What Are The 8 Quick Cooking Without Oil Recipes?

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Key Highlights

• Step into the world of zero oil cooking if you want a new way to enjoy healthy eating.
• Check out eight quick recipes that show you don’t need oil to get good flavour.
• See how to make your favourite veggie meals without adding more calories than you need.
• Be able to use simple steps like steaming and baking so you can give your taste buds what they want.
• Know why saying no to oil is a great way to help with heart health and with weight management.
• Get the must-have kitchen tools and smart swaps you need to make zero-oil cooking easier.

If high cholesterol, persistent weight gain, or constant fatigue have been weighing on you, it’s not just about the numbers on a medical report; it’s about wanting to feel comfortable and energised in your own body.

The real challenge is that most ‘healthy eating’ advice focuses on restriction, often leaving you frustrated and unsatisfied. Zero-oil cooking takes a different approach. It preserves the richness of curries, the crunch of snacks, and the comfort of homestyle favourites, without the heaviness and hidden calories.

Curious to see how tasty healthy can actually be? Read our blog and explore easy, zero-oil recipes that will change the way you eat.

What Are The 8 Beginner-Friendly Cooking Without Oil Recipes For Everyday Meals?

These quick recipes show you can use water, broth, veggies, and spices to make meals that your taste buds will love. Each dish is a perfect example of how zero oil cooking can be easy and taste good too.

1. Steamed Vegetable Pulao (Indian Rice Dish)

A Steamed Vegetable Pulao is a well-known Indian rice dish, and it works beautifully with steaming and pressure cooking methods.

One way is to use veg broth in place of oil. You just take broth and add the whole spices like cinnamon and cloves. This helps their aroma come out and fill the whole dish with taste. The spices mix with the rice and veggies and make the pulao smell and taste extra good.

When the spices start to smell good, put in the chopped veggies like carrots, peas, and beans. After that, add the soaked rice. The broth and steam help to cook everything well. This makes a light and tasty meal.

2. Oil-Free Chana Masala (Spicy Chickpea Curry)

Chana Masala is a favourite dish in North India. You can make it tasty with zero oil. It is a favourite dish in North India, and it’s one of the best examples of vegetable cooking without oil.

This recipe has soft chickpeas cooked in gravy with onions, tomatoes, and spices. A splash of vegetable broth or water helps sauté the onions. The onions become soft and golden from the broth, not oil. All the flavours come out with the spices and taste good.

3. Zero-Oil Tawa Paneer (Grilled Cottage Cheese)

For fans of paneer, tawa paneer is a dish that proves cooking Indian food with no oil doesn’t mean losing flavour. This well-liked starter is made by mixing cubes of paneer with yoghurt and spices such as turmeric, chilli powder, and garam masala. The yoghurt makes the paneer soft. It also helps the spices stick well to the paneer.

You can grill the marinated paneer cubes on a non-stick pan in place of oil. Cook it on a medium flame. This lets the paneer get nice grill marks and that smoky taste. The paneer will not stick to the pan. This way, the food stays light and good for you.

4. Baked Masala Sweet Potato Fries

Baked Masala Sweet Potato Fries will satisfy that fry craving, but you do not have to feel guilty. By choosing baking and not frying, you make a snack that is crisp and tastes good, but has a lot fewer calories. You cut the sweet potatoes into fries, cover them with a tasty mix of spices like paprika and cumin, and bake them until they turn golden.

5. Sautéed Greens with Spices (No-Oil Saag)

If you want to sauté vegetables without using any oil, you can. It’s even easier than grilled vegetables. This No-Oil Saag uses different leafy greens such as spinach, mustard greens, or kale. The way to do this is to add a little bit of water or vegetable broth. You use this instead of oil to cook things like garlic and ginger.

Put the greens into the pan a little at a time and let them wilt. The water at the bottom of the pan makes steam, so the greens cook well and also stay bright in colour. At the end, add a mix of your favourite spices. This will warm up the dish and give it a deeper flavour.

6. Roasted Chickpeas Snack

A crunchy snack made by roasting chickpeas until golden and crisp shows how baking and roasting without added fat can transform everyday ingredients. Just mix cooked chickpeas with spices you like, such as smoked paprika, garlic powder, and a little salt. Spread them on a baking sheet, and you are good to go.

The main thing that helps the food be crispy is to roast it in a hot oven. Keep it there until it turns golden brown and crunchy. You can’t fry foods the usual way without using little oil, but roasting and baking are great options.

7. Vegan Dahi Vada (Curd Lentil Fritters, Oil-Free)

Dahi Vada is a well-known snack in India. In this recipe, you get a vegan, zero-oil, and gluten-free dish. The vadas, or fritters, use soaked lentil batter. You do not fry them in oil; you steam them. This way, they are light and fluffy.

For the dahi part, use a creamy plant-based yoghurt, so there is no dairy in it. The steamed vadas go in this vegan curd and then get some sweet and tangy dressing and spices on top. This dish is cool and yummy, and it will really please your taste buds.

8. Banana Oat Cookies (No Oil, Low Sugar)

These Banana Oat Cookies are a good snack when you want something sweet. The main ingredients you use are rolled oats and ripe bananas. You can add dates, jaggery, or cinnamon if you want more flavour.

These are very easy to make. You just need to mix everything, put spoonfuls on a baking sheet, and bake. Keep them in the oven until they turn golden. Baking with oats is simple and nutritionist-approved.

What Are The Advantages Of Cooking Food Without Oil?

Going oil-free when you cook can help your health in many ways.

1. Supports Healthy Weight Management

When you leave out oil, you remove a big source of calories that do not give you much. This can help you reach or stay at a healthy weight without feeling restricted.

2. Improves Heart Health

Cooking this way can also help with blood pressure and cholesterol levels, which lowers the risk of heart disease.

3. Preserves More Nutrients

Cooking without oil helps you keep more nutrients in your food. Frying at high heat can break down important vitamins and minerals, but oil-free methods protect them.

Conclusion

Instead of relying on heavy fats like olive oil or ghee, you can create lighter dishes by using nut butters, tahini, or even avocado for creaminess, while brightening flavours with lime juice, seasonings, or different vinegars. For baking, ingredients like applesauce, coconut, or cornstarch help you enjoy treats such as a fluffy chocolate cake without the unnecessary calories, keeping meals more balanced and closer to whole food nutrition.

Frequently Asked Questions

Can you give me a list of easy, beginner-friendly cooking without oil recipes for everyday meals?

Yes. Try vegetable stir-fry with broth, steamed idlis, lentil soups, baked sweet potato fries, sautéed greens, roasted chickpeas, or grilled paneer. These are tasty, simple to prepare, and perfect for beginners learning oil-free cooking at home.

How to cook indian food without oil?

Cook Indian food oil-free by sautéing onions, garlic, or spices in water or vegetable broth instead of oil. Use yoghurt, tomatoes, or purees for gravies. Dishes like dal, chana masala, and saag taste delicious without oil.

How to cook chicken without oil?

Chicken cooks well without oil by baking, grilling, steaming, or poaching. Marinate in yoghurt, lemon, and spices for flavour and tenderness. Bake on parchment paper or grill with herbs for juicy, healthy chicken that doesn’t need oil.

How to cook tofu without oil?

Press tofu to remove moisture, then bake, grill, or air-fry without oil. Marinate with soy sauce, spices, or lemon for taste. Tofu absorbs flavours easily, making it a perfect oil-free, high-protein addition to meals.

What is the easiest recipe to make oil free food at home?

The easiest recipe is roasted chickpeas. Just season cooked chickpeas with spices, spread them on parchment, and bake until crispy. It’s high in fibre, protein, and crunch without a drop of oil. Great for beginners and snack lovers.

What are ways to cook without using a single drop of oil?

You can steam, boil, poach, bake, roast, pressure cook, grill, or dry-sauté foods. Use broth, water, lemon juice, or yoghurt instead of oil for flavour. These methods keep food tasty, healthy, and nutrient-rich without extra fats.

Is cooking without oil healthy?

Yes! Cooking without oil reduces extra calories and unhealthy fats, lowering risks of obesity, heart disease, and high cholesterol. Oil-free methods keep nutrients intact and help you enjoy the natural flavours of foods while supporting long-term health.

What food can you cook without oil?

Almost anything. Vegetables, lentils, rice, chicken, fish, tofu, paneer, eggs, and beans can be cooked without oil. Using steaming, baking, or sautéing with broth makes these meals healthy, flavorful, and satisfying while cutting down on unnecessary fats.

What are the best techniques for sautéing or frying foods without using any oil?

Instead of oil, sauté vegetables in broth, water, or lemon juice. Use nonstick pans to prevent sticking. For frying-like crispness, try air-frying or oven-baking with parchment paper. These methods keep food light, flavorful, and nutrient-rich.

Can you share healthy vegan or plant-based recipes that don’t require any oil?

Yes! Oil-free vegan recipes include lentil dal, chana masala, quinoa pulao, roasted chickpeas, sautéed spinach with garlic, steamed vegetable idlis, and baked banana-oat cookies. They’re wholesome, flavorful, and easy to make while cutting unnecessary fats completely.