Cooking Without Oil

OIL-FREE COOKING AND BAKING

Many in the whole-food plant-based diet community recommend eating an oil-free diet or one with very little to no processed oil to promote optimum health. I agree, so cooking without oil is a great skill to cultivate. Even olive oil is partially saturated and contains 119 calories in one tablespoon. Luckily, many delicious oil-free recipes are available right here on my website. And you’ll find that your taste buds will adjust relatively easily!

If you think it’s difficult to create recipes without oil or to enjoy them, a great way to start is by using less oil and, over time, eliminating it because oil isn’t required.

If you’re wondering why we recommend cooking without oil, read my article, Are Oils OK to Eat on a Whole Food, Plant-Based Diet? The health benefits of cooking with oil cannot be overstated. It’s especially important if you’re dealing with heart disease, or diabetes or need to lower your cholesterol levels.

Not only does it reduce calories to help you stay slim, but it also eliminates trans and saturated vegetable oils and trans fats.  

Since we do need fat in a healthy diet, it’s best to get it from good fats, such as 1 oz of nuts per day or avocado. Most foods contain some fat naturally, so there is no need to worry about getting enough.

When transitioning to baking and cooking without oil on a plant-based, vegan diet, or if you want to cut down on calories, knowing your alternatives is key. So, how can you cook oil-free?

It is important to ensure your kitchen is stocked with the proper equipment. Below are some techniques, ingredients, and suggestions for tools and appliances that will help make your kitchen an oil-free success.

You can also avoid oils by making oil-free dressings. There are many on this site, and here are just a few:

STOVETOP: HOW TO COOK WITHOUT OIL

Here, you’ll find some simple techniques for staying oil-free when you’re cooking.

Sauteing & Stir-Frying: Can you cook with water instead of oil? It’s as simple as it sounds when learning how to saute without oil or stir-fry, and yes, all you need is water. You can also use veggie broth or wine, a little Bragg Liquid Aminos, or low-sodium tamari or soy sauce (watch out for the salt, however). 

The best technique is to start with a small amount of water or other oil-free liquid (about 1-2 tablespoons), adding an extra tablespoon at a time if the pan gets dry until you’re finished sauteing. Watch your pan closely so the water doesn’t completely evaporate. 

Browning & Caramelizing: Oil is not necessary for browning or caramelizing. These effects can be achieved when cooking without oil; you just need to allow for more time. The best way to accomplish this is to saute vegetables without oil and a little water, preferably in a hot, non-stick pan.

They will begin to release their water and start to brown. Give them plenty of time until you see the browning. Keep turning them in the pan until they have caramelized. Watch this quick video on how to saute onions without oil.

The brown bits that are left in the pan add a ton of flavor, so “deglaze” the pan by adding a little liquid and stirring until the bits lift and flavor the liquid.

The brown bits left in the pan add a ton of flavor, so “deglaze” the pan by adding a little liquid and stirring until the bits lift and flavor the liquid.

Steaming: Steaming is a quick and easy way of cooking veggies without oil. When you steam vegetables rather than boil them, you retain more of their nutrients. As far as seasoning goes, wait until after the veggies are steamed before you add any herbs, spices, or sauces.

Depending on what you’re cooking, you can steam these onions in as little as three minutes.

Stovetop Kitchenware Suggestions

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Nonstick pots and pans: Nonstick pots and pans are a necessity. So, what is the best pan for oil-free cooking?

Which type you use is up to you, but do stay away from Teflon – whether it’s anodized aluminum, porcelain enamel, or ceramic titanium, just make sure you use something with a non-stick version.

For help choosing the best pans for oil-free cooking, check out this review of 27 different sets by Good Housekeeping. My favorite non-stick pans are from the Scan Pan line. They are a little pricier, but they have a lifetime guarantee. I just had one of mine replaced for free.

• A cast iron skillet is another option for an oil-free cooking pan. Look for one that’s enamel-coated. They are heavier than most cookware and are generally considered safe because they impart very little iron into food, according to testing by America’s Test Kitchen. They discovered that although a seasoned cast iron skillet releases iron, it won’t leach any appreciable amount of iron into food cooked in it.
• Less Pricey Options: While some options are very pricey, you can also get one at a decent price. Here are a few to choose from.
• A wok is another item you’ll want to consider adding to your oil-free arsenal. Stir-frying without oil is a great option for those eating a plant-based diet, and having a wok on hand makes for the perfect stir-fry. If you think you can’t use a wok without oil – think again! Check out this quick video tutorial on how to do just that.
• Steamer: For steaming, try this steamer-on-saucepot, or if you’re looking for a more economical choice, choose a collapsible basket.

OVEN COOKING WITHOUT OIL

Roasting: To roast without oil, one of the best ways is to use non-stick cookware because you’ll likely need a large space to spread the veggies out. Covering with parchment paper or a silicone mat will make cleanup easier. Sprinkle a little vegetable broth, balsamic vinegar, or lemon juice on chopped vegetables for flavor. For an in-depth article, read my article, Roasting Vegetables without Oil.

You can either cook at a lower heat (225°-250°) for a longer time (up to several hours) or turn up the heat to 400°, and you’ll get that browning and crisping effect faster.

Oil-Free Roasting Recipes

• Roasted Cauliflower Chowder
• No-Oil Roasted Potatoes
• Roasted Balsamic Vegetables with Polenta
• Thick-cut French Fries

For oil-free veggie chips, thinly slice the veggies and press them between layers of towels or paper towels to remove some of the moisture before seasoning. See this recipe for oil-free chips and tortillas.

DEEP FRYING

How to fry without oil? If you want to duplicate deep-fried foods, one choice is to bread and then bake them. Bake vegetables on non-stick, silicone, or parchment paper to achieve a crisp outer crust. Finish with a couple of minutes on broil for extra crispiness.

Frying vegetables without oil is not the same as frying with oil, but it’s a much healthier option that tastes great and satisfies the craving for crunchy food.

To improve your oil-less frying, consider investing in an oil-free air fryer. Technically, they’re air fryers and revolutionary for oil-free cooking.

There are many choices for oil-free fryers, and I encourage you to do your homework and read reviews before deciding which one is right for you. I found this 2023 review of air fryers at Home and Garden.

There’s also a gadget called a Mealthy that you can attach to your Instant Pot. You can read a review of it here at Pressure Cooking Today. I’ve seen reviews from the Facebook forums from people who love it and others who don’t. Usually, the complaint is that you can make only a small quantity. 

OIL SUBSTITUTIONS for BAKING

You have a lot of options for baking without oil or butter. Below are some suggestions for what to use as a replacement and how to best use them for oil-free baking:

• Unflavored, unsweetened applesauce – equal to the amount of butter, ¾ of the oil that’s called for. This will result in a dense baked good.
• Mashed bananas – equal to the amount of butter or oil called for. This will add the banana flavor to your baked goods.
• Avocado puree – equal to the amount of butter or oil. This is a mild flavor that won’t interfere with your baked goods.
• Prune, pumpkin, or squash puree – Use 1/3 cup for every one stick of butter. These are good for denser, more heavily flavored baked goods like spice cake or chocolate.

Remember that because these ingredients don’t add the liquid quality that oil or butter would to the item while baking, you may want to slightly increase the number of wet ingredients in your recipe. Also, remember that browning may occur more quickly with less added oil.

Additionally, you may want to set your oven temperature to 25° less than what’s specified in the recipe and cook for 5-10 minutes less. All these little tweaks will require some trial and error, so write down what you do for reference next time! 

Oven Kitchenware Suggestions

Finally, we can’t forget the bakeware! For this need, you’ll want some nonstick or silicone ovenware.

• Ceramic bakeware: A great option, not only for its non-stick qualities but also for lasting durability. Silverstone provides quite a few colorful, quality choices at reasonable prices. Check them out here.
• Silicone Bakeware: For silicon bakeware, you’ll want to make sure the product is 100% silicon, with no fillers. The products made with fillers can be hazardous, so make sure they are FDA-approved, food-grade, and 100% silicon.
• Parchment paper: Another baking option is to line your standard bakeware with parchment paper. If you don’t bake frequently, this might be your best choice. You can line cookie pans, muffin tins, cake pans, and pie plates with it and not worry about anything sticking or the paper burning in the oven.

SALAD DRESSINGS WITHOUT OIL

Hop on over to this page to read about my Oil-Free Salad Dressing Formula where you can also download and print a handy sheet that will help you make your very own oil-free salad dressings.

One of the main tricks is substituting processed oil for something healthier, like mashed avocado or soaked cashews. These are higher in fat and may not be appropriate for some. Cannellini beans are also a great fat-free substitute.

Or, to substitute oil in dressing recipes, add four teaspoons of cornstarch or arrowroot to 1 cup of water and heat until thickened. Cool the mixture and proceed as a substitute for oil.

Summary

Hopefully, these suggestions will help you on your whole-food, plant-based lifestyle adventure and allow you to embrace delicious, convenient, oil-free cooking and baking. If there are any items you can’t live without that I’ve forgotten, let me know in the comments below! Thanks for reading, and happy cooking to you!

I’d love to hear how cooking without oil is going for you. If I missed any suggestions, please leave a comment below.

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