30 Low Fat Vegan Recipes | Hurry The Food Up

30 Low Fat Vegan Recipes – Less than 8g Fat per Serving

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30 Low Fat Vegan Recipes - Title Image | Hurry The Food Up

If you are looking at cutting down your fat intake, while following a vegan diet, then these 30 low fat vegan recipes are just the ticket!

All of these recipes have less than 8g overall fat per serving, of which less than 3g are saturated. Many of them have only 1g overall!

Low-Fat Vegan Recipes, not No Fat Vegan Recipes

Making low fat vegan recipes is a healthy choice for many reasons. Too much fat in your diet can lead to high cholesterol, which in turn increases your risk of heart disease.

However, it is important to remember that fat itself is not bad and is, in fact, necessary for the healthy functioning of our body.

Fat provides us with lots of energy and helps the body to absorb Vitamins A, D, E and K and it is also the backbone of many of our hormones.

That’s the thing about fats – they’re complicated. There are good fats and bad fats, and while it is important not to have too much fat, it is also important to have enough!

We would also say to take all of this with a pinch of salt – having ‘bad fats’ in your diet isn’t necessarily bad, it’s just all about moderation.

The Facts About Fats

Unsaturated fats are the classic ‘good fats’. For vegans, these are the fats found in, for example, avocados, olive oil and nuts. In these low fat vegan recipes, we have picked recipes with mostly unsaturated fats.

We need unsaturated fats for energy, vitamin absorption and for maintaining healthy cholesterol levels.

The ‘bad fats’ are saturated fats. These can be found in cream, butter, many meats, cakes, and biscuits, among other things. This makes low fat vegan recipes pretty easy to put together – dairy products and meats are already out of the picture!

A diet with too much saturated fat increases the body’s production of bad cholesterol, which is a fatty substance that increases the risk of heart disease and stroke.

That is one of the reasons why we have found low fat vegan recipes with less than 3g saturated fat per serving.

The other reason is that, on a gram for gram basis, fat contains over double the amount of calories compared to carbohydrates and protein, which means by reducing overall fat content you can much more easily reduce the calories in a meal to aid with weight loss – if that’s your thing.

Does that make more sense? Check out the NHS’s guidelines on fat consumption if you want to learn more.

Healthy vegan recipes with low fat content

What ingredients are we looking at using in low fat vegan recipes to maintain healthy levels of unsaturated fat and keep saturated fat low?

You will find a lot of beans and lentils, as these are a great source of protein with a naturally low fat content. Check out this healthy vegan lasagna, which uses lentils instead of meat, and a tofu mix instead of cheese.

For comparison, 1 cup of lentils contains only 0.8g fat, while 1 cup of lean mincemeat contains 21g! As for cheese, 100g cheddar contains 33g fat and 100g tofu, only 4.8g! Seems like the vegan option is a no-brainer!

You will also, of course, find lots of vegetables, which are full of vitamins and fibre, meaning they keep you full for a long time and are low in calories.

Veg can be used to bulk up a dish while keeping the fat and calorie count low!

Low fat sweet treats

We have included some sweet low fat vegan recipes, because cake and biscuits are particular culprits of high saturated fat content!

Fruit is going to be your best friend when making sweet treats with low fat content. The natural sugars in berries and apples make recipes like this blueberry crisp, perfect for satisfying your sugar craving while keeping the fat and calorie count low!

With all these delicious low-fat vegan recipes, you can eat hearty and delicious dinners, while keeping your fat intake at a healthy level!

Savoury Low Fat Vegan Recipes

Sexy Vegan Lentil Stew

Sexy Veggie Lentil Stew - so easy it cooks itself - sexy veggie lentil stew ready to eat #vegetarian #protein | hurrythefoodup.com
Check out the recipe here
4.79 from 38 votes
Ready in: 30 minutes
Recipe by: Cristina Parés & HurryTheFoodUp

Bonus: nutritious, filling, healthy
Fat per serving: 7g
Saturated fat per serving: 1g

The sexiest lentil stew you have ever eaten. A nutritional powerhouse, this recipe is here to kickstart your year – and your health.

Vegan Chickpea Flour ‘Omelette’

30 Low Fat Vegan Recipes - Vegan Chickpea Pancakes | Hurry The Food Up
Check out the recipe here

Ready in: 20 minutes
Recipe by: FatRainbow
Bonus: protein-packed, easy, tasty
Fat per serving: 1.7g
Saturated fat per serving: 0g

If you are vegetarian turned vegan and are missing eggs, this simple vegan chickpea flour omelette is for you. It is completely gluten-free, soy-free and each serving (2 omelette) packs 10 grams of protein and less fat making it ideal for weight loss and calorie counting diets.

Broccoli & Potato Soup

30 Low Fat Vegan Recipes - Broccoli Potato Soup | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: ThePeskyVegan
Bonus: creamy, healthy, full of veg
Fat per serving: 5g
Saturated fat per serving: 1g

This vegan broccoli and potato soup is a delicious bowl of plant-based goodness that is healthy, hearty, and gluten-free.

Low Fat Vegan Mac and Cheese (No Cashews)

30 Low Fat Vegan Recipes- Vegan Mac and Cheese | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: VeryVeganish
Bonus: creamy, delicious, kid-friendly
Fat per serving: 1g
Saturated fat per serving: 0g

Rich, creamy and velvety vegan macaroni and cheese, made using only real whole foods. Totally plant based, vegan, oil-free recipe without cashews. Decadent and gooey, an easy dairy-free substitute for velveeta mac and cheese.

Indian Cucumber Salad (Kachumber)

30 Low Fat Vegan Recipes - Indian Cucumber Salad | Hurry The Food Up
Check out the recipe here

Ready in: 10 minutes
Recipe by: PipingPotCurry
Bonus: fresh, healthy, full of veg
Fat per serving: 1g
Saturated fat per serving: 1g

This healthy satisfying Kachumber salad is so easy and refreshing. Made with chopped onions, tomatoes, cucumbers and seasoned with spices, serve it as a side with any Indian food. It is vegan, oil-free, and gluten-free.

Vegan Jackfruit Chilli

30 Low Fat Vegan Recipes - Vegan Jackfruit Chilli | Hurry The Food Up
Check out the recipe here

Ready in: 45 minutes
Recipe by: PeskyVegan
Bonus: hot, filling, hearty
Fat per serving: 4g
Saturated fat per serving: 1g

This vegan jackfruit chilli is a healthy dinner option combining tender jackfruit chunks with tomatoes, beans, and delicious smoky flavours.

White Bean and Kale Soup

30 Low Fat Vegan Recipes - White Bean and Kale Soup | Hurry The Food Up
Check out the recipe here

Ready in: 35 minutes
Recipe by: TheCleverMeal
Bonus: hearty, healthy, warming
Fat per serving: 4g
Saturated fat per serving: 1g

This hearty white bean and kale soup is chock full of veggies and filling. It’s the kind of soup that warms you up, packed with flavor, health benefits and low calories, too.

Vegan Lentil Shepherd’s Pie

30 Low Fat Vegan Recipes - Lentil Shepherds Pie | Hurry The Food Up
Check out the recipe here

Ready in: 1 hour (prep time 20 minutes)
Recipe by: RunningOnRealFood
Bonus: creamy, filling, protein-packed
Fat per serving: 6g
Saturated fat per serving: n/a

This vegan lentil shepherd’s pie is the ultimate plant-based comfort food. Enjoy this hearty, vegetarian main dish during the holidays or anytime of year for a hot and delicious meal.

Fitness Lentil Bean Salad (25 Min, Vegan)

Check out the recipe here
4.75 from 20 votes
Ready in: 25 minutes

Bonus: protein-packed, fresh, delicious
Fat per serving: 2g
Saturated fat per serving: 1g

Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. 40g per bowl. Ready in 7 minutes. Tasty and effective.

Grilled Tofu Veggie Kebabs

30 Low Fat Vegan Recipes - Tofu Veggie Kebab | Hurry The Food Up
Check out the recipe here

Ready in: 1 hour 40 minutes
Recipe by: APlantifulPath
Bonus: satisfying, healthy, tasty
Fat per serving: 6g
Saturated fat per serving: n/a

These Grilled Tofu Veggie Kabobs are a perfect option for vegan grilling. A wonderful combination of flavors and textures, marinated in teriyaki sauce, and cooked to perfection on the BBQ!

Pasta Primavera

30 Low Fat Vegan Recipes - Pasta Primavera | Hurry The Food Up
Check out the recipe here

Ready in: 25 minutes
Recipe by: VeryVeganish
Bonus: colourful, flavoursome, light
Fat per serving: 2g
Saturated fat per serving: 1g

This vegan angel hair pasta primavera recipe is full of beautiful spring vegetables and herbs. A light, healthy, oil-free pasta dish that’s delicious all spring and summer.

Curried Lentil Soup

30 Low Fat Vegan Recipes - Curried Lentil Soup| Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: RunningOnRealFood
Bonus: warming, filling, protein-packed
Fat per serving: 3g
Saturated fat per serving: 0g

This vegan curried lentil soup is wonderfully nourishing and easy to make in 30 minutes with simple, everyday ingredients.

Goi Cuon – authentic Vietnamese spring rolls

Gỏi cuốn - authentic Vietnamese Spring Rolls - rolls are ready #spring onions #basil | hurrythefoodup.com
Check out the recipe here
5 from 5 votes
Ready in: 30 minutes

Bonus: fresh, crunchy, colourful
Fat per serving: 7g
Saturated fat per serving: 1.1g

Gỏi cuốn – these summer rolls are easy, authentic and require absolutely no cooking. We’ve even included two simple but to die-for sauces!

Vegan Crispy Tofu Tacos

30 Low Fat Vegan Recipes - Vegan Tofu Tacos | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: HealthMyLifestyle
Bonus: crispy, delicious, easy
Fat per serving: 4g
Saturated fat per serving: 1g

Delicious and filling tacos made with crispy tofu and topped with sliced red cabbage, green onions, salsa, lime juice, and cilantro. Packed with protein, fiber and flavor! It comes together in 30 minutes, perfect for taco night or meal prep!

Black Bean and Mango Salad

30 Low Fat Vegan Recipes - Black Bean and Mango Salad | Hurry The Food Up
Check out the recipe here

Ready in: 15 minutes
Recipe by: SpiceCravings
Bonus: flavoursome, sweet, crunchy
Fat per serving: 3g
Saturated fat per serving: 1g

This Black Bean Mango Salad is bursting with sweet mango, savory black beans and tons of crunchy vegetables tossed in lime dressing and ready in 15 minutes!

Stuffed Poblano Peppers

30 Low Fat Vegan Recipes - Poblano Stuffed Peppers | Hurry The Food Up
Check out the recipe here

Ready in: 55 minutes
Recipe by: GFreeFoodie
Bonus: healthy, full of veg, delicious
Fat per serving: 7g
Saturated fat per serving: 2g

Make this delicious Roasted Corn Stuffed Poblano Peppers recipe with your favorite dairy-free cheese or regular cheddar. It’s full of flavor!

Farro Salad with Grilled Vegetables & Tahini Dressing

30 Low Fat Vegan Recipes - Farro Salad with Grilled Vegetables | Hurry The Food Up
Check out the recipe here

Ready in: 55 minutes
Recipe by: CookingCanuck
Bonus: crunchy, full of veg, healthy
Fat per serving: 3.4g
Saturated fat per serving: 0.4g

This vegan farro salad with grilled vegetables & tahini dressing can last for several days in the fridge, making it a great option for meals throughout the week.

Indian Zucchini (Courgette) Curry

30 Low Fat Vegan Recipes -Zucchini Curry | Hurry The Food Up
Check out the recipe here

Ready in: 25 minutes
Recipe by: FitMealIdeas
Bonus: spicy, creamy, healthy
Fat per serving: 6g
Saturated fat per serving: 1g

Try this zucchini curry cooked in Indian style, a perfect weeknight meal which happens to be a vegan, gluten-free, low in calorie and ready under 30 minutes. It is a one-pot curry, creamy in texture, and goes well with Indian flatbread, naan, or rice.

Easy Healthy Vegan Lasagna

30 Low Fat Vegan Recipes - Easy Vegan Lasagna | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: HealthMyLifestyle
Bonus: creamy, delicious, ‘cheesy’
Fat per serving: 1g
Saturated fat per serving: 0g

The BEST vegan lasagna ever that also happens to be the easiest and healthiest. No mock meat and cheese here, just simple whole food ingredients. But don’t be fooled—this healthy plant-based lasagna is full of flavor! You’ll be wanting seconds!

Ready in: 30 minutes
Recipe by: TheHiddenVeg
Bonus: sticky, sweet, delicious
Fat per serving: 8g
Saturated fat per serving: 1g

This easy stir-fried teriyaki tofu bowl is a quick and easy, healthy, flavorful meal that the whole family will love! Plus, it’s gluten-free, vegan, and packed full of veggies, a dish that you can feel good about serving. Serving side includes rice.

The Veggie King

The Veggie King Microwave Baked Potato Recipe| hurrythefoodup.com
Check out the recipe here
5 from 7 votes
Ready in: 20 minutes

Recipe by: HurryTheFoodUp
Bonus: full of veg, easy, delicious
Fat per serving: 7g
Saturated fat per serving: 1g

So many vegetables, so little time to make. Hit your nutrient and vitamin count for the day with ease. No need to spend loads of time doing it, either.

Savoury Vegan Pancakes

30 Low Fat Vegan Recipes -Savoury Vegan Pancakes| Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: FitFoodieNutter
Bonus: easy, delicious, healthy
Fat per serving: 3.4g
Saturated fat per serving: 2.3g

These flavour punching savoury vegan pancakes are packed with a lot of nutritional goodness from courgette, avocado and chickpea flour. They make a perfect savoury meal for brunch, lunch or dinner. Adults & kids approved. Vegan & gluten free.

Vegan Pasta Salad

30 Low Fat Vegan Recipes - Vegan Pasta Salad | Hurry The Food Up
Check out the recipe here

Ready in: 15 minutes
Recipe by: NourishPlate
Bonus: fresh, healthy, colourful
Fat per serving: 4g
Saturated fat per serving: 1g

This quick and easy Vegan Pasta Salad takes less than 20 minutes to make start to finish. It’s made with very simple ingredients that are healthy, colorful, and tasty. And my favorite part is the dressing, the creaminess of the dressing is the reason why we absolutely LOVE this pasta salad.

Sweet Low Fat Vegan Recipes

Beetroot Smoothie – Powerful yet Smooth(ie)

Beetroot Smoothie - Powerful yet Smooth(ie) - beetroot smoothie all ready to enjoy #vegetarian #apple | hurrythefoodup.com
Check out the recipe here
5 from 5 votes
Ready in: 4 minutes
Recipe by: HurryTheFoodUp

Bonus: healthy, energising, delicious
Fat per serving: 1g
Saturated fat per serving: 1g

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 Free Apple Crisp

30 Low Fat Vegan Recipes - Apple Crisp | Hurry The Food Up
Check out the recipe here

Ready in: 1 hour 15 minutes (prep time 30 minutes)
Recipe by: APlentifulPath
Bonus: healthy, delicious, basically fat-free
Fat per serving: 1.5g
Saturated fat per serving: 0g

This Fat Free Apple Crisp is the perfect fall dessert. The tart apples and sweet crunchy oatmeal topping are simply divine – especially with a scoop of dairy free vanilla ice cream.

Berry Smoothie Bowl

30 Low Fat Vegan Recipes - Berry Smoothie Bowl| Hurry The Food Up
Check out the recipe here

Ready in: 10 minutes
Recipe by: Cooktoria
Bonus: sweet, tart, healthy
Fat per serving: 6g
Saturated fat per serving: 1g

This creamy Banana Berry Smoothie Bowl is the perfect summer treat. Sweet, tart, and refreshing, it’s a tasty and healthy way to start the day.

Delicious Date Smoothie

Delicious Date Smoothie - Vegan, high in Omega 3 - perfect date smoothie ready to munch #easy #banana | hurrythefoodup.com
Check out the recipe here
4.79 from 14 votes
Ready in: 3 minutes
Recipe by: HurryTheFoodUp

Bonus: creamy, energising, natural sugars
Fat per serving: 7g
Saturated fat per serving: 0g

Delicious Date Smoothie – take your dates to the next level with these impressively tasty and animal friendly smoothie that’s packed with omega 3s!

Oil Free Blueberry Crisp

30 Low Fat Vegan Recipes - Blueberry Crisp | Hurry The Food Up
Check out the recipe here

Ready in: 1 hour 5 minutes (prep time 10 minutes)
Recipe by: RunningOnRealFood
Bonus: tart, crispy, naturally sweet
Fat per serving: 1.1g
Saturated fat per serving: n/a

This gluten-free and vegan blueberry crisp features an oil-free crumble piled on top of sweet, gooey blueberries. This is the ultimate Summer dessert!

Mango Smoothie

30 Low Fat Vegan Recipes - Mango Smoothie | Hurry The Food Up
Check out the recipe here

Ready in: 10 minutes
Recipe by: GoHealthyEverAfter
Bonus: refreshing, healthy, fruity
Fat per serving: 2g
Saturated fat per serving: 0.1g

A mango smoothie without sugar that’s ultra-creamy, sweet and dairy-free. A perfect breakfast to start a healthy day, post-workout energizing drink or anytime snack.

Pineapple Sorbet With Mint (5 Min, Vegan)

Check out the recipe here
4.5 from 2 votes
Ready in: 5 minutes

Bonus: light, easy, delicious
Fat per serving: 0.5g
Saturated fat per serving: 0g

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!

Print Pin
5 from 2 votes
Course Dessert, Snack
Cuisine Vegan, Vegetarian
Time 5 minutes
Prep Time 5 minutes
Total Time 5 minutes
Servings 4
Calories 81kcal

Ingredients

  • 1 can pineapple chunks (1 can = 20oz in juice, or ½ real pineapple)
  • 1 cup mint, fresh

Instructions

  • 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.
  • When it’s frozen use a hand blender or food processor to blend, along with mint (also keep a few mint leaves aside).
  • 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.

Nutrition

Nutrition Facts
30 Low Fat Vegan Recipes – Less than 8g Fat per Serving
Serving Size
 
169 g
Amount per Serving
Calories
81
% Daily Value*
Fat
 
0.5
g
1
%
Sodium
 
16
mg
1
%
Potassium
 
355
mg
10
%
Carbohydrates
 
20
g
7
%
Fiber
 
5
g
21
%
Sugar
 
11.8
g
13
%
Protein
 
2
g
4
%
Vitamin A
 
2050
IU
41
%
Vitamin C
 
88.3
mg
107
%
Calcium
 
110
mg
11
%
Iron
 
6.1
mg
34
%
* Percent Daily Values are based on a 2000 calorie diet.

Hopefully you now know how to prepare some delicious low fat vegan recipes. Let us know in the comments which of these recipes was your favourite!

About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food. And I plan to share it!

This article has been medically reviewed by James Bell

Healthy, nutritious and absurdly tasty food? That’s what I’m all about. I love recipes which are full of flavour but are good for you too. My job in family medicine led me to become a nutrition professional as well, with an aim to get people healthier just by the food they eat.

2 comments

  1. Bhawana Kumar

    5 stars
    Thank you Dave for including zucchini curry. I will share on Insta and pin. Thanks so much for creating such wonderful roundups.

    • Thank you too, Bhawana! Very kind of you to share such a great recipe with us. Shows just how great food can be with so little fat!

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