30+ Delicious Low Fat Vegan Recipes for 2023
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Do you know what I hate about the low-fat vegan recipes out there? Everything!
Buy any low-fat anything, leave alone low-fat VEGAN anything, chances are high that it will not taste of anything REAL or WHOLESOME.
Made-in-factory goods can never match the taste and the depth of flavor of real food, made in real kitchens.
So, a collection low-fat vegan recipes that are actually delicious, that can be whipped up in our own kitchens, without burning a hole in our pockets.
Healthy low-fat vegan recipes, especially that can be made from ingredients found in your pantry cupboard or your neighborhood grocery store.
That’s the brief.
Easy peasy, right?
Well, easy peasy for you, ‘cos I am the genie of recipes, ready to magic some great low-fat vegan recipes just for your pleasure. (Such a treasure am I!)
Seriously, at HTFU we are fully aware of how tough it is to get tasty low-fat vegan recipes that do not taste plasticky or of nothing!
This is why busy minds got together to come up with this amazing collection of dishes that tick all the boxes: taste, flavor, quick to make, simple ingredients, and above all, vegan and low-fat!
How much fat should I eat on a low-fat diet?
While the exact amount depends on your gender, your data and health/fitness goals, a healthy adult needs anything between 20- 30% of the day’s calories to come from fats.
Anything less than 20% might be too little for your body and more than 30% would tip it over into the other extreme.
So, if you regularly consume 1,500 calories per day, aim to get ~300-400 calories from dietary fats.
A note of caution: while it is tempting to drop fat even lower to lose weight, I would caution you against doing so.
Our body needs fats to function – they help make our hormones, they help us keep warm, absorb fat-soluble vitamins and minerals, give us energy etc.
Eating fats will not cause you to retain fat. So beware of doing too much, going too low.
And so… drumroll….. let’s get right to the low-fat vegan recipes collection!
It has everything from easy breakfast dishes to dreamy mains to lip-smacking desserts! What are you waiting for?
Low-fat vegan breakfast recipes
Fat per serving: 5g
Saturated fat per serving: 0.6g
Bonus: stuck for breakfast ideas and are getting bored of oats or toast? we got you!
Chia breakfast pudding packs a lot of healthy goodness into a small package! Meet tomorrow’s breakfast!
Fat per serving: 9g
Saturated fat per serving: 1g
Bonus: a sweet, tart, and fruity breakfast that’ll fit right into your vegan weight loss plan
Looking for a tasty new porridge recipe? Try bulgur porridge! No oats, just bulgur wheat, drizzled with sweet rhubarb!
Recipe by: HurryTheFoodUp
Fat per serving: 7g
Saturated fat per serving: 1g
Bonus: perfect for breakfast or low-fat dinner
Our delicious vegan take on the trendiest cafe food of the moment, Mushrooms on Toast. It’s perfect for everything from a savory breakfast to a light dinner.
Fat per serving: 7g
Saturated fat per serving: 1g
Bonus: a vegan twist on traditional porridge
Cornmeal porridge is an old-fashioned, lovingly-made breakfast that gets better with every bite. It’s sweet yet savory, smooth yet slightly grainy. It’s a soft porridge bursting with tangy fruits.
Fat per serving: 7g
Saturated fat per serving: 1g
Bonus: say ‘good morning!’ to the social networker of the food world
Revitalize your morning rush with this delicious Bulgur porridge. A naturally sweet (and incredibly tasty) whole-grain breakfast that’s vegan, too!
Recipe by: HurryTheFoodUp
Fat per serving: 9g
Saturated fat per serving: 1g
Bonus: dairy-free, egg-free, vegan
Savory muffins? Are they a thing? well, they are! And super healthy and super duper tasty they are too! Give them a go today, why don’t ya?
Recipe by: HurryTheFoodUp
Fat per serving: 3g
Saturated fat per serving: 1g
Bonus: iron-rich breakfast heading your way!
Hear me out – spinach for breakfast can totally become not just possible, but eminently fanciable. Thanks to our magical smoothie! You’re welcome!
Recipe by: HurryTheFoodUp
Fat per serving: 7g
Saturated fat per serving: 4g
Bonus: oat up a tropical flavour storm in this overnights oats recipe!
Pineapple goes so well with coconut and vanilla, you wouldn’t believe. An excellent choice of milk would be rice milk. Enjoy your Oatmeal!
Fat per serving: 7g
Saturated fat per serving: 1g
Bonus: awesome-tasting muffins that are on the totally well-behaved end of the healthy spectrum
Irresistible Vegan Banana Muffins with Sweet Apple Chunks. A super speedy muffin recipe that proves healthy, eggless snacks are far superior to any others!
Recipe by: HurryTheFoodUp
Fat per serving: 2g
Saturated fat per serving: 0.1g
Bonus: dairy-free, egg-free, vegan
Did you try the savory version? Now try its sweet sibling. Tastes just as yummy – maybe even a bit yummier? You be the judge!
Low-fat vegan mains
Fat per serving: 7g
Saturated fat per serving: 1g
Bonus: nutritious, filling, and hearty main dish
The sexiest lentil stew you have ever eaten. A nutritional powerhouse, this recipe is here to kickstart your year – and your health.
Fat per serving: 6g
Saturated fat per serving: 1g
Bonus: a gorgeous salad that’s chock-ful of goodness
Want a salad that’s vibrant, different, and delicious? This Moroccan Couscous Salad packs SIX portions of fruit and veg! Eat this and you’re well on your way to ten a day!
Fat per serving: 10g
Saturated fat per serving: 2g
Bonus: the perfect vegan weeknight meal for two
A tasty vegan eggplant and tomato pasta with navy beans and kale. Super healthy and super tasty! A great way to sneak in more veg!
Fat per serving: 8g
Saturated fat per serving: 1g
Bonus: a hearty meal of greeny goodness
A British classic, this pea and mint soup is one of the best summer soups for a filling but not overly heavy meal.
Fat per serving: 10g
Saturated fat per serving: 1g
Bonus: so light and refreshing and perfect for warmer weather
Looking for a healthy vegan pasta salad that you can prep ahead? Try our Mediterranean pasta salad for easy lunches and quick weeknight meals.
Fat per serving: 10g
Saturated fat per serving: 2g
Bonus: healthy vegetarian stew – fat, protein & everything in between
After a high protein, high fiber, low-calorie, low-fat vegan dinner? Our Mexican bean stew is the delicious meal for you!
Fat per serving: 2g
Saturated fat per serving: 1g
Bonus: enough protein here to keep you satiated
Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. 40g per bowl. Ready in 7 minutes. Tasty and effective.
Fat per serving: 9g
Saturated fat per serving: 1g
Bonus: speedy noodle dish, packed with vegetables and flavor
Almost as easy as ordering from your favorite takeaway – only much healthier! It’s ready to eat in just twenty minutes and is packed full of vegetables.
Fat per serving: 9g
Saturated fat per serving: 7g
Bonus: simple, one-pot dish
Follow our fool-proof simple cooking steps for the perfect coconut curry lentil soup. Packed with protein, fiber, and a high-summer taste!
Dal Khichdi and Kachumber Salad
Protein: 21g
Calories: 459kcal
Ready in:1 hour
Fat per serving:10g
Saturated fat per serving: 1g
Bonus: the ultimate plant-based comfort food
Dal khichdi is a great weight-loss meal! It’s healthy, light but still filling, and a source of complete protein. Try it now!
Fat per serving: 7g
Saturated fat per serving: 1.1g
Bonus: the crunchy texture goes so well with the sauces!
Gỏi cuốn – these summer rolls are easy, authentic, and require absolutely no cooking. We’ve even included two simple sauces for die-for!
Fat per serving: 8g
Saturated fat per serving: 1g
Bonus: hearty and healthy
It’s the perfect blend of healthy, and nutritious while still being satisfying and full of protein. And it’s totally vegan!
Fat per serving: 3g
Saturated fat per serving: 1g
Bonus: colorful, flavorful, and totally delicious!
Looking for a salad that brings more to the table than leaves? This high-protein bulgur kidney bean salad has you covered!
Recipe by: HurryTheFoodUp
Fat per serving: 3.5g
Saturated fat per serving: 1g
Bonus: yummy, tasty, and super quick
From a bunch of ingredients to a finished dish in 20 minutes? Get outta here! This stew is the easy vegan curry you have been missing!
Recipe by: HurryTheFoodUp
Fat per serving: 3g
Saturated fat per serving: 0g
Bonus: perfect on-the-go dish
Breakfast for dinner? Or dinner for breakfast? Whichever way you look at it, this is a filling and tasty meal that can be pulled together rather easily.
Fat per serving: 2.1g
Saturated fat per serving: 0.2g
Bonus: dairy-free, egg-free, gluten-free, vegan
Damn Delicious Vegan Potato Salad – take your BBQ to the next level with this oil-free recipe of a picnic classic.
Recipe by: HurryTheFoodUp
Fat per serving: 6g
Saturated fat per serving: 1g
Bonus: rice or roti, what would you go with?
That quintessential Indian food, suitable for lunch or dinner, paired with your favorite roti or even leftover brown rice.
Recipe by: HurryTheFoodUp
Fat per serving: 7g
Saturated fat per serving: 1g
Bonus: go wild and cook up your favorite veggies!
So many vegetables, so little time to make. Hit your nutrient and vitamin count for the day with ease.
Fat per serving: 6g
Saturated fat per serving: 1g
Bonus: beans do not have to mean Heinz anymore!
Vegetarian Baked Beans. Thick and full flavored with a moreish tang. Low in calories, ready in 15 minutes, and just as good as the ‘original’ from Heinz!
Sweet low fat vegan recipes
Fat per serving: 1g
Saturated fat per serving: 1g
Bonus: healthy, energizing, delicious
Grab the seriously impressive health benefits from the little purple power balls and get them down you in the tastiest way known to woman or man!
Fat per serving: 5g
Saturated fat per serving: 1g
Bonus: beautifully simple, with only 4 natural ingredients!
You just can’t beat this soft, sweet fruit, topped with delicious cinnamon and crunchy walnuts! Drop a dollop of creamy yogurt on top, drizzle on some syrup and you’ve got the perfect autumn/winter dessert.
Fat per serving: 9g
Saturated fat per serving: 1g
Bonus: yummy AND nutritious? no way!
After a cool and refreshing summery drink that is healthy too? Try our pineapple and spinach smoothie with fresh mint!
Fat per serving: 7g
Saturated fat per serving: 0g
Bonus: fantastic with non-dairy milk!
Take your dates to the next level with these impressively tasty and animal friendly smoothie that’s packed with omega 3s!
Fat per serving: 0.5g
Saturated fat per serving: 0g
Bonus: light, easy, delicious
Pineapple Sorbet with Mint. A refreshing summer sorbet full of fruity goodness, made from just 2 ingredients and ready in 5 minutes. Stacked with vitamins A, C, B6 and no cholesterol!
- 1 can pineapple chunks (1 can = 20oz in juice, or ½ real pineapple)
- 1 cup mint, fresh
- Drain the tin or chop up the real pineapple and put in bowl in freezer (it should take around 2 hours to freeze). Save a few chunks or a ring for garnish.
1 can pineapple chunks
- When it’s frozen use a hand blender or food processor to blend, along with mint (also keep a few mint leaves aside).
1 cup mint, fresh
- If you’re using fresh pineapple then I suggest blending first and freezing after, it seems to work better.
- When nicely mixed, place in bowls and garnish each with the remaining chunks and leaves.
- Serve immediately or put back in freezer until needed.
IF YOU LIKED THIS RECIPE: Then you also need to check out these super easy 3 ingredient cinnamon baked pears! Also, if you’re into scrumptious vegan ice cream creations, have a look into this Raw Vegan Banana Ice Cream eBook by my blogging friend Natalie!
Nutrition Facts
30+ Delicious Low Fat Vegan Recipes for 2023 (Including Puddings!)
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
Fat per serving: 6g
Saturated fat per serving: 1g
Bonus: the perfect pick-me-up for when you need a quick dose of energy
Homemade raw energy bars, just the way they should be. No unnecessary added junk, just good, whole ingredients with an awesome taste and burst of energy!
Why low fat?
Now that we have got the recipes out of the way, let’s have a chat about low-fat foods, especially, low fat vegan foods.
First of all, why low-fat? What does going low-fat get you?
A low-fat diet is when you restrict your fat intake, either in an effort to lose weight (the top reason) or you have been advised so by your medical advisor.
Obesity, heart diseases, high cholesterol, insulin resistance, etc are all diseases that could be positively impacted by a diet with reduced fat.
By reducing fats and increasing protein, adding more whole foods and plenty of fresh veggies and fruits to your diet, all possible on a plant-based diet, your health, and that of your whole family could dramatically improve.
Different types of fat
Fats fall mainly into three categories – monounsaturated fat, saturated fat, and polyunsaturated fat. Of these, monounsaturated and polyunsaturated fats are better, while it isn’t necessary to completely shun saturated fat.
A little bit of sat fat is okay for us, really. But not too much!
It is the fourth kind – trans fats – that are unequivocally bad for you. Trans fats are found predominantly in processed foods and are very bad for our heart. If you need an added incentive to step away from the digestives, then this is it.
Avoid trans fats. Your heart (and arteries!) will thank you!
Low fat vegan questions
Are low-fat vegan foods healthy?
Low-fat vegan foods can be healthy. It depends on where you are sourcing them from.
Factory-made low-fat foods have many fillers added to them to bulk them up. These might not be good for you.
By making your own low-fat vegan meals at home (thanks to wonderful, healthy recipes like the ones in this collection!), you can easily avoid this.
And know what goes into your delicious dinners (and breakfast and lunch) are whole foods, healthy fats, and good carbs, all of which do wonders for your health.
How can vegans eat healthily on a low-fat diet?
By ensuring every meal of yours is stacked high with fresh ingredients – lots of vegetables, fresh greens, healthy fats, good amounts of proteins, and carbs.
For those that do not consume any animal products, our easy vegan recipes are perfectly suited to support your plant-based lifestyle.
Every recipe listed here contains just enough fat to support a healthy metabolism and enough flavor and taste to make eating it a pleasure.
So, there you have it – my collection of low-fat vegan recipes. Which one has caught your fancy already? Do you have a family recipe for one of the dishes in this collection? Let’s talk!
