22+ Delicious Low-Fat Vegan Recipes (HCLF) (2024)

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Make these easy low-fat vegan recipes for the whole family or during meal prep! Find quick weeknight meals, portable lunch ideas and filling breakfast recipes in this collection.

Can you enjoy delicious food while reducing your fat intake? These easy low-fat vegan recipes will convince you that this is totally possible.

The following collection features completely oil-free recipes, some of which are also low-calorie, but everything’s really satisfying and approachable. Read more about a high-carb low-fat diet here!

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free 7-day vegan meal plan

Your next week of eating is planned out with these quick and delicious vegan bowls, meal prepping steps & full grocery list.

Eating lower-fat dishes can help with weight management and certain health issues. Plus, oil-free cooking is super easy, too!

If you’re interested in higher protein recipes, find everything from breakfast to snacks, full meals and desserts on our website.

Enjoy the following low-fat vegan recipes and don’t miss out on our printable aloo gobi at the end of this article!

Breakfast ideas

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Strawberry Bean Smoothie

This creamy and refreshing smoothie takes only minutes to make and features not only fruit but also a handful of veggies and even white beans!

It’s wonderfully filling, satisfying and great for meal prep.

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Oil-Free Date Granola

Make this low-fat cinnamon date granola without any oil or refined sugar! It’s a super healthy and tasty breakfast option that makes your kitchen smell fantastic and stores well for many weeks.

Enjoy with some plant-based milk and fruit in the morning.

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Healthy Blueberry Muffins

These tasty vegan blueberry muffins are like baked oatmeal in cups! Made with whole grain oats, this low-fat breakfast is gluten-free and sweetened only with dates.

You can enjoy them as a snack, too!

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Sweet Potato Smoothie Bowl

Move over traditional smoothie bowls and meet our creamy sweet potato smoothie bowl base topped with tropical fruit!

It’s much more filling thanks to complex carbs yet low in fat and so satisfying.

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Chocolate Overnight Zoats

These chocolate overnight oats require only a handful of ingredients and 8 minutes of prep time to make!

Store them in the fridge overnight and grab a delicious breakfast in the morning.

Lunch & dinner

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Healthy Vegan Bean Burrito

These tasty and filling bean burritos feature brown or white rice, beans of your choice and delicious veggies.

It’s a simple meal prep-friendly recipe that’s highly customizable and decently high in plant-based protein.

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Healthy Vegan Pizza Rolls

The only thing that’s better than pizza is pizza rolls. Fun, tasty and easy to make, they are a must at any party and will convince even the pickiest of eaters to consume more veggies.

These are about the healthiest pizza rolls you can make! Featuring whole grain flour and a whole bunch of veggies in the flavorful sauce, they are high in essential nutrients, fiber and super tasty.

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Vegan Sweet Potato Nourish Bowl with Chickpeas

This spiced and roasted chickpea sweet potato nourish bowl is quickly assembled with fresh veggies and a creamy homemade sun-dried tomato hummus! Perfect for a healthy, high-protein weeknight dinner.

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Easy Mushroom Pea Risotto

Rice is one of the staple foods on a low-fat vegan diet — it’s tasty, filling, versatile and cheap! You can use it for Asian, Mexican or Italian recipes, such as this easy one-pot pea and mushroom risotto.

No oil, no dairy, no problem — this 30-minute weeknight dinner is perfectly creamy, comforting and healthy at the same time. Use your favorite seasonal veggies to make this dish!

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One-Pot Pasta Marinara

This one-pot marinara requires only 10 minutes of hands-on time and is so easy to put together.

Using the vegetables of your choice, tomato sauce and your favorite short pasta, this high carb low-fat vegan dinner is highly customizable and really family-friendly.

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Vegan Collard Green Wraps

Who doesn’t love a colorful, portable lunch? Our meal prep-friendly plant-based wraps are the perfect grab-and-go meal, made with crunchy collard greens, millet, roasted veggies and satiating chickpeas.

Instead of using flour tortillas as a vehicle for your veggies, you can turn things around and use collard greens with some starchy goodness inside!

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Roasted Sweet Potato Arugula Salad

Heavenly roasted sweet potato cubes, satiating lima beans and crunchy fresh veggies on a bed of greens — that’s how you make a kickass high carb low-fat vegan salad bowl!

While this recipe features lots of vegetables, we included enough satiating high carb whole starch foods in the form of beans and sweet potatoes, rounding up the flavor with some sweet mustard dressing made with dates.

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Delicious Buffalo Cauliflower Tacos

Crispy buffalo cauliflower meets crunchy chickpeas for a plant-based protein punch, beautifully layered on a bed of greens and drizzled with low-fat tofu ranch.

These scrumptious and crowd-pleasing tacos are bursting with flavor and are made with all the whole food plant-based goodness you want in a satisfying dinner.

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Vegan Lentil Carrot Soup

There’s nothing better than a pot of hot, fragrant and cozy vegan soup on a cold day!

This easy-to-make and nutritious dinner idea is protein-packed, great for batch cooking and full of delicious flavors. Made from only whole foods, it has only 2 grams of fat per 260-calorie serving!

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Easy Baked Ratatouille

Best prepared when Summer veggies are in season, this colorful high-carb low-fat dinner can be made in the oven or as a simplified stovetop version.

It’s nutritious, low in calories and loaded with fresh aromatic herbs. If you’re looking for a fun-to-make vegan recipe that is sure to impress your guests, this is it! Serve with herbed millet or rice.

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Mediterranean Pasta Salad

Whether it’s a hot Summer day, picnic or potluck time or you just want to meal prep a few days in advance, this Mediterranean pasta salad ticks all of the boxes.

Loaded with color, flavor and nutrients, this crowd-pleasing and scrumptious vegan pasta salad features cucumber, tomatoes, bell pepper, chickpeas, quinoa, artichokes, olives and a creamy vegan yogurt dressing.

Snacks & treats

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Oil-Free Roasted Chickpeas

Skip the bag of fatty chips and make these roasted chickpeas instead! They are a super low-fat, crispy and fun snack.

Coated with spicy chili and lime flavors, they are such satisfying party food.

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Chocolate Mango Smoothie

This creamy vegan mango chocolate smoothie combines two deliciously sweet and refreshing layers in one glass and makes for a fun and tasty treat!

It’s packed with healthy ingredients, family-friendly and especially delicious during summer.

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Crispy Baked Vegetable Chips (Oil-Free)

Make these baked vegetable chips for a fun and oil-free family-friendly treat! This easy recipe is customizable, flavorful and perfect for your favorite dipping sauces like ranch, sour cream or ketchup.

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Healthy Carrot Cake Bites

Made with whole grain flour, shredded carrots and applesauce, these low-fat vegan carrot cake bites are incredibly healthy!

Sweetened with brown sugar and full of cozy spices, they are so crowd-pleasing — especially when topped with homemade cashew frosting.

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Sugar-Free Apple Crumble

Bake this easy and flavorful apple crumble for a healthy, family-friendly dessert! It’s sugar-free, low in fat and tastes fantastic fresh out of the oven.

Plus, this crumble makes for a great leftover breakfast idea the next morning!

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Cheesy Roasted Broad Beans

These roasted broad beans are oil-free, low in fat, vegan and protein-packed!

Coated in delicious spices, they make for a crowd-pleasing cheesy snack you can serve during parties or top salads and soups with.

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Fluffy Chocolate Mousse

Made with chickpea liquid (aquafaba) and protein-rich silken tofu, this quick vegan chocolate mousse is such a great treat!

It’s sweetened only with dates and can be topped with fresh fruit of your choice.

More healthy vegan recipes

Explore our website for more delicious goodness and check out these recipe collections next!

  • 30+ Light Dinner Ideas
  • 20+ Sauteed Vegetables Recipes
  • 22+ Summer Salads
  • 40+ Best Vegan Wraps

Did you like these low-fat vegan recipes and try our aloo gobi? Share with us in the comments below, leave a rating and Pin the recipes here.

22+ Delicious Low-Fat Vegan Recipes (HCLF) (25)

22+ Delicious Low-Fat Vegan Recipes

Yield: 2 servings

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Make these easy low-fat vegan recipes for the whole family or during meal prep! Find quick weeknight meals, portable lunch ideas and filling breakfast recipes in this collection. The following Indian curried potato and cauliflower Aloo Gobi is ready in under an hour, super flavorful and perfect for meal prep.

Ingredients

Aloo Gobi

  • 1 lb potatoes (450 g), cubed
  • 2 cups cauliflower (210 g), chopped into small florets
  • 1 yellow onion, diced
  • 2 garlic cloves, minced
  • 1-inch piece of ginger, minced
  • 1 tsp cumin
  • ½ tsp curry powder
  • ½ tsp turmeric, ground
  • ½ tsp red pepper flakes
  • ¼ tsp smoked paprika
  • 1 15-oz (425 g) can chopped tomatoes
  • 3 tbsp fresh cilantro, chopped
  • Salt and pepper to taste
  • Vegan yogurt (to garnish)

Instructions

  1. Preheat your oven to 400° F (200° C) and line a large baking sheet with parchment paper.
  2. Arrange cubed potatoes and cauliflower on the prepared baking sheet in a singer layer and season with salt and pepper to taste. Place them into the oven and roast for around 15 minutes, until the potatoes and cauliflower are slightly tender. It’s okay if they aren’t all done yet – they will finish cooking on the stovetop.
  3. Add onion, garlic, and ginger with a splash of water to a medium pot and place over medium heat. Cook, stirring occasionally, until the onion is soft and translucent, around 4-5 minutes.
  4. Add cumin, curry powder, turmeric, red pepper flakes, and smoked paprika. Cook and stir for 1-2 more minutes, until the spices become fragrant.
  5. Add the canned tomatoes, roasted potatoes and cauliflower as well as more water so that everything is covered in liquid.
  6. Cover with a lid and cook for 10 minutes until the potatoes and cauliflower are fork-tender.
  7. Remove from heat, divide between serving bowls and garnish with fresh cilantro and a dollop of vegan yogurt.

Notes

  • This Aloo Gobi can be enjoyed on its own or alongside some rice, green salad or freshly baked bread!
  • For a creamier version, add some coconut milk towards the end of the cooking process.
  • If you don’t have an oven (or don’t want to use it), you can just cook the potatoes and cauliflower in the pot alongside the spices for the additional 15 minutes they would take in the oven.
  • Find more high-carb low-fat vegan recipes in the article above and on our website!
Nutrition Information:

Yield: 2Serving Size: ½ recipe
Amount Per Serving:Calories: 446Total Fat: 3gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 241mgCarbohydrates: 98gFiber: 21gSugar: 32gProtein: 17g

Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!

Please rate & share if you like this!

Leave a comment on our blog or share on Pinterest or Instagram.

22+ Delicious Low-Fat Vegan Recipes (HCLF) (2024)

FAQs

What is the Hclf diet? ›

High-Carbohydrate, Low-Fat (HCLF) diets, or the more “traditional” dietary approach for endurance athletes, typically consists of a carbohydrate intake of around 45 to 65 percent or more of total daily caloric intake (about five to 12 grams/kilogram of body weight/day) and a fat intake of 20 to 35 percent of total ...

What is a low-fat vegan diet? ›

All of these experts present varying views on a central theme: The optimal diet focuses on whole plant foods, such as pulses, whole grains, nuts, seeds, fruits, and vegetables, and eliminates animal foods and processed foods, including refined oils, sugars, and grains—essentially a low-fat vegan diet.

How much fat should a high carb low-fat vegan eat? ›

The goal is to keep fats between 20-30g/day. This seems to be critical for achieving changes in insulin sensitivity.

What are the macros for the HCLF diet? ›

The macro breakdown is about 75 to 80 percent carbs, 10 to 15 percent protein, and 10 to 15 percent fats.

How much fat is in Hclf? ›

High carb low fat diet types aren't fussy genetically but are best suited to a high carbohydrate diet to complement their training schedules. Follow the 80:10:10 rule and aim for 80% whole food carbohydrate, 10% fat and 10% protein of your daily calorific intake.

What is a Hclf vegan lifestyle? ›

How To Eat HCLF Vegan
  • Emphasize Whole Plant Foods. Whole plant foods should form the foundation of your HCLF vegan diet. ...
  • Prioritize Carbohydrates. ...
  • Limit Fat Intake. ...
  • Stay Hydrated. ...
  • Plan Balanced Meals. ...
  • Include Adequate Protein Sources. ...
  • Experiment with Flavorful Recipes. ...
  • Listen to Your Body.
Jan 30, 2024

Is Peanut Butter vegan? ›

The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.

Can I go vegan without losing weight? ›

Any weight effects you experience when you go vegan will depend on how you eat. If you opt for vegan junk food—or totally overdo it on simple carbs instead of complex carbs like potatoes and brown rice—you could gain weight.

How can a vegan lose 20 pounds? ›

Losing Weight on a Plant-Based, Vegan Diet: Tips for Success
  1. Master the Concept of Calorie Density.
  2. Cut Out Added Oil.
  3. Load Half Your Plate With Nonstarchy Veggies.
  4. Avoid Liquid Calories.
  5. Eat Lots of Fiber-Rich Foods.
  6. Watch Out for Vegan Junk Foods.
  7. Get Moving.
Nov 7, 2019

What is the best source of fat for vegans? ›

Sources of omega-3 fatty acids suitable for vegans include:
  • ground linseed (flaxseed) oil.
  • vegetable (rapeseed) oil.
  • chia seeds.
  • shelled hemp seeds.
  • walnuts.

Which is better for weight loss vegan or low-carb? ›

Both keto and plant-based have been shown to help with weight loss and in the short-term, keto wins for overall pounds lost. However, when it comes to fat loss, sustainable weight loss and compliance, nutrient-density, and overall health benefits, a plant-based diet comes out on top.

Does being vegan speed up your metabolism? ›

Did you know, that a vegan diet can significantly contribute to boosting your metabolic function? This is not only helpful for our physical and psychological health, but also influences weight loss goals.

What are high carb snacks for vegans? ›

Lentils, peas, chickpeas, beans and edamame

These foods are great carbohydrate sources rich in protein, fiber, and nutrients such as iron, magnesium, and folate.

What is the difference between Hclf and LCHF? ›

The primary macronutrient targets for LCHF and HCLF were expressed as both a percentage of total daily energy intake and daily gram intake: LCHF: < 50 g/day carbohydrate, 75–80% fat, 15–20% protein; HCLF: 60–65% carbohydrate, 20% fat, 15–20% protein (Table 1).

What foods should I avoid carbohydrates? ›

Here are a few examples of high-carb foods that you should avoid: bread, pasta, rice, potatoes, and sugar-filled snacks like candy bars and cakes. By cutting out these types of foods, you'll be on your way to achieving the healthy body and mind you've been searching for.

What does HCLF mean? ›

What is an HCLF Vegan? ​A High Carb Low Fat (HCLF) Vegan eats a high percentage of their calories as carbohydrates while reducing other things such as fat and sodium.

Does a high carb low fat diet work? ›

But a 2018 study of people considered having overweight shows that a plant-based high-carb, low-fat diet has beneficial effects on weight and body composition.

Can you lose weight on a high carb vegan diet? ›

A low-fat, high-carb vegan diet could speed weight loss by increasing the calories you burn after eating, without having to exercise. Researchers from the Physicians Committee for Responsible Medicine and Yale School of Medicine studied 244 overweight adults during a 16 week diet.

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