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Ultimate Guide to Vegan Oil Free Dressings, Sauces, and Spreads (+ Our Top 20 Recipes)

Written by MamaSezz Team
vegan oil free dressing

Quick Take

One of the best ways to make any plant-based dish shine? It's all about the vegan sauce, baby. Here is your MamaSezz guide to becoming a pro whole food plant based sauce maker, from oil free salad dressing to our favorite sandwich spreads.

We've got you, easy plant-based recipes and all. Each easy vegan recipe listed is oil free, gluten free, refined sugar-free, and absolutely delish.

(PSA: Those who think being plant-based is bo-ring clearly aren't on their sauce game.) 

On This Page

Get 10% off MamaSezz oil free salad dressing

Our #1 trick to make any oil free dressing and sauce delicious

10 oil-free vegan sandwich spread recipes

7 sauces and oil free salad dressings to keep in your fridge

Make it easy on yourself: try these ready-made MamaSezz Oil-Free Dressings

BONUS: Our favorite gravy recipes

Key Takeaways

Before We Begin: 10% OFF Oil Free Vegan Dressing

Get a different oil free salad dressing each week with your MamaSezz Guaranteed Weight Loss Bundle. All MamaSezz dressings are oil free, nutrient-rich, and packed with flavor, like our MamaSezz Ranch Dressing, MamaSezz Pecan Balsamic Dressing, and MamaSezz Awesome Sauce.

Use the code CHEF to get 10% off your bundle. Order your MamaSezz Weight Loss Bundle now. 

Our #1 Hack to Make any Oil Free Dressing and Sauce Delicious

Try and stick to: F.A.S.S. (the whole food way).

Fat - avocado, nuts, seeds, olives

Acid - vinegar, citrus

Sweet - fruit, dried fruit, maple syrup, caramelized veggies

Salt - salt, liquid aminos, Tamari or soy sauce, celery 

Are your oil free salad dressings and sauces tasting a little bland? Make sure you have 1 of each F.A.S.S. in your dish! If it’s a savory dish, adding a blended date, dried fruit or a drop of maple syrup to the sauce or dressing can help you complete the flavor. 

10 Vegan Oil Free Sandwich Spread Recipes You Need to be Making

A plant-based sandwich is so much more than bread, lettuce, and tomato. A delicious oil free spread can make or break your lunch. They are what give veggie sandwiches the density and depth that they tend to lack without cheese (especially if you're new to plant-based eating!). Make a huge batch of one of these spreads at the beginning of the week, and enjoy as dips, on sandwiches, or in salads. You start to crave these oil-free recipes that are also vegan, plant-based and whole food! 

Feel free to generously add these vegan oil-free sandwich spreads to both slices of bread:

1. Creamy Green Avocado Oil-Free Hummus

creamy green hummus

Torn between guac and hummus? Try this extra creamy green avocado
hummus instead and get the best of both worlds. Tahini, white beans, and avocado are the key to this incredibly smooth dip, while spinach gives it it’s bright green color (and extra nutrients)! Enjoy with raw red peppers and carrots, or spread onto a veggie-packed sandwich. Get the Creamy Green Avocado Oil-Free Hummus recipe here. Pro tip: You can never have too much garlic. 

2. Vegan Avocado Mayo

avocado mayo

Blend together until smooth:
1 ripe avocado (get our tips for picking the best ripe avocado)
½ teaspoon of sea salt
½ teaspoon of garlic powder
1 Tablespoon lemon juice
1 Tablespoon Dijon
a dash of black pepper
a few Tablespoons of water

3. Oil-Free Cashew Cream Cheese

Cashew cream cheese


This easy vegan recipe recipe has only 6 ingredients (including water) and it lasts in the fridge for up to 5 days so you can enjoy all week long. Get the recipe for oil-free cashew cream cheese here

4. Oil-Free Bean Spread

bean spread

Blend or mash any bean with sea salt or your favorite spices to make an easy oil-free bean spread. (Need to eat less sodium? Here are some of our favorite salt-free seasonings to try!)

5. Oil-Free Vegan Lemon Spinach Artichoke Dip

vegan spinach artichoke dip

Another easy vegan recipe we can't get enough of! This plant-based lemon spinach artichoke dip can be eaten traditionally, with your favorite oil-free chips or pita...or added to a hefty vegan sandwich. Get the recipe for oil-free vegan artichoke dip here.

6. Oil-Free Vegan Spinach Dip with Mama's Mac Sauce

vegan spinach dip with mama's mac

The vegan spinach dip you’ve been dreaming of since you kicked dairy to the curb. This Vegan Spinach Dip with MamaSezz Mama's Mac Sauce is creamy, dreamy...and packed with plant-based protein and fiber. Oh, and it's ready in 3 minutes. Get recipe for oil-free vegan spinach dip with Mama's Mac Sauce

7. Simple Guacamole 

Guac isn't just for chips! This simple guacamole recipe is a MamaSezz team favorite for vegan sandwiches. Get the guacamole recipe here

8. Down to basics: Dijon or whole grain mustard

Sometimes you just want to go classic! Perfect time for your favorite mustard. Look for dijon or whole grain with minimal ingredients.

9. MamaSezz Vegan Sour Cream

Yes, sour cream as a sandwich spread! You can thank us later! Get MamaSezz Vegan Sour Cream delivered when you click here.

10. All Natural Peanut Butter

peanut butter

Hear me out...peanut butter tastes really good on veggie burgers and sandwiches, no jelly needed. (Though if you're craving a PB&J, may we suggest this healthy version?)

And pro tip: choose all-natural peanut butter with no added oil, sugar, or salt! We like the brand "Teddy's" 

7 Oil Free Vegan Sauces and Dressings to Keep in Your Fridge

Vegan sauce is a LIFESTYLE and I want to help you get on board. Whether you're whipping up a salad, making a vegan sandwich, cooking up some pasta, or dipping veggies, these oil free vegan dressings and plant based sauces will bring any dish to the next level.

1. Avocado Pesto Sauce recipe

Blend ingredients until smooth: 

1 ¼ cups water
2 ripe avocados
1 cup of basil
1 clove of garlic
1 lemon
2 dates 
Sea salt and pepper to taste

2. Vegan Chipotle Aioli

Blend ingredients until smooth: 

1 cup of raw, soaked cashews*
½ cup water
1 chipotle pepper (large for more heat, small for less heat)
½ lime (juice)
½ lemon (juice)
1 tablespoon of maple syrup or 2 dates 
½ teaspoon garlic powder
Sea salt, and ground black pepper to taste

3. Homemade Green Goddess Dressing

Blend ingredients until smooth: 
1/4 cup of water
3 TBSP of tahini
2 TBSP of apple cider vinegar
2 dates
1 clove of garlic
1 small pinch of sea salt
1/2 a lemon, juiced
1/2 cup of fresh parsley
1/2 cup of arugula  

4. Oil-free Avocado Lemon Garlic Dressing

Blend ingredients until smooth: 
1 teaspoon tahini
1 clove of garlic
1 lemon (juice)
½ avocado
½ teaspoon of maple syrup or agave
½ cup water
Sea salt and pepper to taste

5. Oil-free Creamy Tahini Dressing 

Blend ingredients until smooth: 

2 TBS white balsamic vinegar
2 TBS of water
½ a lemon
2 TBS of tahini
1 TBS Dijon
1 TBS of honey (not vegan), maple syrup or date syrup
2 cloves of garlic, minced
A few TBS of fresh parsley
A dash of sea salt and black pepper

6. Oil-free Creamy Lemon Dressing

Blend ingredients until smooth: 

2 lemons, juiced
1 teaspoon of lemon rind 
1 clove of garlic
1 teaspoon of onion powder
1/4 a cup of soaked cashews
a dash of black pepper
2 teaspoons of mustard
2 dates
1 teaspoon of parsley
water for blending  
1 Tablespoon of chia seeds*

*Blend all ingredients except for chia seeds until creamy. Stir in the chia seeds and set aside for 10 minutes 

7. Oil-free Tahini Miso Dressing

Blend or whisk ingredients:
1/3 cup apple cider vinegar
3 Tablespoons of tahini
1 Tablespoon of maple syrup or date syrup
1 Tablespoon of white Miso paste
1 Tablespoon of Tamari
2 garlic cloves, minced
1/2 tsp grated ginger

Make it easy on yourself: get MamaSezz Oil-Free Dressings and Sauces delivered to your door

No time to make your own oil free dressing?

No worries, try some of our MamaSezz ready-made oil free salad dressings and sauces for the ultimate vegan sandwich.

1. MamaSezz Ranch Dressing

Ranch dressing doesn't have to be unhealthy! Our dairy-free version has the flavor and creamy texture you love, none of the cholesterol. Get your MamaSezz Oil-Free Vegan Ranch Dressing here

2. MamaSezz Awesome Sauce

Missing thousand island dressing? Boy have we got a treat for you. This creamy plant-based take on the classic dressing is so good our team started calling it "Awesome Sauce" -- and the name stuck! Get your MamaSezz Oil-Free Vegan Awesome Sauce here

3. MamaSezz Pecan Balsamic Dressing

Sweet, tangy, creamy and smooth. This blend of rich balsamic, garlic, sweet dates, and aromatic spices will elevate your sandwich to "OH MY GOSH, THIS IS GOOD" territory!  Get your MamaSezz Oil-Free Vegan Pecan Balsamic Dressing here

4. Mama's Mac Sauce

A customer and MamaSezz team favorite, this plant based sauce makes everything taste better. Perfect substitute for Alfredo or cheese sauce on pasta, burgers, sandwiches, baked potatoes, toast, anything! Get your Mama's Mac Sauce here. 

BONUS: Let’s not forget about Gravy 

1. Walnut French Onion Vegan Gravy

 walnut vegan gravy

Finally, a thick, creamy vegan gravy that rivals the original. This oil-free Walnut French Onion Vegan Gravy recipe is like your favorite dip and Thanksgiving fixin’ joined forces, without the cholesterol or food coma.

 Key Takeaways

  • Plant based sauces can make or break your vegan dish!
  • Making your own oil free dressings and plant based sauces doesn't have to be complicated! There are plenty of delicious and easy vegan recipes to choose from.
  • When it comes to making oil free salad dressings, sauces, or spreads, remember F.A.S.S: Fat, acid, salt, sweet. If your sauce recipe isn't tasting right, chances are you are missing one of those.



By The MamaSezz Team


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