What Are the 15 Best Cooking Without Oil Recipes?

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Key Highlights

• Discover how to cook delicious meals without oil, a healthy option for better well-being.
• Embracing oil-free cooking can be an effective strategy for weight management.
• Our recipes focus on whole foods, maximising the nutritional benefits of your meals.
• Learn to use tools like the air fryer to achieve crispy textures without any oil.
• Explore the power of spices and fresh veggies to create flavorful and exciting dishes.
• From breakfast to dinner, find a zero-oil recipe for every meal of the day.

Have you ever thought you could enjoy your favourite meals without a single drop of oil?

It might sound surprising, but cooking oil-free is not only possible but also incredibly beneficial. Shifting to an oil-free diet can significantly enhance the nutritional value of your food and support your weight loss goals.

Each healthy recipe in this guide is designed to be delicious and satisfying, proving that you don’t need oil to create amazing flavours. Ready to explore a new way of cooking? Read this blog for some interesting ideas.

What Are The 15 Healthy Recipes for Cooking Food Without Oil?

Getting started with oil-free cooking is easier than you think. We have gathered 15 simple and tasty recipes perfect for everyday meals. These dishes use a variety of techniques, from baking and steaming to using an air fryer, to bring out the natural flavours of the ingredients. You’ll see how a smart combination of veggies, spices, and whole grains like brown rice can create fulfilling meals.

Don’t worry about sacrificing taste! These oil-free recipes are crafted to delight your taste buds while keeping your health in check.

1. Steamed Vegetable Medley with Indian Spices

A steamed vegetable medley is the perfect example of a simple, quick, and nutritious oil-free meal. This dish allows the natural flavours of the veggies to shine through, enhanced by a thoughtful selection of Indian spices. All you need is a mix of your favourite vegetables like carrots, peas, bell peppers, and cauliflower.

The process is easy: simply steam the veggies until they are tender yet crisp. This method helps retain most of their essential vitamins and minerals, which can be lost with other cooking techniques. Once steamed, the real magic begins.

Toss the warm veggies with a sprinkle of classic Indian spices, a dash of tangy lemon juice, and some freshly chopped coriander for a burst of freshness. It’s a light, vibrant, and incredibly healthy dish that can be prepared in minutes. Cooking Indian food without oil couldn’t be easier than this!

2. Zero-Oil Moong Dal Chilla

If you’re wondering whether zero-oil recipes can still be delicious, the Moong Dal Chilla is here to prove it. This savoury pancake, made from soaked and ground lentils, is a popular Indian breakfast and a wonderfully healthy option.

It’s packed with protein and fibre, keeping you full and energised for hours.

The batter is created by blending moong dal (split yellow lentils) with a bit of water, fresh ginger, and green chillies for a zesty kick. You can also add finely chopped onions and cilantro directly into the batter for extra flavour and texture.

To cook, simply pour the batter onto a hot non-stick pan and cook on both sides until golden brown. Since you’re not using any oil, a good non-stick surface is key. Serve these delicious chillas hot with a side of green chutney for a truly satisfying meal.

For another wholesome and flavorful Indian flatbread, try Moong Dal Paratha.

3. Oil-Free Tandoori Chicken in the Oven

You can enjoy the smoky, rich flavours of tandoori chicken without any oil by using your oven. The secret of making tandoori chicken lies in a flavorful marinade that tenderises the chicken and infuses it with authentic tandoori taste.

To prepare the marinade, combine low-fat yoghurt with ginger-garlic paste, a generous squeeze of lemon juice, and a blend of spices like turmeric, cumin, and chilli powder.

Let the chicken marinate for at least a few hours, or preferably overnight, to allow the flavours to penetrate deeply.

Arrange the marinated chicken on a baking tray and bake it in a hot oven until it’s cooked through and slightly charred on the edges. This method creates that classic tandoori effect without a traditional clay oven or any oil.

4. Baked Masala Sweet Potato Fries

Craving crispy fries but want to keep it healthy? These Baked Masala Sweet Potato Fries are the answer. Baking is a fantastic way to achieve a crispy texture without relying on oil.

Start by cutting sweet potatoes into evenly sized fries. Next, toss them in a little cornstarch, as it will help absorb excess moisture and make them crispy.

Then, sprinkle them with your favourite spices. A mix of chilli powder, cumin, and a generous pinch of chaat masala adds a delightful, tangy and spicy flavour.

Spread the seasoned fries in a single layer on a baking tray lined with parchment paper. Bake them in a preheated oven, flipping them halfway through, until they are golden brown and crispy on the outside and tender on the inside.

5. Grilled Paneer Tikka Without Oil

For a fantastic oil-free Indian snack, look no further than Grilled Paneer Tikka. This dish is packed with protein and flavour, making it a satisfying and healthy choice.

The paneer cubes are marinated in a mixture of yoghurt and spices, which tenderises them and adds a delicious tangy taste.

Combine low-fat yoghurt with ginger-garlic paste, a blend of traditional Indian spices, and a squeeze of fresh lime juice. Add cubes of paneer and chunks of bell pepper and onion to the marinade, ensuring everything is well-coated.

Thread the marinated paneer and veggies onto skewers and cook them on a grill or in a hot oven until they are beautifully charred and cooked through. The grilling process imparts a smoky flavour that is absolutely irresistible. Garnish with fresh coriander before serving for a vibrant and tasty snack.

For a delicious twist on paneer, try this Stir-Fried Paneer with Mushrooms and Peas.

6. Sautéed Spinach and Corn Without Oil

One of the healthiest ways to sauté vegetables is by using a little water or vegetable broth instead of oil. This technique, often called water-sautéing, is perfect for delicate vegetables like spinach and allows you to cook them quickly while preserving their nutritional value. This Sautéed Spinach and Corn is a perfect example.

To start, heat a non-stick pan over medium heat and add a tablespoon or two of water or broth. Once it starts to simmer, add minced garlic and cook for a minute until fragrant. Then, add the corn and sauté for a few minutes before adding the fresh spinach.

The spinach will wilt quickly in the steam created by the liquid. The best part is that this entire dish comes together in under 10 minutes. It’s a simple, flavorful, and incredibly nutritious side dish that pairs well with almost any main course.

For a wholesome and satisfying meal, try Pasta with Chickpeas and Spinach.

7. Oil-Free Rajma Curry

Yes, it is absolutely possible to make a rich and flavorful curry without any oil! This Oil-Free Rajma Curry is a testament to that. The key to building flavour in a zero-oil curry is to “dry roast” your spices and use a robust base of aromatics like onions, ginger, and garlic.

Start by cooking kidney beans in a pressure cooker until they are soft and tender. In a separate non-stick pan, sauté finely chopped onions until they turn translucent, adding a splash of water if they start to stick.

Add ginger-garlic paste, followed by pureed tomato and a blend of spices like turmeric, coriander powder, and red chilli powder.

Cook this masala until it thickens and the raw smell disappears. Then, add the cooked kidney beans along with their cooking water. Let the curry simmer to allow the flavours to meld together.

Garnish with fresh cilantro and serve this hearty, healthy curry with brown rice.

8. Roasted Chickpea Snack Mix

When you need a crunchy, savoury snack, these Roasted Chickpeas are a perfect choice. They are incredibly easy to make, packed with protein and fibre, and completely oil-free.

First, rinse and drain a can of chickpeas, then pat them completely dry. This step is crucial for getting them crispy. In a bowl, toss the dry chickpeas with your favourite spices.

A combination of smoked paprika, garlic powder, and ground coriander works wonderfully. For a cheesy, savoury flavour without any dairy, add a tablespoon of nutritional yeast.

Spread the seasoned chickpeas on a baking sheet lined with parchment paper. Make sure they are in a single layer to ensure they get evenly baked and crispy. Roast them in the oven until they are golden and crunchy. Let them cool completely before storing them in an airtight container for easy snacking.

9. Oil-Free Dhokla Recipe

Dhokla, a spongy and savoury steamed cake from Gujarat, is a naturally healthy option that is incredibly easy to make oil-free. Made from fermented besan (chickpea flour), it’s light, fluffy, and full of flavour.

To make the batter, mix besan with water, a little yoghurt, ginger paste, and lemon juice to create a smooth, lump-free mixture. Let it rest for a few hours to ferment slightly, which contributes to its soft texture. Just before steaming, add a pinch of baking soda to make it airy.

Pour the batter into a greased (with a tiny bit of non-stick spray or just a wet pan) steaming tray and steam for about 15-20 minutes. Once cooked, let it cool slightly before cutting it into squares. Sprinkle of sesame seeds for a delicious finishing touch.

For a nutritious twist on this classic, try Sprouts Dhokla. Packed with protein and fiber from sprouted legumes, it’s a wholesome, fluffy snack that’s as healthy as it is delicious.

10. Zero-Oil Fish Curry (Cooking Fish Without Oil)

Cooking traditional Indian dishes without oil is all about building flavour through other means. This Zero-Oil Fish Curry uses a creamy coconut milk base and a blend of aromatic spices to create a rich and satisfying dish. You won’t miss the oil at all.

The foundation of this curry is a paste made from onions, tomatoes, ginger, garlic, and green chillies. Sauté this paste in a non-stick pan with a splash of water until the raw smell is gone. Then, add your ground spices, like turmeric, coriander, and a touch of red chilli powder, and cook for another minute.

Pour in light coconut milk and bring the mixture to a gentle simmer. Carefully place the fish fillets into the curry, cover the pan, and let them poach gently in the flavorful sauce. The fish will cook to perfection in just a few minutes, absorbing all the delicious flavours of the curry.

11. Air-Fried Samosa Without Oil

Enjoy the classic taste of samosas without the guilt by making them in an air fryer. This method gives you a wonderfully crispy and flaky pastry without a single drop of oil, making it one of the best oil-free Indian snacks.

For the filling, boil and mash some potatoes, then mix them with cooked peas and a blend of spices like cumin seeds, coriander powder, and garam masala. You can use whole wheat flour to make the dough for a healthier outer layer.

Roll out the dough, fill it with the potato mixture, and shape it into the iconic triangular samosas. Place them in the air fryer basket in a single layer and cook until they are golden brown and crispy.

The hot circulating air of the air fryer works its magic, creating a perfectly flaky crust that rivals its deep-fried counterpart.

12. Oil-Free Lemon Rice

Lemon rice is a simple, fragrant, and tangy dish that can be easily adapted to be oil-free. It’s a fantastic way to use leftover rice and transform it into a quick and flavorful meal. For a healthier twist, use brown rice to incorporate more whole grains into your diet.

To prepare this dish, start by dry roasting some mustard seeds in a hot non-stick pan until they begin to pop. You can also add some chana dal and urad dal for extra crunch. Add a pinch of turmeric for colour, then stir in the cooked brown rice.

Mix everything well until the rice is evenly coated with the spices. Turn off the heat and stir in a generous amount of fresh lemon juice and finely chopped cilantro. The combination of tangy lemon and fresh herbs makes this a refreshing and light dish, perfect for a quick lunch or as a side.

13. Healthy Stir-Fried Broccoli and Peppers

So coming to the main question, how to cook without oil? Vegetable cooking without oil is an excellent way to prepare healthy, delicious, and nutritious food. Water or vegetable broth is an excellent substitute for oil when stir-frying, as it prevents sticking while steaming the vegetables perfectly.

For this recipe, start by heating a small amount of vegetable broth in a wok or large non-stick pan. Add some minced garlic and ginger, and stir for a moment until fragrant. Then, add your chopped broccoli and bell pepper, and stir-fry for a few minutes.

The vegetables will become tender-crisp in the simmering broth. To finish, add a splash of low-sodium soy sauce for a savoury, umami flavour. This healthy stir-fry is a great way to enjoy your vegetables without any added fat from frying in oil.

Curious about boosting your health with everyday greens? Discover the Ten Amazing Benefits of Broccoli, from supporting digestion to strengthening your immune system, this humble vegetable is a powerhouse of nutrition.

14. Baking Whole Wheat Banana Bread Without Oil

For this Whole Wheat Banana Bread, ripe bananas and creamy nut butters provide all the moisture and fat needed to create a tender and delicious loaf.

The overripe bananas are naturally sweet and moist, making them a perfect base. In place of oil or butter, you can use an equal amount of applesauce or a creamy nut butter like almond or peanut butter.

Combine the wet ingredients with whole wheat flour and other dry ingredients, then pour the batter into a loaf pan lined with parchment paper. Bake in the oven until a toothpick inserted into the centre comes out clean.

The result is a moist, flavorful banana bread made with nutritious whole grains.

15. Cooking Steak Without Oil

You can cook a juicy and flavorful steak on the grill without adding any extra oil. The key is to rely on a powerful marinade and the natural fats within the steak itself.

Create a simple yet delicious marinade using fresh herbs like rosemary and thyme, minced garlic, black pepper, and a splash of lemon juice or balsamic vinegar. This mixture will tenderise the steak and infuse it with incredible flavour. Let the steak sit in the marinade for at least 30 minutes before grilling.

When you’re ready to cook, place the steak on a hot grill. The high heat will create a beautiful sear on the outside, locking in the juices. Cook to your desired doneness, letting it rest for a few minutes before slicing.

For a vibrant and healthy side, try this Grilled Vegetable Platter.

How to Transition to Zero-Oil Cooking and Actually Enjoy It?

Switching to zero-oil cooking can be a smooth and enjoyable process with these few essential tips. The goal is to retain the nutritional value and delicious taste of your food without relying on added fats.

1. You don’t have to quit oil overnight. Start small and cut it down bit by bit. Your food will still taste good, and your taste buds will adjust before you even notice.
2. A good pan makes all the difference. Switching to on-stick or ceramic ones lets you cook beautifully without things sticking or burning, no oil needed, no stress.
3. When you sauté, skip the oil and splash a little water or veggie broth instead. Keep stirring, and you’ll still get that lovely golden colour and smell.
4. If you love crispy food, an air fryer will be your best friend. You get the same crunch without all that frying. Baking works great too for veggies and snacks.
5. Don’t worry about losing flavour, that’s where spices, herbs, lemon, and vinegar come in. They add zing, depth, and aroma, so you won’t miss the oil at all.
6. Keep your food moist and tasty with tomato puree, curd, or coconut milk. These natural ingredients add richness and prevent dishes from drying out.
7. Try steaming or roasting more often. It brings out the natural sweetness of vegetables and keeps all the nutrients intact.
8. For creamy dishes, blend yoghurt, soaked nuts, or avocado into your sauces. They’re rich, healthy, and taste way better than oily dressings.
9. Without oil, food can burn faster, so cooking on a low to medium flame helps it cook evenly and stay soft.

What Are The Best Methods for Sautéing, Roasting, and Baking Without Oil?

Cooking without oil isn’t about losing flavour, it’s about learning smarter, cleaner ways to bring out the natural taste of your ingredients. Here are the best methods that make oil-free cooking easy and delicious:

• Water or Broth Sautéing: Instead of oil, heat a few tablespoons of water, vegetable broth, or coconut water in a non-stick pan. Once it simmers, add your vegetables or spices and stir often. This keeps your food soft and flavorful without burning, perfect for onions, garlic, or greens.
• Steam-Sautéing for Extra Tenderness: Cover your pan with a lid for a few minutes while sautéing. The trapped steam helps cook your food evenly, preserving nutrients and natural moisture, a great trick for softer veggies.
• Roasting on Parchment or Silicone Mats: Skip the oil coating! Line your baking tray with parchment paper or a silicone mat, then season your veggies with herbs, salt, and lemon juice. Roast at high heat for crisp edges and caramelised flavour without the grease.
• Baking with Fruit Purees or Yoghurt: Replace oil in cakes, muffins, or breads with mashed bananas, applesauce, or plain yoghurt. These add natural sweetness, moisture, and richness, all without the extra calories from oil.

Here’s a quick guide to help you remember these methods:

Conclusion

Cooking without oil doesn’t mean sacrificing flavour or satisfaction. These healthy recipes we’ve highlighted demonstrate that it’s entirely possible to whip up delicious meals using innovative techniques and fresh ingredients.

By embracing oil-free cooking, you can enjoy a variety of dishes while promoting better health and wellness. Remember to experiment with different spices and seasonings to elevate your meals further.

Frequently Asked Questions

Which kitchen tools are useful for oil-free cooking?

A good quality non-stick pan is essential for sautéing. For baking and roasting, an air fryer, a baking tray, and parchment paper are incredibly helpful. A high-speed blender is also great for making creamy, oil-free dressings and sauces. These tools make it easy to cook delicious food without any oil.

Is cooking without oil healthy?

Cooking without oil reduces calories, supports heart health, and preserves nutrients. It’s a great choice for weight management and overall wellness without sacrificing taste.

What food can you cook without oil?

You can cook vegetables, lentils, chicken, tofu, and even desserts like banana bread using steaming, roasting, and baking, all without needing a drop of oil.

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

Try oil-free Moong Dal Chilla, roasted chickpeas, steamed veggie bowls, and baked banana bread, all delicious, nutrient-dense vegan recipes without oil.

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

Start with lemon rice, sautéed spinach and corn, baked sweet potato fries, or oil-free rajma curry, simple, flavorful, and perfect for everyday zero-oil cooking that is both delicious and nutritious at the same time.

How to cook tofu without oil?

You can bake, air fry, or pan-sear tofu on a non-stick surface in a pan or air fryer. Marinate it first for flavour, and cook until golden and crisp without needing any oil.

How to cook indian food without oil?

You can use tomato or onion purees, yoghurt, and spices for flavour and then dry roast masalas, sauté with water, and simmer curries slowly to create rich, authentic Indian dishes without oil.

How to cook chicken without oil?

You can grill, bake, or steam chicken using marinades of yoghurt, lemon, and spices. These lock in flavour and tenderness while eliminating the need for oil completely.

What are ways to cook eggs without oil?

You can cook eggs without oil by using non-stick pans or steaming. Try boiling, poaching, or scrambling with a splash of water or milk for soft, fluffy, and healthy results.

What are the different ways to cook mushrooms without oil?

Cook mushrooms without oil by dry-sautéing them in a non-stick pan until they release moisture. You can also roast, steam, or bake them with herbs and spices for a rich, earthy flavour.