Cooking Without Oil

OIL-FREE COOKING AND BAKING

To promote optimum health, many in the plant-based community recommend eating very little or no processed oil. I agree with this, so cooking without oil is a great skill to have. Even olive oil is partially saturated and contains 119 calories in one tablespoon.

We can find fat, which we do need, from other, more healthy sources such as 1 oz of nuts per day or avocado. Most foods have some fat, as well, so there are no worries about getting enough.

When transitioning to baking and cooking without oil on a plant-based, vegan diet, or if you just want to cut down on calories, knowing your alternatives is fundamental. Especially when you can start by using no cooking oil. So, how can you cook oil-free?

Making sure your kitchen is stocked with the proper equipment is key. Below are some techniques and ingredients, as well as some suggestions for tools and appliances that will help make your kitchen an oil-free success.

STOVETOP: HOW TO COOK WITHOUT OIL

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 vegetable 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 in an extra tablespoon at a time if it gets dry until you’re finished sauteing. Be sure to watch your pan closely so the water doesn’t completely evaporate. For added flavor, you can use your favorite broth instead of water or even wine.

Browning & Caramelizing: Oil is not necessary for browning or caramelizing. These effects can be achieved when you’re cooking without oil; you just need to allow for more time. The best way to achieve this is to saute vegetables without oil and 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.

Steaming: Steaming is a quick and easy way of cooking veggies without oil. When you steam, rather than boil, your vegetables, you retain more of the nutrients in the vegetables. 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

*As an Amazon Associate, I earn from qualifying purchases. This means if you click a link, I may earn a commission at no extra cost to you. Read my full disclosure.

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 there are some very pricey options out there, 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: For this method of roasting without oil, non-stick baking sheets work best because you’ll likely need a large space to spread the veggies out. Cover with parchment paper or a silicone baking mat, which you also find at this link.

You can either cook at a lower heat (225°-250°) for a longer time (this can be up to several hours), or you can 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

For making oil-free veggie chips, thinly-sliced 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? Well, if you want to duplicate deep-fried kinds of foods, one choice is to bread and then bake them. Bake vegetables on non-stick, silicone, or parchment-lined baking sheets to achieve a crispy outer crust. Finish with a couple of minutes on broil for extra crispiness.

It’s not going to be exactly the same when frying vegetables without oil, but it’s a much healthier option that tastes great and satisfies the craving for crunchy food.

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

There are a lot of choices when it comes to an oil-free fryer, 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 that you can attach to your Instant Pot called a Mealthy. You can read a review of it here at Pressure Cooking Today. From the Facebook forums, I’ve seen reviews from people who love it and others, not so much. 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 amount of oil that’s called for. This will result in a dense baked good.
• Mashed bananas – equal to the amount of butter or oil that’s called for. This will add the flavor of bananas 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 1 stick of butter. These are good for denser baked goods that are more heavily flavored, such as spice cake or chocolate things.

Keep in mind that because these ingredients don’t add the liquid quality that oil or butter would to the item while baking, you may want to increase the number of wet ingredients in your recipe slightly. Also, keep in mind that browning may occur more easily 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 be sure to 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 it’s 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 the best choice for you. 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, as an oil substitute in dressing recipes, use 4 teaspoons of cornstarch or arrowroot to 1 cup of water, heated. until thicken. Cool the mixture and proceed with this as a substitute for oil.

Summary

Hopefully, these suggestions will help you on your way to 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, and if I missed any suggestions, please leave a comment below.

---

Want more of Plant-Based Cooking?
Connect with me on Facebook,  Twitter, Pinterest, or Instagram.