11 Healthy Nigerian Foods You Can Cook Without Oil

Egusi Pepper Soup Nigerian foods without oil

It is commonly known that most Nigerian foods are cooked with oil, from soups to stews to different rice varieties. It is just that the oil differs. For example, soups are prepared with palm oil, stews with groundnut and olive oil, and rice can be cooked with any of the oils. We know oil isn’t very healthy, especially palm and groundnut oil. As such, I will reveal to you eleven healthy Nigerian foods without oil.

11 Healthy Nigerian Foods You Can Cook Without Oil

You can incorporate these ten healthy Nigerian foods without oil into your daily menu.

1. Grilled or baked fish

Fish is a staple Nigerian food, especially in the western and southern parts. Grilling or baking fish is a healthy alternative to frying. Season the fish with herbs, spices, and lemon juice, then cook it in the oven or on a grill for a flavorful and oil-free dish.

2. Egusi pepper soup

Egusi Pepper Soup Nigerian foods without oil
Image: Tastycity

Egusi soup is one of the most widely eaten soups in Nigeria. However, there’s an oil-free version of egusi soup, which is known as egusi pepper soup.

This method of preparing egusi makes it a healthier version of the soup without compromising its taste. To make it, onions are mixed with vegetable stock and seasoned with pepper, tomatoes, garlic, and other seasonings to create a tomato sauce. Ground egusi is then added to the tomato sauce, heated through, and mixed into the stew.

3. Moin Moin

Health benefits of Moin Moin

Moi Moi is a popular Nigerian dish and one of the healthy Nigerian foods without oil, made from ground beans. It can be prepared without oil by using a steaming method. Mix ground beans with spices, onions, peppers, and other desired ingredients, then steam the mixture in a pot or wrap it in banana leaves for a healthy and oil-free Moi Moi.

4. Boiled plantain

Plantains are one of the most loved Nigerian food and can be enjoyed without oil. Simply peel and boil them until they are soft and tender. Serve boiled plantains as a side dish or pair them with beans or steamed vegetables for a nutritious meal.

5. Yam porridge

Do you know that you can cook yam porridge without oil? You can prepare yam porridge with minimal or no oil. Cook diced yam in a flavorful broth with vegetables, spices, and seasonings. The natural starch from the yam helps thicken the porridge, making it delicious and satisfying.

6. Salad

Nigerian salads are refreshing and can be made without oil. Combine fresh vegetables like lettuce, tomatoes, cucumbers, bell peppers, onions, and carrots. Add protein sources like boiled eggs or grilled chicken for a complete and nutritious meal. Dress the salad with lemon juice, vinegar, or a light vinaigrette dressing instead of oil. You can eat it as a whole diet or with rice or spaghetti. Fruit salad is also a delicious option.

7. Ewa agoyin

Ewa Agoyin is one of the popular Nigerian dishes and healthy Nigerian foods without oil. It is made with mashed beans and served with a spicy sauce. The beans can be boiled or pressure-cooked without the need for oil. The sauce can be prepared using onions, peppers, tomatoes, and spices, cooked in their juices without oil.

8. Garden egg sauce

Garden egg sauce is a flavorful dish with boiled or roasted garden eggs, tomatoes, onions, and spices. The vegetables can be cooked without oil using a non-stick pan or adding water to prevent sticking. You can pair it with yam, boiled plantain, or white rice.

9. Akara

Akara, also known as bean cakes or fritters, can be prepared without deep frying. Blend peeled beans with onions, peppers, and spices. Then, shape the mixture into small balls and bake them in the oven or cook them on a non-stick pan until golden brown.

10. Okra soup

Okra soup can be cooked without oil using the ingredients’ natural juices. Boil or steam okra with fish, meat, seafood, other vegetables, spices, and seasonings. The natural viscosity of the okra will contribute to the soup’s thickness and flavor. The soup is also known as fisherman soup.

11. Boiled or steamed vegetables

Nigeria has a lot of vegetables, such as spinach, water leaf, scent leaf, pumpkin leaves (ugu), and okra. Boiling or steaming these vegetables helps retain their nutrients without needing oil. Serve them as a side dish or incorporate them into soups and stews


These are just a few examples of some healthy Nigerian foods that can be prepared without oil. It’s important to note that some dishes may require minimal oil or alternative cooking methods to enhance flavor and texture.



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