25-30 minutes until the top is golden brown. Enjoy!

11) Almond Butter Banana Pancakes

These Almond Butter Banana Pancakes are a tasty and healthy breakfast choice. They are simple to make and oil-free, using almond butter for richness. You’ll love the combination of bananas and almond butter in each fluffy bite.

To start, mash two ripe bananas in a bowl. Then add 4 tablespoons of oat flour, 1 tablespoon of almond butter, 1 egg, 1 teaspoon of vanilla, and a pinch of baking soda.

Mix everything until it’s well combined.

Heat a non-stick skillet over medium heat (about 350°F or 175°C).

Pour small amounts of the batter onto the skillet and cook until bubbles form on the surface. Flip and cook until golden brown on both sides.

Ingredients

• 2 ripe bananas
• 4 tbsp oat flour
• 1 tbsp almond butter
• 1 egg
• 1 tsp vanilla extract
• 1 tsp baking soda

Cooking Instructions

1. Mash the bananas in a bowl.
2. Add oat flour, almond butter, egg, vanilla, and baking soda.
3. Mix until well combined.
4. Heat a skillet to 350°F (175°C).
5. Pour batter onto the skillet.
6. Cook until bubbles form, then flip and brown both sides.

12) Steamed Vegetable Dumplings

Steamed vegetable dumplings are a delicious and healthy snack. They are simple to make and perfect for any time of the day. These dumplings are packed with flavor and have no added oil, making them a great choice for an oil-free diet.

You can fill them with a variety of vegetables like carrots, cabbage, and mushrooms. This recipe allows for creativity while keeping it healthy. Plus, leftovers can be frozen for another day.

Ingredients

• 1 cup shredded carrots
• 1 cup shredded cabbage
• 1 cup chopped mushrooms
• 1 teaspoon ginger, minced
• 1 teaspoon garlic, minced
• Dumpling wrappers
• Soy sauce for dipping

Cooking Instructions

1. In a hot pan, add ginger and garlic. Sauté for 30 seconds.
2. Add carrots, cabbage, and mushrooms. Sauté for 2 minutes.
3. Place a spoonful of the vegetable mix in the center of each wrapper.
4. Fold and seal the dumplings.
5. Steam for 10 minutes at 212°F (100°C).

13) Spicy Ramen with Tofu

This spicy ramen with tofu is a delicious oil-free recipe that’s easy to make. You can customize it with your favorite vegetables and spices. The tofu adds protein, making it filling and satisfying.

Start by preparing a spicy miso broth. Use vegetable or mushroom broth to keep it rich in flavor.

Cook your ramen noodles according to package instructions.

For the tofu, cut it into cubes. Then, bake or pan-fry until crispy without using oil.

Add garlic, ginger, and any other spices you enjoy for added flavor.

Once everything is ready, combine the noodles, broth, and tofu in a bowl. Top it with green onions, chili flakes, or sesame seeds for extra taste.

Ingredients

• 6 cups vegetable or mushroom broth
• 2 servings dry ramen noodles
• 1 block firm tofu
• 2 cloves garlic
• 1 tablespoon ginger
• Spices: chili paste, miso paste, tamari

Cooking Instructions

1. Prepare the broth in a pot.
2. Cook the ramen noodles per package instructions.
3. Cut tofu into cubes and bake or pan-fry until crispy.
4. Sauté garlic and ginger in the broth.
5. Combine noodles, broth, and tofu in a bowl. Add toppings and serve.

14) Kale and Quinoa Stuffed Peppers

Kale and quinoa stuffed peppers are a delicious and healthy choice for your meals. They are oil-free, gluten-free, and packed with nutrients. These peppers are great for a quick dinner or meal prep.

You can customize the filling with your favorite vegetables or spices. This recipe is simple and can be ready in about 30 minutes.

Ingredients

• 4 medium bell peppers
• 1 cup cooked quinoa
• 1 cup chopped kale
• 1/2 cup diced tomatoes
• 1/4 cup onion, diced
• 1 teaspoon garlic powder
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds.
3. In a bowl, mix cooked quinoa, kale, tomatoes, onion, garlic powder, salt, and pepper.
4. Stuff the mixture into each bell pepper.
5. Place peppers in a baking dish and bake for 25-30 minutes.
6. Enjoy your healthy stuffed peppers!

15) Coconut and Lime Chia Pudding

Coconut and lime chia pudding is a refreshing and healthy treat. It’s easy to make and perfect for breakfast or as a snack. Chia seeds are packed with fiber and protein, making this dish nutritious.

To start, you’ll need coconut cream and Greek yogurt for creaminess. The lime juice adds a bright, zesty flavor that complements the sweetness from honey.

Let the mixture sit in the fridge for a few hours or overnight. This allows the chia seeds to soak up the liquid and thicken.

Ingredients

• 1 1/2 cups coconut cream (or coconut milk for a lighter version)
• 1/2 cup Greek yogurt
• 3 tablespoons honey
• 1 teaspoon lime juice

Cooking Instructions

1. In a bowl, mix coconut cream, Greek yogurt, honey, and lime juice.
2. Stir in chia seeds.
3. Cover and refrigerate for at least 2 hours or overnight.
4. Serve chilled and enjoy!