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How to Make Oil-Free Roasted Broccoli with Garlic

This recipe for Oil-Free Roasted Broccoli with Garlic is a must-have! Kids, adults, and vegetable skeptics will all love the simple flavors. Learn my whole foods, plant-based cooking tips to learn how to make the most delicious broccoli every time.

Is Broccoli Good for You?

Yes! I consider broccoli a super food. Broccoli is low-calorie and packed with healthy fiber, phytonutrients, and micronutrients like calcium, potassium, and iron. Broccoli has been shown to help prevent diabetes, high cholesterol, and ward off cancer.

Anectodotal studies also show that broccoli can have a positive effect on digestion. All of that healthy fiber in broccoli helps promote good gut bacteria. In turn, this encourages the colon to stay regular and keep things moving along. This detox effect has even shown up in the skin — with those eating broccoli every day finding more radiant, glowing skin.

How to Roast Oil-Free Vegetables and Potatoes: 3 Techniques

I’ve been cooking oil-free for quite a while, and I’ve learned there are three cooking techniques for roasting hard vegetables. You can use these techniques for veggies like brussels sprouts, carrots, cauliflower, parsnips, and potatoes. All of these vegetables are very firm and release less moisture than mushrooms, peppers, and onions.

Oil-Free Roasting Technique #1: Steam First

Steam First has become my favorite oil-free cooking technique lately. You can now find many vegetables, pre-cut and in microwave-friendly bags. In the produce section, I’ve found broccoli florets, cauliflower, brussels sprouts, green beans, and baby carrots. And, if you prefer to steam in a pot, it’s just as easy.

Why does steaming first work for oil-free roasting? Well, steaming first allows firm vegetables to soften first. Then, roasting them in the oven adds a golden brown color and some texture to the edges.

Too many times, when I was just roasting without any oil, the outside of the vegetables would start to burn while the inside was still raw. Steaming first helps solve that problem.

Try this technique with: Oil-Free Balsamic Roasted Brussels Sprouts, and Whole Roasted Argentinian Cauliflower,

Oil-Free Roasting Technique #2: Splash of Water or Broth

Another oil-free roasting technique that is popular on the Forks Over Knives website is to add a splash of vegetable broth or water before roasting. This technique simply swaps out the oil you would typically use with water.

This whole foods, plant-based roasting technique also solves the problem of raw-on-the-inside vegetables. This oil-free technique is easier. However, I find my vegetables don’t get quite as golden brown or crispy on the edges as I would like.

Try this with: Oil-Free Greek Lemon Roasted Potatoes, and Oil-Free Roasted Rainbow Carrots with Za’atar, Smoky Roasted Orange Cauliflower.

Oil-Free Roasting Technique #3: Stir Often

When I first started cooking oil-free, this Stir Often techinque was the one I employed most. I still use it for things like sweet potato fries, red potato wedges, or a breakfast hash with onions and bell peppers. It works best when you can stay close to the oven, and it gives me the crispiest recipes. It’s also ideal for recipes where moisture-rich vegetables (like onions, bell peppers, and mushrooms) mix with dry vegetables (like potatoes). The moisture from the onions helps protect the potatoes from burning.

Try this on: Purple Power Cauliflower Potato Hash, Baked Oil-Free Spanish Spicy Patatas Bravas, Baked Asian Yam Fries, Smoky Sweet Potato Oil-Free Breakfast Hash, Italian Herb Roasted Oil-Free Red Potato Wedges, and Purple Potato Breakfast Hash.

How to Use the Air-Fryer to Roast Oil-Free

The air-fryer is a great kitchen appliance that can help speed up the process of roasting vegetables oil-free. It’s especially helpful when you don’t feel like turning on the oven or you’re cooking for just one or two people.

First of all, preheat your air-fryer just like you do your oven. This will only take 3-5 minutes, about as much time as it takes to prep your veggies.

Second, still steam your broccoli before air-frying. You can do this in the microwave. Simply place the sliced broccoli in a microwave-safe bowl, cover, and cook for 3 minutes.

Finally, combine the broccoli garlic, salt and pepper and place in the air-fryer. If your air-fryer has a “vegetable” button, press that. You’ll want to shake about halfway through. If there is no “vegetable” button, air-fry at 375 for 10-12 minutes, shaking halfway through.

Which Oil-Free Technique is Better?

The one you’ll actually use! Experiment with both the Steam First and Splash of Water cooking techniques to find which one you prefer. Try both with various types of vegetables and seasonings. Do some oil-free plant-based experimentation to decide which is better for your taste preferences, cooking style, and sanity, haha!

Keep in mind you can switch it up and try different techniques for different vegetables. For instance, I love using the Steam First for broccoli, Brussels, and carrots. But, I’ll use the Splash of Water for potatoes, rutabaga, and cauliflower.

Chef Katie’s Plant-Based Tips:

Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe skips oil and uses parchment paper to keep the bars from sticking to the pan. This makes a healthy, low-calorie recipe.

Parchment Paper: Line your baking pans with parchment paper to avoid using baking spray. This is healthier. Plus, it won’t leave your food with a greasy coating.

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You’ll Love this Recipe for Oil-Free Roasted Broccoli with Garlic!

You’ll love this recipe for Oil-Free Roasted Broccoli with Garlic. It’s:

• Whole Foods, Plant-Based
• Oil-Free, Gluten-Free Vegan
• Easy to Make
• Perfect Weekend Meal Prep
• Great Side Dish for Holidays
• Delicious Way to Eat More Veggies

If you like this recipe, you should also check out: Oil-Free Herb Roasted Rainbow Carrots, Oil-Free Balsamic Roasted Brussels Sprouts, Smoky Roasted Orange Cauliflower, Smoky Broccoli Quinoa Sunflower Crunch, Broccoli Cauliflower Farro Gratin Casserole, and Chinese Double Garlic Broccoli Stir-Fry.

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Nutrition Facts

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 47
% Daily Value *
Total Fat 1 g	1 %
Saturated Fat 0 g	0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 90 mg	4 %
Potassium 503 mg	14 %
Total Carbohydrate 9 g	3 %
Dietary Fiber 4 g	14 %
Sugars 2 g
Protein 5 g	9 %
Vitamin A	0 %
Vitamin C	2 %
Calcium	1 %
Iron	0 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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• Katbite Unbleached Parchment Paper Roll
• Gwennie on the GO – Seasoning Sachets | Chives and Dill