10+ Whole Food Plant Based Recipes No Oil for Healthy Eating

Whole food plant-based recipes without oil offer a tasty and healthy way to enjoy meals without added fats. Cooking without oil can enhance the natural flavors of fruits and vegetables while maintaining a nutritious profile. This approach not only supports your health goals but can also make your cooking more enjoyable and satisfying.

Embracing a diet rich in whole foods can be a rewarding journey. You can explore a variety of delicious meals that are easy to prepare and good for your body. By focusing on natural ingredients, you’ll discover how simple it is to create satisfying dishes that feel indulgent without the need for oil.

1) Buffalo Cauliflower Dip

This Buffalo Cauliflower Dip is a great snack or appetizer. It’s vegan, gluten-free, and made without oil. You will love its spicy flavor and creamy texture.

To make this dip, all you need are a few simple ingredients. First, roast the cauliflower until it’s tender. Then, blend it with some spices and a touch of lemon juice for flavor.

You can serve it with fresh veggies or whole grain crackers. It’s perfect for game day or a casual get-together.

Ingredients

• 1 medium head of cauliflower
• 1/2 cup cashews (soaked)
• 1/4 cup hot sauce
• 1 tablespoon lemon juice
• 1/2 teaspoon garlic powder
• Salt to taste

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. Cut the cauliflower into bite-sized pieces and roast for 25 minutes.
3. In a food processor, combine the roasted cauliflower, soaked cashews, hot sauce, lemon juice, garlic powder, and salt.
4. Blend until smooth and creamy.
5. Serve cool with your favorite dippers.

2) Farro Taboulleh Salad

Farro Taboulleh Salad is a refreshing dish that’s full of flavor and nutrients. It combines cooked farro, fresh herbs, and vegetables. You can enjoy it as a side or a light meal.

To make this salad, you will need to prepare the farro first. Cook it according to the package instructions until it’s tender but still chewy. Let it cool before mixing.

Chop up fresh tomatoes, cucumbers, and parsley. You can also add mint for extra flavor. Squeeze fresh lemon juice over the salad to brighten it up. You won’t need oil for this dish; the flavors shine on their own.

Ingredients

• 1 cup farro
• 1 1/2 cups water
• 1 cup chopped tomatoes
• 1 cup chopped cucumbers
• 1/2 cup chopped parsley
• 1/4 cup chopped mint (optional)
• Juice of 1 lemon
• Salt and pepper to taste

Cooking Instructions

1. Cook farro in water until tender, about 30 minutes.
2. Drain and let cool.
3. Chop tomatoes, cucumbers, and herbs.
4. In a bowl, mix together farro, vegetables, and herbs.
5. Add lemon juice, salt, and pepper; mix well.

3) Vegan Instant Pot Pho

Vegan Instant Pot Pho is a flavorful and healthy dish that’s easy to make. This plant-based recipe captures the essence of traditional Vietnamese noodle soup while being entirely oil-free.

To start, gather your ingredients. You’ll need onion, ginger, coriander seeds, cloves, cardamom pods, vegetable broth, and rice noodles. Fresh herbs, lime, and chili can be added for extra flavor.

In your Instant Pot, sauté the onion and ginger first. Then, add the spices and vegetable broth. Seal the pot and cook on high pressure for about 6 minutes.

Once done, carefully release the pressure and add rice noodles. Let them soak in the broth for a few minutes until soft. Serve hot, garnished with herbs and lime.

Ingredients

• 1 large onion
• 1 piece of ginger (4 inches)
• 1 tablespoon coriander seeds
• 5 whole cloves
• 2 cardamom pods
• 4 cups vegetable broth
• Rice noodles
• Fresh herbs, lime, and chili (optional)

Cooking Instructions

1. Sauté onion and ginger in the Instant Pot.
2. Add spices and vegetable broth.
3. Seal the pot and cook on high for 6 minutes.
4. Release pressure, then add rice noodles.
5. Let the noodles soak until soft, then serve.

4) Gado Gado Salad

Gado Gado is a tasty Indonesian salad packed with fresh vegetables and a delicious peanut sauce. It’s simple to make and perfect for a healthy meal.

You can use a variety of vegetables like cucumber, carrots, and bell peppers. The peanut sauce adds a wonderful flavor and can be made without oil.

This dish is not only nutritious but also colorful, making it a feast for your eyes as well. Enjoy it as a main course or a side dish.

Ingredients

• 2 blocks of firm tofu
• 2 cups of mixed vegetables (cucumber, carrots, bean sprouts)
• 1/2 cup of peanut butter
• 2 tablespoons of soy sauce
• 1 tablespoon of lime juice
• 1 teaspoon of garlic powder
• Salt and pepper to taste

Cooking Instructions

1. Press the tofu to remove excess moisture.
2. Cut the tofu into cubes and bake at 400°F (200°C) for 25 minutes.
3. In a bowl, mix peanut butter, soy sauce, lime juice, garlic powder, salt, and pepper.
4. Prepare your vegetables by slicing them into bite-sized pieces.
5. Once the tofu is done, combine it with the veggies and drizzle with the peanut sauce.

5) Mashed Banana Muffins

Mashed banana muffins are a delicious treat. They are moist and sweet, making them perfect for breakfast or a snack. You can easily make them oil-free and healthy.

To start, you need ripe bananas, as they provide natural sweetness. Other key ingredients include whole wheat flour, oats, and a touch of maple syrup if you want extra sweetness. You can also add nuts or chocolate chips for extra flavor.

These muffins are simple to prepare. Just mash the bananas, mix in the other ingredients, and bake until golden brown.

Ingredients

• 2 ripe bananas
• 1 cup whole wheat flour
• 1/2 cup oats
• 1/4 cup maple syrup (optional)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• A pinch of salt

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. Mash the bananas in a bowl.
3. Mix in the flour, oats, maple syrup, baking powder, baking soda, and salt until combined.
4. Spoon the mixture into muffin cups.
5. Bake for 15-20 minutes or until a toothpick comes out clean. Enjoy!

6) Pumpkin Puree Pancakes

Pumpkin puree pancakes are a delightful and healthy breakfast choice. They are fluffy, tasty, and perfect for fall. You will love the warm spices that make these pancakes special.

These pancakes are made without oil, which keeps them light and healthy. Using pumpkin puree adds moisture and natural sweetness.

You can easily make a double batch and freeze them for busy mornings. Simply reheat them in the toaster or microwave when you’re ready to eat!

Ingredients

• 1 cup whole wheat flour
• 1 cup pumpkin puree
• 1 cup almond milk
• 1 tablespoon baking powder
• 1 teaspoon pumpkin spice
• 2 tablespoons maple syrup
• 1/2 teaspoon salt

Cooking Instructions

1. In a bowl, mix the flour, baking powder, pumpkin spice, and salt.
2. Add the pumpkin puree, almond milk, and maple syrup. Stir until smooth.
3. Heat a non-stick skillet over medium heat (about 350°F or 175°C).
4. Pour batter onto the skillet and cook until bubbles form. Flip and cook until golden brown.
5. Serve warm with your favorite toppings!

7) Nut Butter Energy Bites

Nut butter energy bites are a delicious and healthy snack. They are perfect for a quick boost of energy during the day. You can easily make them with simple ingredients.

You can use any nut butter you like. Peanut butter, almond butter, or cashew butter all work well. Mix the nut butter with oats, honey, and your choice of seeds or dried fruit.

These energy bites are easy to prepare and require no baking. Just combine the ingredients in a bowl, roll them into small balls, and chill them in the fridge.

Ingredients

• 1 cup nut butter (peanut, almond, or cashew)
• 1 cup rolled oats
• 1/4 cup honey or maple syrup
• 1/4 cup seeds (chia, sunflower, or pumpkin)
• 1/4 cup dried fruit (raisins, cranberries, or dates)

Cooking Instructions

1. In a bowl, mix the nut butter, oats, and sweetener until combined.
2. Stir in the seeds and dried fruit.
3. Roll the mixture into small balls.
4. Place the bites on a plate and chill in the fridge for at least 30 minutes. Enjoy!

8) Mashed Date Cookies

Mashed date cookies are a delicious treat that you can enjoy without oil. Using dates adds natural sweetness and a chewy texture. These cookies are perfect for a quick snack or dessert.

To make these cookies, you will need some simple ingredients. Start by mashing ripe dates until they’re smooth. Then, combine them with oats and a bit of vanilla extract for extra flavor.

You can also add nuts or chocolate chips to enhance the taste. Bake the cookies at 350°F (175°C) for about 10-12 minutes. Let them cool before enjoying!

Ingredients

• 1 cup mashed dates
• 1 cup rolled oats
• 1 tsp vanilla extract
• Optional: nuts or chocolate chips

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. Mash the dates in a bowl.
3. Mix in the rolled oats and vanilla.
4. Add nuts or chocolate chips if desired.
5. Shape the mixture into cookies on a baking sheet.
6. Bake for 10-12 minutes.

9) Applesauce Brownies

Applesauce brownies are a delicious treat that you can enjoy without oil. They are moist, fudgy, and simple to make. Using applesauce as a substitute adds sweetness and keeps them light.

To make these brownies, you only need a few ingredients. They are perfect for a quick dessert or a snack. You will love how easy they are to prepare.

Ingredients

• 1 cup unsweetened applesauce
• 1 cup cocoa powder
• 1 cup maple syrup or agave nectar
• 1 cup whole wheat flour
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix together applesauce, cocoa powder, and sweetener.
3. Add the flour, baking powder, and vanilla extract. Stir until smooth.
4. Pour the mixture into a greased baking dish.
5. Bake for 25-30 minutes. Check for doneness with a toothpick.
6. Let cool before cutting into squares. Enjoy!

10) Chickpea Salad Sandwich

Chickpea salad sandwiches are a delicious option for a meal. They are easy to make and packed with plant-based goodness. You can enjoy them at lunch or as a quick snack.

To make this dish, you’ll need cooked chickpeas, which give it a hearty texture. Combine the chickpeas with veggies like celery and red onion for crunch. You can add your favorite seasonings for extra flavor.

Instead of mayo, try using tahini or a vegan yogurt for creaminess without oil. You can serve this salad on whole-grain bread or in a wrap for a tasty sandwich.

Ingredients

• 1 (15 oz) can chickpeas, drained and rinsed
• 3 tablespoons tahini
• 1 tablespoon dijon mustard
• 1 tablespoon agave (optional)
• 1/4 cup celery, diced
• 1/4 cup red onion, diced
• Salt and pepper to taste

Cooking Instructions

1. In a bowl, mash the chickpeas with a fork or potato masher.
2. Add tahini, mustard, and agave. Mix well.
3. Stir in diced celery and red onion.
4. Season with salt and pepper.
5. Serve on bread or in a wrap.
6. Enjoy!