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40+ Low Fat Vegan Recipes (Healthy, Delicious & Oil Free)

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Are you looking for some low-fat vegan recipes that are both healthy and delicious? Following a low-fat plant-based diet can help you lose weight and achieve your fitness goals while staying full and energized.

It is no secret that oil possesses no health or nutritional benefits so we are used to cooking with it and the idea of not doing it seems challenging. Fortunately, these recipes are proof that it is possible to deliver flavor, texture, and deliciousness minus the added fat.

With this in mind, I’ve compiled the following list of vegan recipes that are low in fat, healthy, delicious, and in most cases, oil-free. They are super filling, packed with nutrients and will support you in achieving your weight loss and fitness goals. Enjoy!

Low Fat Vegan Recipes

Healthy No Oil Crispy Roasted Potatoes

These Golden Crispy Roasted Potatoes by A Virtual Vegan are made without a single drop of oil. They are easy, healthy, low calorie, and completely fat-free! 

Click here for the recipe


Healthy Vegetable Cabbage Soup

This Vegetable Cabbage Soup by SImple Veganista is full of fresh veggies including a whole head of cabbage, green beans, carrots, tomatoes, and Italian herbs. It is naturally healthy and packed with flavor!

Click here for the recipe


Easiest Whole Wheat Oil Free Pizza

This recipe by Nora Cooks is a whole wheat, oil-free, vegan pizza dough that will have you eating delicious and healthy homemade pizza in just 30 minutes.

Click here for the recipe


Low Fat Vegan Potato Soup

Thick, hearty, and creamy Vegan Potato Soup by A Virtual Vegan is really simple to make and very budget friendly. You can enjoy it just as it is, or add toppings lilke croutons, crispy roasted potato chunks or a sprinkle of parsley.

Click here for the recipe


One Pot Vegan Chili Mac

This One-Pot Vegan Chili Mac by Simple Veganista features crumbled tempeh, kidney beans, sweet corn, peppers, tomatoes, pasta and a blend of flavorful spices. It is an easy, healthy and low-fat dinner your whole family will enjoy!

Click here for the recipe


Aloo Gobi Matar (Potato, Cauliflower and Pea Curry)

This recipe for Aloo gobi matar by Simple Vegan Blog is an Indian curry made with potato, cauliflower and peas. It is hearty, declicious, low in fat and can be ready in 20 minutes.

Click here for the recipe


Low Fat Vegan Potato Soup

Thick, hearty, and creamy Vegan Potato Soup by A Virtual Vegan is really simple to make and very budget friendly. You can enjoy it just as it is, or add toppings lilke croutons, crispy roasted potato chunks or a sprinkle of parsley.

Click here for the recipe


Low Fat Creamy Vegan Mushroom Pasta

This Creamy Vegan Mushroom Pasta recipe by A Virtual Vegan is quick and easy to make. It is chewy, dense pasta, loaded up with sautéed mushrooms and spinach, and tossed in a delicious, but low-fat, creamy sauce.

Click here for the recipe


Simple Tofu Scramble

This easy tofu scramble by SImple Veganista is made with just a block tofu and simple seasonings. It is a delicious, healthy and low-fat recipe to start your day! You can customize it with any veggies and herbs.

Click here for the recipe


Low-Fat Three Bean Sweet Potato Chili

This Three Bean Sweet Potato Chili by A Virtual Vegan is low-fat, very filling, and offers maximum flavor with minimal effort.

Click here for the recipe


Low-Fat Chana Masala

This Chana masala by Simple Vegan Blog is an Indian dish made with chickpeas (chana) and garam masala and this version is low fat and completely oil-free. It is also really easy to make!

Click here for the recipe


Simple Vegan Bolognese

These Vegan Bolognese by Nora Cooks is super simple to make, has only 8 ingredients, and takes about 40 minutes. It is savory, meaty and hearty, and has only 1 gram of fat!

Click here for the recipe


Oil-Free Creamy Vegan Bean Pesto Pasta

This creamy vegan pesto by Nutritiously is is low in fat and completely oil-free! It uses white bean pesto and vegetables which make it high in nutrients and fiber. It is perfect for an easy, quick, and comforting dinner.

Click here for the recipe


Fat-Free Vegan Risotto

This fat-free vegan risotto by Simple Vegan Blog is perfect for any special occasion. It is also really easy to make and can be made into dozens of versions by changing the vegetables and spices.

Click here for the recipe


Simple Vegan Bolognese

This hummus recipe by Karissa’s Kitchen is vegan, oil-free, and super tasty! It is a great low-fat dip to keep around so you can enjoy it with pita chips or some raw veggies.

Click here for the recipe


Ridiculously Easy Vegetable Fried Rice

This whole foods plant-based Vegetable Fried Rice by Fat-Free Vegan features frozen stir-fry vegetables and riced cauliflower to turn any leftover rice into a healthy and delicious meal in minutes.

Click here for the recipe


Chickpea Noodle Soup

This chickpea noodle soup by Karissa’s Vegan kitchen is healthy, hearty, and filling. It is a vegan twist on chicken noodle soup but better! Just pure comforting veggie deliciousness.

Click here for the recipe


Aloo Gobi Matar (Potato, Cauliflower and Pea Curry)

This recipe for Aloo gobi matar by Simple Vegan Blog is an Indian curry made with potato, cauliflower and peas. It is hearty, declicious, low in fat and can be ready in 20 minutes.

Click here for the recipe


Low Fat Vegan Potato Soup

Thick, hearty, and creamy Vegan Potato Soup by A Virtual Vegan is really simple to make and very budget friendly. You can enjoy it just as it is, or add toppings lilke croutons, crispy roasted potato chunks or a sprinkle of parsley.

Click here for the recipe


Vegan Butternut Squash Curry

This recipe by Fat-Free Vegan makes a creamy butternut squash curry with chickpeas and broccolini. It is low-fat and oil-free and with a side of rice makes a hearty main dish.

Click here for the recipe


Low Fat Creamy Vegan Mushroom Pasta

This Creamy Vegan Mushroom Pasta recipe by A Virtual Vegan is quick and easy to make. It is chewy, dense pasta, loaded up with sautéed mushrooms and spinach, and tossed in a delicious, but low-fat, creamy sauce.

Click here for the recipe


Simple Tofu Scramble

This easy tofu scramble by SImple Veganista is made with just a block tofu and simple seasonings. It is a delicious, healthy and low-fat recipe to start your day! You can customize it with any veggies and herbs.

Click here for the recipe


Low-Fat Three Bean Sweet Potato Chili

This Three Bean Sweet Potato Chili by A Virtual Vegan is low-fat, very filling, and offers maximum flavor with minimal effort.

Click here for the recipe


Low-Fat Chana Masala

This Chana masala by Simple Vegan Blog is an Indian dish made with chickpeas (chana) and garam masala and this version is low fat and completely oil-free. It is also really easy to make!

Click here for the recipe


Simple Vegan Bolognese

These Vegan Bolognese by Nora Cooks is super simple to make, has only 8 ingredients, and takes about 40 minutes. It is savory, meaty and hearty, and has only 1 gram of fat!

Click here for the recipe


Oil-Free Creamy Vegan Bean Pesto Pasta

This creamy vegan pesto by Nutritiously is is low in fat and completely oil-free! It uses white bean pesto and vegetables which make it high in nutrients and fiber. It is perfect for an easy, quick, and comforting dinner.

Click here for the recipe


Fat-Free Vegan Risotto

This fat-free vegan risotto by Simple Vegan Blog is perfect for any special occasion. It is also really easy to make and can be made into dozens of versions by changing the vegetables and spices.

Click here for the recipe


Simple Vegan Bolognese

This hummus recipe by Karissa’s Kitchen is vegan, oil-free, and super tasty! It is a great low-fat dip to keep around so you can enjoy it with pita chips or some raw veggies.

Click here for the recipe


Vegan Asparagus and Mushroom Pasta

This Asparagus and Mushroom Pasta by Fat-Free Vegan is made with Sautéed asparagus, mushrooms, and garlic combined with pasta and a light fat-free sauce. Soy curls or chickpeas add heartiness and make this meal filling and delicious.m

Click here for the recipe


Low-Fat Vegan Kebab

This low-fat vegan kebab by Simple Vegan Blog is as tasty as the classic version but much healthier. It is made with seitan, pita bread, veggies and our oil-free vegan yogurt sauce, but you can also eat it without any bread or use some corn tortillas instead.

Click here for the recipe


Low-Fat Vegan Kebab

This low-fat vegan kebab by Simple Vegan Blog is as tasty as the classic version but much healthier. It is made with seitan, pita bread, veggies and our oil-free vegan yogurt sauce, but you can also eat it without any bread or use some corn tortillas instead.

Click here for the recipe


Healthy Potato Carrot Soup

This Healthy Potato Carrot Tomato Soup by Vegan8 is perfect for when you are craving a healthy and hearty meal. It is full of veggies, is naturally gluten-free, oil-free and low-fat!

Click here for the recipe


Sweet Potato and Black Bean Quinoa Bake

This Sweet Potato & Black Bean Quinoa Bake by Eat Yourself Skinny is healthy, delicious and easily baked in a casserole dish!  It is also low-fat and can perfect for meal-prep!

Click here for the recipe


Vegan Spaghetti and Meatballs

These simple Vegan Spaghetti and Meatballs by VegAnnie are the ultimate comfort food! They are oil-free, low-fat, and loaded with fiber and protein. They are also super easy to make and only use 10 simple ingredients.

Click here for the recipe


Low Fat Sweet Potato Chocolate Pudding

These healthy vegan meatballs by The Bright Bird are gluten-free, low-fat, and baked instead of fried. The recipe has only 2 main ingredients: rolled oats and lentils, and it’s super simple to make.

Click here for the recipe


Low Fat Lentil Curry

This Low-Fat Lentil Curry by A Mummy Too is a mild, warm, satisfying dish that makes enough to feed a family of four (or two very hungry people).

Click here for the recipe


Black Bean and Sweet Potato Quesadillas

These quesadillas, from Plant-Strong: Discover the World’s Healthiest Diet, are delicious, healthy, and satisfying. They are also low-fat and really easy to make.

Click here for the recipe


Moroccan Pumpkin and Chickpea Stew

This Moroccan Pumpkin & Chickpea Stew by Simple Veganista is filled with warm spices, heart-healthy produce, and protein-rich chickpeas for a warm, cozy lunch or dinner that’s both hearty and delicious!

Click here for the recipe


Lentil Mushroom Stew over Mashed Potatoes

This recipe by Minimalist Baker makes a crazy delicious and hearty mushroom lentil stew gravy over mashed potatoes! It is entirely vegan and only has 7 grams of fat!

Click here for the recipe


Lentil Mushroom Stew over Mashed Potatoes

This low-fat vegan taco meat by Veggies Don’t Bite is like no other you’ve seen before! It’s made of whole foods, packed with protein, uses only 7 ingredients, and no oil.

Click here for the recipe


Mexican Quinoa Stuffed Peppers

This recipe by Minimalist Baker is made with just 10 ingredients and has less than 4 grams of fat. It is also packed with fiber, protein, and flavor!. Simple, flavorful, full of protein and fiber, and entirely vegan and gluten-free!

Click here for the recipe


1-Pot Everyday Lentil Soup

This recipe by Minimalist Baker calls for a lentil soup with potatoes, carrots, kale, and simple herbs and seasonings. It is perfect for every day, requires just 10 ingredients, and is low-fat and oil-free.

Click here for the recipe


Healthy Vegan Carbonara

This Vegan Carbonara recipe by Kits Eats is healthy, gluten-free, oil-free, and nut-free! It makes an easy and delicious dinner is also super high in protein! The creamy sauce is made with silken tofu and nutritional yeast served with peas and crispy tofu ‘bacon’.

Click here for the recipe


Healthy Oil-Free Tofu Nuggets

These healthy vegan tofu nuggets by Sarah’s Vegan Guide are not only oil-free and super crispy, they also have the perfect chewy texture. They are baked instead of friends which makes the process easier and healthier.

Click here for the recipe


Curried Vegan Red Beans And Rice

This delicious curried vegan red beans and rice by Earth of Maria uses simple, budget-friendly pantry ingredients. This recipes is oil-free and low-fat, perfect for meal prep and can be ready in 25 minutes!  

Click here for the recipe


Oil-Free Pesto Pasta Salad

This oil-free pesto pasta salad made by Sarah’s Vegan Guide is made with a simple pumpkin seed and parsley pesto for a low-fat healthy meal!

Click here for the recipe


Oil-Free Pesto Pasta Salad

This oil-free pesto pasta salad made by Sarah’s Vegan Guide is made with a simple pumpkin seed and parsley pesto for a low-fat healthy meal!

Click here for the recipe


Nut-free Creamy Pasta With Butter Beans

This nut-free vegan creamy pasta by Earth of Maria is made out of potatoes and carrots. It is also low-fat, oil-free, and ready in just 25 minutes!

Click here for the recipe


Low Fat Blueberry Muffins

These blueberry muffins by Earth of Maria are soft fluffy and perfect for an on-the-go breakfast or a snack.

Click here for the recipe


Low Fat Vegan Fudge Brownies

These Vegan Fudge Brownies by VegAnnie are so delicious AND also totally healthy! They are Gluten-free, dairy-free, oil-free, low-fat, sugar-free, and low-calorie – only 59 calories each!

Click here for the recipe


Low-Fat Pumpkin Bread

This recipe by Well Plated makes a moist and delicious and pumpkin-spiced bread without any oil or added fats. It is made with applesauce and naturally sweetened.

Click here for the recipe


Low Fat Sweet Potato Chocolate Pudding

This Low-Fat Chocolate Pudding by Simple Vegan Blog is made with sweet potatoes as the main ingredient, making it super healthy, low-carb (and delicious).

Click here for the recipe


Low-Fat Vegan Blueberry Pancakes

These Vegan Blueberry Pancakes by Shane and Simple are thick, fluffy, and made with wholesome, all-natural ingredients.

Click here for the recipe



Low Fat Vegan Recipes FAQ

What can you eat on a low-fat vegan diet?

While the idea of making a vegan diet low fat might seem daunting but in reality, you will be mostly cutting out oil along with high processed and junk foods that are often packed with it.

Besides that, you can enjoy a wide range of whole plant foods, such as legumes, whole grains, fruits, vegetables, and grains along with nuts, seeds and seeds in moderation.

People who eat a low-fat vegan diet will eat any plant-based meal but cooked without oil which as you can see from the recipes above is perfectly possible and equally delicious.

You can also use an air-fryer to make any traditionally ‘fried’ meal without any of the oil and fats.


How can I lose weight on a vegan diet?

The most important step to losing weight on a vegan diet is to eat less calories than what your body needs on a daily basis. This way, it needs to burn fat stores for energy.

You can do this intuitevly by choosing to eat a whole-food vegan diet that will naturally reduce your caloric intake or you can also calculate and track your calorie s and macronutrients for more precise results.

A low-fat vegan diet is a great way to lose weight as a vegan as long as providing many other health and nutrition benefits.

Is vegan food low-fat?

Plant-based diets include foods that contain fats, such as nuts and seeds and avocados but these are considered unsaturated or ‘healthy’ fats. Whereas saturated fatty acids come largely from animal sources such as dairy products and eggs.

But no because a food is vegan means it is automatically low fat. Some vegan foods such as palm or coconut oil also contain saturated fat as along with fried and processed foods that also pack trans fats that are associated with a number of negative health effects. 

To sum it up, if you want to eat a low-fat vegan diet, stick with whole foods and keep an eye on the number of nuts, seeds, and avocados you eat.

How can I go vegan without oil?

We are taught to believe that oil is essential for cooking but you can easily cook stews, bake, or steam without it.

In a similar way when When roasting there’s no need to coat your vegetables or other foods with oil before putting them in the oven.

When sautéing and stir-frying you can use small amounts of water or broth and adding just a small amount at a time. In a similar way

Finally, for baking without oils, vegans use purees, veggies, dairy-free yogurt, nut butters, applesauce, or pumpkin to provide the moisture and texture that oil or butter normally gives.


Low Fat Vegan Recipes – Takeaway

Whereas you have been vegan for years or a new to a plant-based lifestyle, trying a low-fat vegan diet can take some time to get used but cutting out oil from your meals is one of the easiest ways to reduce your calories significantly.

With these recipes, you’ll be able to eat much more in volume while staying on track with your weight loss goals and after a while, you’ll wonder why were you eating all that oil in the first place. Especially when you start seeing the results and benefits!

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