133 Zero Oil Indian Recipes

By cooking without oil, these Indian recipes retain maximum nutrients from vegetables and lentils, resulting in lighter, more digestible dishes that are perfect for daily healthy eating and long-term wellness.

Choosing zero oil cooking is especially healthy because it helps lower saturated fat intake, supports heart health, and assists in weight management without compromising taste. It also benefits those with diabetes, high cholesterol, and blood pressure, as oil-free dishes prevent unnecessary calorie spikes and improve metabolic balance. By relying on natural textures and flavours instead of heavy frying or sautéing, zero-oil versions of dals, sabzis, khichdi, soups, and raita become nourishing, satisfying, and perfectly aligned with a wholesome lifestyle.

different sections in our Zero Oil Recipe category

Oil Free Indian Rice, Biryani, Pulao Recipes

Zero Oil Indian Rice, Biryani, Pulao Recipes

This section includes traditional tasty recipes of different types of Rice, Biryani and Pulao made without oil. If you are on a weight loss diet and craving for biryani then Paneer Mutter Biryani is a delicious oil free and low fat recipe which is made using low fat paneer and milk to add to the nutritional value.

paneer matar biryani recipe | brown rice veg biryani | healthy paneer brown rice biryani | green peas brown rice biryani

zero oil fada ni khichdi recipe | zero oil dalia khichdi | zero oil healthy moong dal lapsi khichdi | Zero-oil fada ni khichdi is an innovative Gujarati khichdi made in the pressure cooker with zero oil. 

Oil Free Indian Roti and Paratha Recipes

Oil Free Indian Roti and Paratha Recipes 

You can select from a range of Rotis and Parathas to suit your palate and mood. Ragi Roti  is a great recipe to eat as it is loaded with nutrients and is made healthier by using low fat curds.

Tandoori paratha  is a healthy alternative to regular paratha, as it is loaded with the goodness of vegetables and low fat curds.

ragi roti recipe | healthy nachni vegetable paratha | red millet gluten free flatbread | zero oil ragi roti

3. Zero Oil Indian Dal and Kadhi Recipes 

Zero Oil Indian Dal and Kadhi Recipes 

suva masoor dal recipe | zero oil shepu dal | healthy masoor suva dal

Ever heard of a kadhi that’s green in colour? Palak Kadhi  is a healthful recipe which may sound strange but it tastes as good just as the way it looks. Palak puree in it will add a bright green colour along with some vitamin A to the recipe.

Zero Oil Indian Salad Recipes

Zero Oil Indian Salad Recipes 

A zero oil Indian salad is a refreshing and nutrient-rich dish that relies entirely on the natural flavours of vegetables, herbs, spices, and lemon juice rather than added fats. It is healthy because it is low in calories, high in fiber, rich in vitamins, minerals, and antioxidants, and supports better digestion, blood sugar control, heart health, and weight management. Without oil, the salad avoids unnecessary saturated fats, making it extremely light yet satisfying. The vibrant combination of raw vegetables and Indian seasonings creates a delicious crunch, proving that healthy food can be flavourful and nourishing.

Another benefit of a zero oil salad is that it is quick to make, requiring no cooking, sautéing, or tempering. You can prepare it in minutes using simple and easily available ingredients from any Indian kitchen. Popular choices include cucumber, tomatoes, onions, carrots, cabbage, beetroot, capsicum, sprouts, boiled moong, pomegranate, sweet corn, coriander, mint, lemon juice, black pepper, roasted cumin powder, chaat masala, and green chillies. These ingredients not only add taste and texture but also boost the nutrient density of the salad, making it a perfect everyday option for busy lifestyles.

You can make your salads healthier by adding a combination of fruits, vegetables and pulses and sprouts too. Carrot Cucumber and Rajma Salad is one of the examples where Rajma is also used along with healthy mint dressing.

carrot cucumber and rajma Salad in mint dressing recipe | vegetable salad with mint and lemon dressing | healthy weight loss vegetable salad | healthy Indian salad recipe for weight loss

Try Spinach and Bean Sprouts in Creamy Celery Dressing and you will overcome the myth that salads can be tasty only when tossed with oil based dressings. The low fat curd dressing perked up with lemon juice and celery is sure to please your taste buds.

spinach and bean sprouts in creamy celery dressing recipe | palak, lettuce and bean sprout salad | healthy Indian bean sprouts salad

kachumber salad recipe | Gujarati kachumber salad | healthy kachumber salad |

A classic North Indian everyday salad made from finely chopped onion, cucumber, tomato, coriander, lemon juice, and a sprinkle of black salt + roasted cumin powder. It qualifies as a quick salad because it requires zero cooking—only chopping and mixing. The taste is fresh, tangy, crunchy, and pairs perfectly with parathas, dal-rice, and sabzi meals.

5. Oil free snack recipe

Oil Free Snack Recipes . What comes to your mind when you hear the word “Snacks”? You must be thinking about those deep fried items which loaded with ghee or sugar. Our section on zero oil snacks offers a range of recipes that are made without oil or any other fat.

You can make a healthier version of momos using wheat flour instead of refined maida for the covering. Healthy Momos can be made using a healthy mix of vegetables and sprouts to add on to the nutritional value. 

whole wheat momos recipe | healthy veg momos | zero oil steamed momos | atta momos

Momos are dumplings which are derived from South - asia and are native to northeast India.Momos have now become traditional delicacy in Nepal. We have adapted the momos recipe to make it healthy veg momos which is zero oil steamed momos. Momos, also fall under the category of Indian street food and sold all over India now. They can be either fried, steamed or pan-seared. You can stuff them with various fillings be it savoury or sweet.

Momos top the charts when it comes to Oriental cuisine. They are satiating and versatile, packed with the choicest of ingredients that are sure to delight your palate.

This healthy momo recipe is made with whole wheat flour outer covering and a nutritious stuffing of broccoli and bean sprouts. There is no fat used in this veg momo recipe as the broccoli used is precooked. This is the easiest healthy veg momos recipe, yet steaming takes a little while, but trust me the outcome is worth the wait.

6. No Oil Indian Sabzi Recipes

No Oil Indian Sabzi Recipes

Ever wondered that you could make subzis without using oil, ghee or butter? We have a wide range of zero oil versions of recipes from different states of India. Kofta Makhani, Spicy Broccoli Sabzi is a wonderful healthy oil free recipe which uses a variety of vegetables and the koftas are steamed instead of being deep fried. This recipe is also rich in Vitamin A and calcium.

healthy kaddu ki sabzi recipe | kaddu ki sookhi sabzi | bhoplya chi bhaji | Indian style pumpkin sabzi

7. Zero Oil Indian Soup Recipes 

Zero Oil Indian Soup Recipes 

Soups are considered healthy but some soups may have hidden fats like cream, milk, butter, fried noodles etc. Try to avoid making soups with these ingredients as they add a lot of fat to them.

Soups can also be made using dals and lentils, one such example is Hearty Red Lentil Soup made using low fat milk.

red lentil soup recipe | Indian style red lentil vegetable soup | heart friendly red lentil soup for weight loss

Why we all need a bit of Oil in our daily diet?

When we think of weight, what comes to our mind first is to avoid fats completely. What we don’t realise is that by eliminating oil completely, we not only miss out on our favourite dishes, but also lose the nutrient value that fats and oil have to offer!

You will be surprised to know that fats and oil are actually good sources of energy and aid absorption of fat-soluble vitamins like A,  Vitamin E, D and Vitamin K as well as provide lubrication to the joints.

Zero oil raitas 

veg raita recipe | mixed vegetable raita | healthy veg raita | quick veg raita

moong dal ki chaat 

moong dal ki chaat recipe | healthy moong dal chaat | chaat for weight loss, diabetics | 

his is a healthy moong dal chaat. The fiber (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Pomegranate provides vitamin C – a powerful antioxidant which build our immunity and work towards to a radiant skin.
moong dal ki chaat snack has a contribution from veggies too which add to the fibre and are low in carbs.

Hence removing these drastically from our diet not only makes us fall prey to various vitamin and mineral deficiencies but also invites digestive problems, joint pains etc.

Nutritionists and health experts, thus advise people to consume 3-4 teaspoons of oil per day.

The idea behind bringing out this section is to not to not make each meal oil free, rather, of the 4-6 meals you consume every day, ensure that one or two comprise of zero oil recipes, then which meal to make zero oil is absolutely your choice.

Find great choices for zero oil roti, subzis, dal, chawal, soups, salads and snacks here in.

FAQs

1. What are zero oil Indian recipes?

Zero oil recipes are traditional or adapted Indian dishes prepared completely without using any cooking oil, ghee, butter, or other fats. They rely on methods like steaming, boiling, pressure cooking, water sautéing (using water instead of oil), slow cooking, roasting, and grilling to retain authentic flavors while making the food healthier and lower in calories.

2. Are zero oil recipes really tasty? Won't they feel bland?

Yes, they can be very tasty! The key is using the right spices, fresh herbs, ginger, garlic, lemon, tomatoes, onions, and cooking techniques that enhance natural flavors. Many people actually find zero-oil versions of dals, sabzis, khichdi, soups, and rotis more flavorful because the spices shine through without being masked by oil.

3. Are these recipes suitable for weight loss?

Absolutely. Removing oil significantly reduces calories (1 tablespoon of oil = ~120 calories). These dishes are high in fiber from vegetables, lentils, and whole grains, help control hunger, and support sustainable weight loss when part of a balanced diet.

4. Can diabetics eat zero oil Indian food?

Yes – most zero oil recipes are excellent for diabetes management. They are naturally low in refined carbs (especially when using brown rice, millets, or whole wheat), high in fiber, and help prevent sudden blood sugar spikes. Always pair with portion control and consult your doctor/dietitian.

5. Is it healthy to completely avoid oil in daily cooking?

Not entirely. Some healthy fats (from nuts, seeds, avocado, fatty fish, etc.) are essential for absorbing fat-soluble vitamins (A, D, E, K), hormone balance, and joint health. The best approach is balance: use zero-oil recipes for 1–2 meals per day and include small amounts of good fats (e.g., 2–4 tsp/day of mustard/groundnut oil, ghee, or nuts) in others.

6. Which cooking methods are used in zero oil recipes?

Common methods include:

Steaming (e.g., dhokla, idli)

Boiling / pressure cooking (dals, khichdi, rice, vegetables)

Water sautéing (using a little water instead of oil to cook spices and vegetables)

Dry roasting (spices, seeds, nuts)

Grilling / tawa roasting without oil (rotis, parathas)

Slow cooking / simmering

7. Can I make traditional dishes like biryani, paratha, or sabzi without oil?

Yes! Examples:

Paneer Mutter Biryani (made with brown rice and low-fat paneer)

Zero-oil besan / ragi / multigrain parathas (roasted on tawa)

Kofta makhani or spicy broccoli sabzi (koftas steamed, gravy made without oil)

8. How do I prevent food from sticking without oil?

Use good non-stick pans or kadais, start with a splash of water/stock to create steam, keep stirring frequently, and cook on medium-low heat. For rotis/parathas, use a well-seasoned tawa and roast without oil or with very minimal brushing if needed.

9. Are zero oil recipes good for heart patients?

Yes – they drastically reduce saturated and trans fats, helping lower bad cholesterol (LDL) and support heart health. They align well with guidelines from the American Heart Association and Indian Cardiology Society for low-fat, high-fiber vegetarian diets.

10. How long can I follow a zero oil diet?

You don’t need to follow it 100% forever. Most nutritionists recommend including zero-oil meals 3–5 times a week while keeping small amounts of healthy fats in the rest of your diet. This gives variety, prevents nutrient deficiencies, and makes the approach sustainable.

We hope you enjoy our Zero Oil Indian Recipes | No Oil Recipes | cooking without oil Indian recipes | and other Oil Free Sections listed below.

Zero Oil Rice / Biryani / Pulao Recipes
Zero Oil Rotis and Parathas Recipes
Zero Oil Dals, Kadhis Recipes
Zero Oil International Recipes
Zero Oil Salads Recipes
Zero Oil Snacks Recipes
Zero Oil Soups Recipes
Zero Oil Subzis Recipes