January 17, 2019

Oil-Free Sauteed Spinach

Delicious spinach made even healthier without oil in this Oil-Free Sautéed Spinach. Perfect for lunch/dinner or even an addition to a savory breakfast!

Oil-Free Sautéed Spinach

Spinach is one of those foods that some people just hate. Maybe you have terrible memories of eating canned spinach as a kid. Or you hate slimy green stuff. No matter what your perspective on spinach is, you'll definitely love Oil-Free Sautéed Spinach.

First, spinach is filled with vitamins and minerals. Leafy greens (like spinach) are some of the healthiest foods on the planet. Spinach boasts a surprising amount of protein and is FULL of fiber. Plus, it has vitamin A, vitamin C, calcium, and iron -- all essential nutrients.

My Oil-Free Sautéed Spinach doesn't stop at the spinach though. I add onions and garlic for intense flavor. You can never go wrong with the sharpness or onions and garlic.

I love using red onions for extra antioxidants. Foods with the deepest and brightest colors contain more antioxidants than their counterparts. So red onion has more antioxidants than white or yellow onions.

Finally, the trick that adds an extra boost of flavor and makes this oil-free spinach is vegetable broth. As I've demonstrated with my Sautéed Zucchini, vegetable broth is the perfect sautéing liquid that doesn't harm your arteries.

Oil-Free Sautéed Spinach

How to make Oil-Free Sautéed Spinach

Best of all, Oil-Free Sautéed Spinach is quick and easy to cook. First, chop up your onion and garlic. Then sauté the onion, using vegetable broth as needed to keep the onion from sticking to the pan. Add the garlic.

Once the onion and garlic are soft and fragrant, start adding the spinach. It will probably take multiple 'rounds' of adding spinach to get it all to fit in the pan. Add a couple handfuls to fill the pan, then put the lid on to allow the steam to soften the spinach. At this point you will not need to add any more vegetable broth because the steam will serve as your liquid.

Once the spinach has shrunk, give it a stir and add the next 'round' of spinach to the pan. Continue this process until you've cooked all the spinach.

After all the spinach is soft, you're done. Enjoy your Oil-Free Sautéed Spinach!

Oil-Free Sautéed Spinach

Recipe Prayer

Jesus, thank you for healthy greens to nourish us. Give our bodies the energy and nutrients they need to do your work. Amen.

Tried this recipe?

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Oil-Free Sauteed Spinach

Delicious spinach made even healthier without oil in this Oil-Free Sautéed Spinach. Perfect for lunch/dinner or even an addition to a savory breakfast!















  • 10-16 Ounces Raw Spinach
  • 1/2 Red Onion
  • 3 Cloves Garlic
  • 1/4 Cup Vegetable Broth, use as needed


  1. Chop the onion and garlic. Add the onion to a large pan and saute on medium heat. Add a teaspoon or two of vegetable broth if the onion starts to stick. Cook until soft, then add the garlic and cook until fragrant. Continue adding broth if the onion and garlic stick.
  2. Add several handfuls of spinach to the pan. Cover and let soften for a couple minutes. (At this point you will no longer need to add vegetable broth because the steam will serve as the liquid.) After the first ’round’ of spinach softens, stir and then add a couple more handfuls of spinach. Cover and cook. Repeat until all the spinach is cooked. Enjoy!
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April 28, 2022
Jean Mastin
Elizabeth: Thank you so much for making my meal times wonderful again. I am 86 yrs plus, and was finding eating dull and dreary. Now it is " scrum delicious time to eat". . Blessings de Jean
Hi Jean - Thanks so much for your kind words. I'm so glad you are enjoying my recipes. Please let me know if you ever have recipe requests or if there's anything else I can do to keep your meals delicious!
April 9, 2022
Can you leave nutritional info for your recipes? Serving size/calories would be so helpful! Trying mushroom lentil stew tonight! and looking forward to crispy chickpea stuffed sweet potatoes very soon. Thanks for creating healthy, attractive recipes!
Hi Katie - so excited to hear that you are trying some of my recipes! I'd love to hear how they go. I haven't posted nutritional information for my recipes because I know it can be difficult for some people with disordered eating to see nutrition facts. I've gotten a lot of requests to add them recently, so I'm working on a solution that can provide information for those who want it but not be triggering for others. In the meantime, if you're curious about the nutrient info about a particular recipe, I recommend using Cronometer. It's a website/app to track and understand nutrient info and I think it does a great job of emphasizing all the nutrients (not just macros). I hope this helps! Please let me know if I can help in any other way.
April 9, 2022
U mentioned date sugar on this recipe but it’s not in the instructions. I know u add it but just in case u wanna add to instructions. Love ur recipes! Thank u. I’m thinking of going to vegan a little nervous tho lol
Hi Vickey - thanks so much for catching that! I am updating the post now. So happy to hear you enjoy my recipes. And exciting that you are thinking about going vegan!! If there's anything that I can do to help, please let me know.
March 28, 2022
Sr Maureen Egan
I'd love to try this soup. What are the nutritional values, like how much fat does it contain, carbs, etc.
Hi Sr Maureen - I usually don't post macronutrient information because I know each person has their own goals and I don't want to encourage or discourage anyone's specific goals. But I often use Cronometer as a tool to understand the nutritional profile of my recipes. I plugged the ingredient information for this recipe into Cronometer and got the following nutrient information per serving: 521 calories, 44g fat, 23g carbs, 16g protein. I hope this helps. Please let me know if you have any other questions and if you try the recipe!
March 26, 2022
Margareta Ahle
This curry is absolutely delicious.
Thank you so much! It's one of my favorites :)
March 23, 2022
Martha maloney
Thank you I have been doing the fruit and oatmeal, etc for years and I love it. I will try the pears. I refrigerate my left over oatmeal and with a touch of milk or fruit juice liquid it’s fine the next day. Just a warning about tofu; it interferes with some medicines especially Thyroid medicine. Thank you for the short prayers, there are lovely.
Hi Martha - thank you so much for your kind words. I'm glad you like the prayers! As someone who doesn't take any medications I have no issues with eating tofu and encouraging others to eat it too (it's a great source of protein!). That said, you should always consult with your doctor about possible interactions with medications. I have plenty of recipes without tofu, so hopefully you can find things that work for you!
March 3, 2022
Susan Cunningham
I made this for Ash Wednesday and it was delicious. It was also simple and not much work time once the mushrooms and onions were cut.
Hi Susan - I'm so glad you liked it!
March 1, 2022
When you say shape into a rectangular loaf, what dimensions? 1/2 thick by 8 inches long or?
My loaf was about 7" long and 4" wide with about 1" of height. Then I sliced it 1/2" thick along the long end to get 12ish biscotti. I will clarify this in the post! Let me know if this makes sense and if you have any other questions.
January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography