About Zero Oil Cooking

Eating oil-free food or cooking food with less or no oil is one of the secrets to staying healthy, especially for heart patients. Doing this will not only make the food taste better but will also give you a healthy lifestyle. Zero Oil Cooking is not just a cooking method, it’s a way of life. It will help you to live a longer, healthier, disease free, and fit life. Your food is cooked how you normally cook it just avoid using oil.

In ancient times, our ancestors had an active physical life due to the absence of technology. They had to work relentlessly the whole day, hunt and kill animals to eat. All this physical labour ensured the natural oil they consumed through their food was fully utilized by their bodies. But in the 21st century and today’s technological era, a sedentary lifestyle has become a common way of living. On the contrary, most of the work in jobs today is on a laptop or on phone calls which results in zero to very low physical activity. The lack of movement makes it harder to digest the food properly, especially if it’s rich in fats.

It won’t be harmful if you lessen the consumption of oil since it is already present in your body in the form of good cholesterol. From childhood, we have a habit of eating oily and junk food. Fatty food feels rewarding. All this can change today also since it is better late than never. If you control your urges and start making small changes today, you will see their benefits in the long run and live a healthier life by following Saaol’s special zero oil cooking method.

Advantages of Oil Free Cooking

  • Decreases the risk of heart diseases
  • Lowers cholesterol
  • Helps in weight loss
  • Lessens the inflammation
  • Helps in detoxification of the body
  • Easy digestion
  • Promotes the idea of well-being and health
  • Food varieties are unlimited
  • No compromise in the taste
  • Low High-density lipoprotein
  • Most unsaturated oil gets reused

Disadvantages of Consuming Oil

  • Creates a risk of diabetes
  • Increases risk of stroke and heart diseases
  • Decreases productivity and brain function
  • Causes diarrhea and stomach ache
  • Becomes a cause of weight gain and obesity
  • Makes you lethargic and sleepy
  • Causes acne
  • Increases cholesterol
  • Causes bloating and impairs the gut health

Why should you avoid cooking with Oil?

Although oil has some benefits like providing vitamin E, unsaturated fats, etc., it doesn’t mean that it is the healthiest thing for your body. The disadvantages of oil outweigh the advantages. Also unsaturated fat can reduce the risk of a heart attack which can’t be done by saturated fat. Avocado, olive, sesame oil, etc. are somewhat healthier however most of the things we consume have natural oils therefore we do not need an external supply of oils.  Making food with oil stops it from sticking to the pan and burning. But it should be consumed in moderation, there are more reasons that you should avoid it, which are

Whole foods like avocados, nuts, and seeds have beneficial fats that will increase your Consumption of vitamins, fiber, protein, and carbohydrates without adding more calories to your diet.

Simply removing the oil from salad or roasted vegetables will improve the flavor of the food significantly. You may retrain your taste buds to prefer healthier foods by cutting back on the oil first, and eventually eliminating it, as science has shown that taste exposure increases our liking for it.

One little tablespoon of oil has 130 calories and 13 grams of fat, making it one of the calorie- dense foods on the planet. While some fat is required for the diet, we often already obtain enough from other sources.

Some oils are extremely processed. When foods are processed, producers take out many of the nutrients and the crucial fiber, which gives us satiety so we don't overeat and helps with digestion. Only vitamins E and K are still present in processed oils. Contrarily, choosing whole foods over processed ones is usually always a healthier choice.

Plant-based community demands lower fat and  higher carbs and cooking without oil is popular among it. Going for food with no oil is beneficial even if your preferences are different. Try to consume some kinds of wholesome, plant-based fats every day, such as avocado, almonds, or seeds.

How can you cook food without oil?

Non-sticky purposes are the main cause of why oil is used in cooking. Below mentioned certain cooking
methods and modern cookware show how it’s feasible not to slaughter flavor and still experience the
same consequences. Some course of action you must follow to cook without oil

Sluggish cooker

These are utilized tools to utilize if you don’t have time to make a whole dinner. You simply combine all the ingredients and let them work. The best soups, meats, and curries may be made in slow cookers.

Baked goods

You can bake your meal using parchment paper or reusable silicone baking mats by simply seasoning it as usual. No oil will be required, and the food will be perfectly roasted.

Poaching or steaming

Your meal will be cooked using steam or boiling water. You can cook vegetables, meats, dumplings, and desserts, and more quickly and easily using this flavor with the best flavor after steaming or poaching, serve your food with sauces or dressings.

Air frying

Compared to deep frying, this contemporary kitchen device promises to be healthier. Using hot air to flow around the meal, air fryers produce crispy and crunchy textures that are similar to those of traditional deep-fried foods without drowning the food in vats of oil. If you want to accurately simulate deep frying, the producers of air fryers advise adding a modest amount of oil or cooking spray with a high smoke point.

Instant pots

While instant pots are entirely sealed and cook at higher temperatures in less time, slow cookers run for a longer period at lower temperatures. In addition to having extra cooking modes including yogurt, steam, cake, and saute, instant pots can produce all the foods that slow cookers can at a speedier rate. All of this without adding more frying oil.


All you need is a decent nonstick pan—ideally, one that is PTFE/PFOA free. No cooking oils should be required when cooking on low-medium, or high heat. However, you can always deglaze the pan with a dash of broth or water if you do see some mild sticking.

What are some healthy food recipes without Oil

Some famous and delicious Indian dishes like appe, chilla, chole bhature, chocolate cake, kachori, veg biryani, balushahi, aloo tikki, and many more. Indians don’t know much about zero oil cooking recipes. To teach people how to do cooking without oil and make delicious dishes like these, we have our own Youtube Channel named “SAAOL’s Zero Oil Kitchen”. We have some expert dieticians and nutritionists who will show and explain every step in detail on how to cook delicious food healthily. Some recipes without oil are discussed below

Zero Oil Kurkuri Bhindi

Kurkuri bhindi, is an easy and simple crispy ladies finger zero oil recipe made with tender okra’s. It is a popular north Indian or Punjabi side dish recipe which can be served as an appetizer or as a lunch menu. There are many ways the crispy okra recipe can be made, but this recipe dedicates to the besan and tender okra’s and the best part is its taste similar to fried bhindi with better nutrition value.

Zero Oil Chocolate Cake

Instead of craving for processed and fat indulged cakes and pastries we can go for such cake which is free from oil, ghee and less calorie which can be made at home and a healthy option to feed your cravings for chocolate cake even without all the added fat and sugar so you can enjoy this cake, The cake is a little healthier and lower in fat, but you can hardly tell. It’s still very moist and fluffy and tastes like a regular cake.

Zero Oil Palak Paneer Thali

As the name suggests Zero Oil Thali! As Indian food cannot be made without oil or ghee is in for a surprise! A thali with delicious zero oil Indian recipes where palak paneer and aloo chokha is taste equally good as compare to restaurant style palak paneer. This zero oil thali will be of great interest to all those who avoid oil and ghee due to health reasons or are trying to cut down on calories.

Zero Oil Masala Gobhi

Cauliflower is an all-time favorite vegetable, but mostly deep-fried or sautéed in oodles of oil.
As a healthy change from these formats, try this delicious masala gobhi, Not only is this Indian cauliflower curry oil-free and low-calorie, it is also excessively tasty and nutritious, brimming with the goodness of vitamin C, fibre and calcium. Flavored excitingly with a semi-spicy paste, this wholesome zero oil masala gobhi is a brilliant accompaniment to steaming hot parathas.

Curd Rice

Curd rice is a South Indian dish made with precooked rice, Curd, herbs & tempering spices. It is
more often eaten by South Indians as a part of the meal, all round the year. Apart from being gut healthy, Curd rice is also a comforting summer food which keeps the body cool. A lot of people eat it alongside Podi, papad, Pickle & some love to top it with pomegranate arils or raw cucumber & onions and here it is prepared without oil so it’s a healthy option to enjoy.

Zero oil Regular thali

This Zero Oil Thali is complete with a Rajma, Aloo beans, Rice, Roti & Salad. The good part about this Zero Oil Thali is that despite no oil or ghee being used to cook the dishes, they taste just as great and delicious as food cooked with oil. In this Zero Oil Thali you will enjoy the familiar flavors of our regular Indian food and will realize that no oil or ghee has been added at all, and healthy meal as a lunch.

Zero Oil Poha Cutlets

Poha or flattened rice is an ingredient that can be used in many ways. From poha various recipes can be made for breakfast as well as snacks. Making cutlets without oil with them is a novel way of using them. Which is very easy, interesting to make and tastes delicious even without oil.

Zero Oil Oats Cookies

If you love oats and cookies but want a healthier version, you need to try this recipe ASAP! Not only soft-baked but they still have that classic chewy texture of oats in cookie. These are made with healthy ingredient like oats, dates, jaggery, elaichi powder, baking powder, and milk. Homemade option for dessert or a healthy breakfast.

Zero Oil Nutritional Thali

Have you ever think that Thali a proper meal with sprouts veg, aloo- matar, rice, chapatti, salad which can be prepared at home that it without a single drop of oil which not only fulfill your taste buds but also packed with emense nutrients which will accomplish your nutritional needs and healthy for everyone.

These are just a few examples of recipes without oil but we know numerous of them and if you are wondering that you neither know their name nor know how to cook them, so we are here to teach you how you can do that. You can visit our Youtube Channel to know how to do cooking without oil, we have made detailed informative videos on many recipes. We have also created a dedicated playlist for you so don’t have to waste your time to find them and can easily access what you are looking for.

Zero Oil Cooking Process

With the help of our expert chefs, we have come up with over 1000 delicious recipes without using a single drop of oil.

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