Thanksgiving is often associated with heavy dishes, rich gravies, butter-laden sides, and desserts that leave you feeling overstuffed by the end of the day. But what if you could enjoy a delicious, festive feast that’s completely free from added oils — without sacrificing flavor, comfort, or tradition? That’s the beauty of oil free vegan Thanksgiving recipes. They rely on whole foods, creative cooking techniques, and natural flavors to create a dinner that nourishes your body while still offering the warm, cozy feeling we all crave during the holiday season.
Whether you’re eating oil-free for health reasons, prefer whole-food plant-based cooking, or simply want a lighter holiday meal, it’s completely possible to build a Thanksgiving menu that’s both satisfying and aligned with your wellness goals. Cooking without oil doesn’t mean giving up crispy textures, rich flavors, or the sense of indulgence that makes Thanksgiving special. In fact, whole-food alternatives often bring out deeper, more vibrant flavors that get lost under heavy fats or processed ingredients.
In this guide, you’ll find appetizer ideas, hearty mains, comforting sides, and naturally sweet desserts — all made without oil. These dishes are ideal whether you’re hosting the entire holiday meal or contributing a dish to share. And if you want a festive way to celebrate your plant-based lifestyle, you can explore organic cotton vegan-themed t-shirts from The Dharma Store — perfect for Thanksgiving cooking or gifting.
Let’s build your healthy, flavorful, oil-free vegan Thanksgiving menu step by step.
Why Choose Oil-Free for Thanksgiving?
Before diving into the recipes, it helps to understand why many people prefer cooking oil-free during the holidays.
1. Lighter, more energizing meals
Oil-free recipes rely on the natural richness of whole ingredients, allowing you to enjoy Thanksgiving dinner without feeling weighed down.
2. Greater nutrient density
Cooking without oil encourages the use of herbs, spices, vegetables, and legumes that naturally boost flavor and nutrition.
3. Better control over ingredients
Oil-free dishes minimize processed elements and prioritize whole foods, giving you full control over what goes into your meal.
4. Safer for mixed dietary needs
If you’re serving people with diverse health goals or restrictions, oil-free vegan dishes are often universally accommodating.
Cooking without oil can feel intimidating at first, but once you learn a few techniques — roasting with broth, sautéing with water or vinegar, using nut-based sauces — it becomes second nature.
Oil-Free Vegan Thanksgiving Appetizers
Start your holiday gathering with appetizers that are flavorful, colorful, and wholesome. These dishes are satisfying without being heavy, making them perfect for grazing before the main meal.
1. Oil-Free Butternut Squash Soup Shooters
Small servings of creamy soup make an elegant start to Thanksgiving — and this butternut squash version is naturally rich without any added fats.
What makes it special:
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Roasted squash (roasted without oil using broth)
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Aromatics like garlic and onion
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Warm spices like cinnamon, nutmeg, and smoked paprika
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Blended until velvety smooth
Serving idea:
Pour into small mugs or shot glasses for a fun, appetizer-style presentation.
2. Creamy White Bean and Rosemary Dip
This dip replicates the richness of a traditional bean dip but uses no oil. The secret is blending warm white beans with garlic, lemon, and a touch of tahini.
Flavor highlights:
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Rosemary adds festive, savory notes
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Tahini adds creaminess without oil
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Serve with sliced vegetables, baked pita, or whole-grain crackers
This dip tastes especially cozy when warmed slightly.
3. Crispy Oil-Free Potato Bites
Potatoes crisp beautifully without oil when baked at high heat. Toss with vegetable broth, smoked paprika, garlic powder, and herbs for a crunchy, addictive appetizer.
Why guests love it:
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Crispy edges
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Fluffy interior
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Familiar flavor profile that feels festive and comforting
Bake on parchment paper for the best texture.
Oil-Free Vegan Main Dishes for Thanksgiving
The main course is the star of your Thanksgiving table. These hearty, centerpiece-worthy dishes are 100 percent oil-free and bursting with fall flavors.
4. Lentil and Vegetable Holiday Loaf
A plant-based loaf is a classic choice for vegans at Thanksgiving. This oil-free version uses lentils, oats, mushrooms, carrots, and herbs to create a hearty, sliceable entrée.
Features:
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Dense, savory, and satisfying
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Naturally binding ingredients
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Deep holiday flavors from sage and thyme
Pair it with an oil-free mushroom gravy for an extra dose of comfort.
5. Stuffed Acorn Squash With Quinoa Festival Filling
Acorn squash makes an impressive main dish without any added oils. Roast halves of acorn squash using broth, then fill with a vibrant mix of quinoa, cranberries, kale, and pumpkin seeds.
Why it shines:
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Beautiful presentation
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Sweet and savory balance
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A complete meal in one
This dish is ideal for hosts cooking for guests with mixed diets.
6. Mushroom and Walnut Wellington (Oil-Free Version)
While traditional Wellington recipes involve butter and pastry, you can create an oil-free version using whole-grain wraps, mashed beans, and an aromatic mushroom filling.
Why it feels luxurious:
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Rich umami from mushrooms
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Crunchy exterior
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Gorgeous presentation that impresses every time
This makes an excellent centerpiece for your feast.
Oil-Free Vegan Side Dishes for Thanksgiving
Side dishes are the heart of a Thanksgiving dinner — and these oil-free versions deliver comfort and flavor without added fats.
7. Garlic Mashed Potatoes Without Oil
Mashed potatoes can be just as creamy without butter or oil. Use a combination of:
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Steamed potatoes
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Warm unsweetened plant milk
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Roasted garlic
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A touch of nutritional yeast for depth
The result is fluffy, savory, and crowd-pleasing.
8. Green Bean Almondine (Oil-Free Twist)
This oil-free rendition uses:
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Steamed green beans
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Toasted almonds roasted without oil
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Lemon zest
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Garlic
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A splash of broth for finishing
Light, bright, and satisfying.
9. Oil-Free Roasted Brussels Sprouts
Yes, you can roast Brussels sprouts without any oil. Use a mix of vegetable broth, maple syrup, and mustard to create caramelization and depth.
Tips:
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Roast at high heat
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Shake the pan to prevent sticking
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Add dried cranberries for extra color and sweetness
10. Herb-Infused Wild Rice Pilaf
A classic Thanksgiving grain dish made richer with mushrooms, celery, onions, and fresh herbs, all sautéed with broth instead of oil.
Why it works:
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Deep flavor from herbs
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Nutty texture
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No heaviness
It pairs perfectly with any oil-free main dish.
11. Sweet Potato Casserole Without Oil or Butter
Create a luscious sweet potato filling using:
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Steamed sweet potatoes
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Cinnamon and maple syrup
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A splash of plant milk
Top with a crunchy oat and pecan crumble made without oil.
Oil-Free Vegan Gravy and Sauces
Sauces bring the meal together and add richness without using oils or fats.
12. Oil-Free Mushroom Gravy
Made with:
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Mushrooms
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Garlic
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Thyme
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Vegetable broth
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A little flour or arrowroot for thickening
It’s earthy, rich, and perfect over potatoes, squash, or a holiday loaf.
13. Cashew Cream Sauce With Lemon and Garlic
Blend soaked cashews with:
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Lemon
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Garlic
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Water or broth
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Nutritional yeast
This sauce adds creaminess to vegetables or grains without using oil.
14. Cranberry Orange Sauce Without Added Sugar
Sweeten cranberries naturally with:
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Orange juice
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Maple syrup
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Cinnamon
This fresh, tangy sauce is a wonderful complement to savory dishes.
Oil-Free Vegan Desserts for Thanksgiving
Desserts don’t need oil to taste indulgent. These treats are naturally sweet, wholesome, and satisfying.
15. Oil-Free Pumpkin Pie Bars
Make a date-sweetened crust using oats and nuts, then top with a creamy pumpkin layer made with pumpkin purée, spices, and a splash of plant milk.
Why it works:
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Easier than making a full pie
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Perfect for portioning
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Naturally sweet and warming
16. Cinnamon Baked Apples With Nut Crumble
Core apples and stuff them with:
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Oats
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Pecans
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Cinnamon
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Maple syrup
Bake until tender for a nostalgic, comforting dessert.
17. Chocolate Sweet Potato Pudding
Blend cooked sweet potatoes with:
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Cocoa powder
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Vanilla
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Maple syrup
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Plant milk
It’s creamy, rich, and unbelievably healthy.
Tips for Cooking Oil-Free on Thanksgiving
Cooking without oil doesn’t need to be complicated. These strategies help every dish taste its best.
Sauté with broth or water
Add a tablespoon at a time to prevent sticking.
Roast vegetables at high heat
Between 425°F and 450°F works best.
Use nonstick parchment
This prevents sticking and promotes caramelization.
Build flavor with herbs and spices
They become essential when you’re not relying on oil.
Use creamy whole foods
Cashews, white beans, and sweet potatoes help create richness.
Sample Oil-Free Vegan Thanksgiving Menu
If you want to build a cohesive menu quickly, try this combination:
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Butternut squash soup shooters
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Lentil vegetable loaf
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Oil-free roasted Brussels sprouts
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Garlic mashed potatoes
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Herb wild rice pilaf
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Cranberry orange sauce
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Pumpkin pie bars
This meal feels festive, abundant, and comforting — all without added oils.
Final Thoughts
With the right techniques and a little creativity, oil free vegan Thanksgiving recipes can be just as cozy, flavorful, and satisfying as traditional holiday dishes. By relying on whole ingredients, aromatic herbs, and natural textures, you can craft a feast that leaves you energized instead of exhausted.
Whether you’re hosting or bringing a dish, these recipes make it easy to celebrate in a way that aligns with your health, values, and love of great food. And if you want to show off your plant-based pride this holiday season, explore vegan t-shirts made from organic cotton at The Dharma Store — perfect for cooking, hosting, or gifting.