Everything You Need to Know About Cooking Without Oil

Vegetable oil has become a staple in our diets over the past few decades, replacing almost entirely the animal fats once used by our ancestors. However, numerous studies have raised concerns about the daily consumption of vegetable oils, linking them to increased cases of diabetes and autoimmune diseases.

The safest route is either moderation or avoiding oils altogether. Luckily, there are many ways to cook delicious, healthy meals without using oil — from steaming and baking to grilling — all while preserving the flavor and nutrients of your food.

Can You Cook Without Oil? Yes — Everything!

All foods can be prepared without oil. Vegetables can be eaten raw, steamed, baked, stir-fried in non-stick pans, or grilled. The same goes for meat and eggs.

Steaming is ideal for vegetables — it preserves their nutrients and natural taste. For extra flavor, use homemade sauces like tomato-based blends, hollandaise, sweet onion jam, or fruit reductions. You can also add crushed nuts such as almonds or pistachios for texture.

Meat is best cooked in the oven or on a grill — no oil needed. For extra tenderness and flavor, marinate the meat a few hours ahead in wine, mustard, honey, and herbs. Cooking it for 20–40 minutes is usually enough.

Eggs can be hard-boiled, cooked in non-stick pans, baked in muffin tins with cheese and bacon, or prepared as shakshuka with tomato and pepper sauce.

Choosing the Right Cookware for Oil-Free Cooking

Non-Stick Pans

Modern non-stick pans are safe (PFOA-free), easy to clean, distribute heat evenly, and work on all cooktops. You can choose classic, grill, or wok styles depending on your needs.

Steam Cookers and Accessories

Steam cooking is the healthiest method. You can use electric steamers, stacked pots, or steamer baskets. Some models include built-in thermometers, making the process even easier.

Glass Bakeware

Glass dishes are ideal for baking without oil. They’re heat-resistant, easy to use, and require little to no added liquid.

Tajine Pots

This North African clay pot allows slow cooking using steam circulation. It brings out deep, natural flavors with minimal water or oil.

Ceramic Cookware

Oven-safe ceramic dishes are durable, beautiful, and distribute heat evenly without requiring oil. They’re great for casseroles, tarts, or baked desserts.

Tortilla Maker

Use this for oil-free Spanish-style omelets with eggs, potatoes, onions, or veggies. It requires no effort — just set the timer and enjoy.

Tips for Cooking Flavorful Oil-Free Meals

Use Broth or Tomato Puree

Instead of sautéing with oil, cook using vegetable or chicken broth, or tomato puree. These liquids add rich flavor without added fat. Wine also works great for stir-fry!

Create Your Own Spice Mixes

Mix your favorite spices in small containers — salt, pepper, herbs, paprika, garlic or onion powder. Customize based on what you’re cooking: fish, meat, or vegetables.

Homemade Sauces and Dressings

Prepare sauces using blended veggies (e.g., lentils, cauliflower, bell peppers), herbs, dairy or plant-based milk, and nutritional yeast or miso. A simple green sauce made with parsley, basil, lemon juice, walnuts, and parmesan goes well with almost anything.

Salads and roasted vegetables pair well with dressings made from yogurt, lemon juice, soy sauce, mustard, or even orange juice. Crushed nuts on top add flavor and crunch.

Make Oven-Baked Veggie Chips

Thinly slice potatoes, beets, carrots, or celery and bake them at 220°C (428°F) for a crispy, oil-free snack. Season well, and enjoy a healthy alternative to fried chips.

Healthy cooking without oil is easier than you think — and it doesn’t mean compromising on flavor. With the right tools and a few tricks, your meals will be both nutritious and delicious.